CrossFit Turku

Deload week

Team workout

In teams of three for time:
105 db thruster
105 db snatch
105 db overhead stationary lunges

Deload week

Every minute on the minute for 7 sets per movement,
2 press snatch balance
3 snatch grip push press
2 snatch balance
3 hang snatch

keep weights light and movement technical

Deload week

Every minute on the minute for 16 minutes,
right hand turkish get-ups
ring row
left hand turkish get-ups
burpee box jumps

shoulder / scapula work with dumbbells or kettlebells

Deload week

handstand hold accumulate 2 minutes
ring support accumulate 1 minute
ring dip hold accumulate 45 sec
l-sit hang accumulate 30 sec

“norweigian” ab-workout

Deload week

4 rounds not for time
10 reps of each movement:

bulgarian split squats
one legged romanian deadlift
tempo goblet squats (32×1)
barbell row

Deload week

6 rounds for consistent amount of calories and reps,
1 min erg
1 min burpees
1 min double-unders
1 min light kettlebell/dumbbell snatch
1 min rest

Team workout:
3 rounds:
1k row
60 wallball 20/14

3 person teams, one person rows the 1k per round. The other two may split the wallballs as desired.
Once the row and the wallballs are done, the team may start a new round with a new person on the row.

Clean pull + power clean + hang clean
daily max

then,
15 reps of power clean + hang clean at 80% of the heaviest set

For time:
27 burpees
21 db/kb snatches 30/20
15 push jerk 90/70
9 muscle-up

Barbell row
3×10

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Open 12.5

Complete as many reps as possible in 7 minutes following the rep scheme below:
Thruster, 3 reps
3 Chest to bar Pull-ups
Thruster, 6 reps
6 Chest to bar Pull-ups
Thruster, 9 reps
9 Chest to bar Pull-ups
Thruster, 12 reps
12 Chest to bar Pull-ups
Thruster, 15 reps
15 Chest to bar Pull-ups
Thruster, 18 reps
18 Chest to bar Pull-ups
Thruster, 21 reps
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

45/30kg on thruster

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