CrossFit Turku

As many repetitions as possible,1 min per station for 3 rounds:

calorie erg
ring dip
box jump 24/20″
kettlebell swing 24/16
pull-up
rest

Score is total amount of reps.

Build up to a heavy 3 RM
Back squat

30-20-10
Toes to bar
Plank hold

Partner holds plank while toes to bars are done. Both do 30, then 20, then 10.

Max rounds in 3 minutes of:
3 power cleans 60/40
6 push up
9 wallball 20/14

rest 3 minute, repeat for a total of 5 cycles.

This is a progression for workout “the chief”.

In teams of three,

40 min AMRAP of:
2 mile run buy in
then,
90 calories of erg (30 calories per person)
75 burpees (25 per person)
45 ring row

Deload week

5 sets of,
snatch pull
muscle snatch
hang power snatch

5 sets of,
snatch pull
power snatch
overhead squat

5 sets of,
snatch pull
power snatch
hang snatch

Deload week

Handstand push-up
foundations and skill

Handstand hold accumulate 3 minutes
ring support accumulate 2 minute
ring dip hold accumulate 90 sec
l-sit hang accumulate 60 sec

Deload week

4 sets of 12 repetitions of,
romanian reach
bulgarian split squat
sumo deadlift with ligh weight
walking lunges

5 rounds:
10 side plank dips
10 hollow + tuck
10 bent leg crunches
20 flutterkicks

Deload week

5 rounds:
30 seconds work 30 seconds rest
ring row
hang muscle clean 30/20
windmill left arm
windmill right arm
erg calories