CrossFit Turku

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

On the minute for 16 minutes,
4 deadlift
3 hang power clean
2 push jerk

55% from 1rm clean and jerk.

This is part of a 6 week ”DT” progression.

In teams of three,
3 rounds
25 overhead squat 40/30
25 toes to bar
25 calories erg

Full rounds one after another.