CrossFit Turku

Deload week

Toes to bar technique

For quality:
12-8-6-4
leg raises
walking overhead lunges (per leg)
hang muscle snatch
strict pull-up

Deload week

On the minute for 40 minutes:
1. row calories
2. one-arm farmer carry 30/20
3. sit-up
4. ski calories
5. box step overs 24″
6. plank
7. burpee
8. rest

Deload week

Muscle-up skills

For quality:
10-7
ring dip/ ring push-up
barbell row
one-arm db push-press (per arm)

3 rounds:
Every 2 minutes complete:
6 burpee over bar
6 squat snatch ~40%

3 rounds:
Every 2 minutes complete:
4 burpee over bar
4 squat snatch ~60%

3 rounds:
Every 2 minutes complete:
2 burpee over bar
2 squat snatch ~80%

Deadlift
5-5-3-3-3-3(+)
40-50-60-70-75-82,5%

Weighted dip
10-1
for maximum load

Back squat
1 RM

Every 4 minutes for 4 rounds:
20 wallball 20/14
15 toes to bar
5+5 one-arm db/kb push press

15 min partner AMRAP of,
1-2-3-4-5-6-7…
sumo deadlift high-pull
hang squat clean
thruster

40/30
Alternate rep after rep.

For time:
50 calorie erg
50 box over jump
50 lunges
50 push-ups
50 sit-ups