CrossFit Turku

Deload week

Bar muscle-up foundations

On the minute for 15 minutes,
1st 15/12 calories erg
2nd 5/3 bar muscle-up
3rd 16 overhead walking lunge 20/15

Deload week

2 sets of 10 reps each with a light weight:
high hang muscle clean + shoulder press
hang muscle clean + push press
muscle clean + push jerk
hang power clean + power jerk
power clean + split jerk
hang cluster
cluster
squat clean + split jerk

40/30kg max

Deload week

Muscle-up foundations

10 minute AMRAP of,
1-2-3.. muscle-ups
3-6-9.. long cycle

Sets must be unbroken, when broken start from beginning.

Deload week

10 rounds of,
1 minute erg
1 minute:
10 box jump 20″
10 kettlebell swing 24/16
1 minute jump rope
1 minute:
10 burpee
10 ring row

Keep a conversational pace throughout the workout. Goal is not repetitions but maintaining as low heart rate as possible.

Deload week

in 2 minutes accumulate as much time as possible in a handstand
1 minute as many pass troughs as possible
1 minute as many hollow rocks as possible
1 minute as many arch rocks as possible
in 1 minute accumulate as much time as possible chin over bar hang
in 1 minute accumulate as much time as possible ring support
in 2 minutes accumulate as much time as possible in a squat

rest 1 minute between movements

Alternating rounds with a partner,
30 rounds:
1 deadlift at 75% 1RM
5 wallball 20/14

Compare your score

Find daily max in power snatch

then,

snatch pull + snatch
5 sets of 1 rep at 90% of power snatch

shoulder press
5-5-5

push press
3-3-3

push jerk
1-1-1

4 rounds for time of,
50 air squat
30 burpee
10 L-sit pull-up