CrossFit Turku

Rowing technique

3 Rounds:
1 min Row
1 min Side plank
1 min Side plank
1 min Plank
1 min Triple-under

Deload week

30 minute on the minute,
1st 6 Burpee
2nd 8 Box over 50
3rd 10 Good morning 40/30
4th 12 Sit-up
5th 14 Russian swing (32/24)

Deload week

Snatch Balance
2-2-2-2-2

3 Rounds with a partner:
16 Squat Snatch 55/40 alternating
300m Run
Rest 1 min

Couple workout,
50 Hang power clean 50/35
50 Burpee
50 KBS 32/24
50 Toes to bar
50 Weighted lunge 32/24
50 + 50 Double-unders

Deficit Handstand push-up
Find lowest deficit

7 Rounds:
7 Thruster 60/45
7 Handstand push-up

Snatch + Snatch balance + Overhead squat
1+1+2,
7 sets

Every 90 seconds:
1 Snatch,
7 sets

“Barbara”

5 Rounds for time:
20 Pull-up
30 Push-up
40 Sit-ups
50 Squats

Rest 3min between rounds

Compare your score

Back Squat
BS 1*10 60%
BS 1*8 65%
BS 1*8 70%
BS 1*8 75%

For time:
1k Row
30 Power Clean 100/70

Thruster / push press / push jerk / split jerk
1-1-1-1-1-1-1

A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep.

Team workout,

“Gaza”

5 rounds for time of:
35 kettlebell swings, 1.5 pood
30 push-ups
25 pull-ups
20 box jumps, 30-inch box
1-mile run