CrossFit Turku

Muscle-up technique (Foundations)

Partner workout, you go I go, AMRAP in 15 minutes:
1 Muscle-up / 2 Chest to bar pull-up / 3 Pull-up
10 Box jump 50cm
20 Walking lunges

Jerk balance 4×3
Jerks in split 4×3
Hang clean + Hi-hang clean 4×1

2 Clean & Jerk @60%
On the minute for 10 minutes

Handstand (Foundations)

Complete as many rounds as possible in 20 minutes of:
30 second Handstand hold
30 second Squat hold
30 second L-sit hold
30 second Chin over bar hold

Running drills & technique (Foundations)

AMRAP in 16 minutes of:
Partner workout,
Run 300m
15 Wallball 20/14
Rest

Toes to bar technique (Foundations)

On the minute for 15 minutes,
1st 3 Toes to bar (strict)
2nd 3 Bridge-up
3rd 10 Back extension

Deadlift
3×8

Battle of the East Qualifier Workout 2:

Every 3 minutes for as long as possible:

Minutes 0:00 – 3:00
3 rounds:
5 Deadlifts 85/57,5
5 Toes to bar

Minutes 3:00 – 6:00
3 rounds:
7 Deadlifts 85/57,5
7 Toes to bar

Minutes 6:00 – 9:00
3 rounds:
9 Deadlifts 85/57,5
9 Toes to bar

Every 90 seconds perform 1 Snatch,
start form 60%
add 5kg every lift as long as possible

Strict pull-up
1 set max unbroken reps

6 Rounds of,
Run 2 minutes faster
3 minutes jog

Bring a clock with a timer (wrist watch). For better accuracy of results use a mobile app (like run keeper) or a heart rate monitor with GPS.

“Athletes tend to do, or prefer most, that type of
training they need the least.”
-CrossFit and GPP @CrossFit Journal