CrossFit TurkuDeload week
Skillwork
handstand hold & walk
Partner workout,
Both go 5 rounds:
300m run
While other runs,
5 kb one arm strict press / arm
remaining time
kettlebell front rack hold
Enni E. @SaliskaBailut 2017
SaliskaBailu pics by: Marko Vallius
Deload week
Skill work
Pistol squat
Cossack squat, leg against the wall
10 reps/leg
4 rounds for quality:
8/leg box step-ups 20″
16 russian kettlebell swings
8/leg bulgarian split squat
rest 3 min between rounds
Eveliina K. @SaliskaBailut 2017
SaliskaBailu pics by: Marko Vallius
Deload week
Skill work
Toes to bar
3 rounds:
500 meters erg
25 sit-up
15 strict pull-up
rest 2 minutes
Timo S. @SaliskaBailut 2017
SaliskaBailu pics by: Marko Vallius
Team workout
12 rounds for time:
60 double-under
9 strict handstand push-up (or deficit push-up)
3 legless rope climb
In teams of three. Split repetitions as desired.
Martti M. @SaliskaBailut 2017
SaliskaBailu pics by: Marko Vallius
Power snatch + squat snatch
work up to a heavy set
then,
7×1 at 90% squat snatch
Loki @SaliskaBailut 2017
SaliskaBailu pics by: Marko Vallius
For time:
50 Box jump 24/20″
50 Jumping pull-ups
50 Kettlebell swings 16kg
50 Walking Lunge steps
50 Knees to elbows
50 Push press 20/15
50 Back extensions
50 Wall ball 20/14
50 Burpees
50 Double unders
Iiro L.@SaliskaBailut 2017
SaliskaBailu pics by: Marko Vallius
5 rounds for time of:
300m run
15 push-up
rest 1 min between the rounds
Maria S. @SaliskaBailut 2017
SaliskaBailu pics by: Marko Vallius
plank hold 3 x 45s rest 15s
sideplank 3 x 30 s rest 15s /side
reverse bridge plank 3x45s rest 15s
Nea H. @SaliskaBailut 2017
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Every 5 minutes for 5 rounds:
20 calorie erg
10 db/kb deadlift
5 bar muscle-up /chest to bar pull-up
Janne J., Jesse S. & Juuso K.