CrossFit Turku

270921 MAANANTAI

4 Rounds for reps
30s work, 30s rest
1. wallball
2. rope climb
3. pistol squat
4. back extension
5. box jump

280921 TIISTAI

4 Rounds
10-20 pullups / jumping pullups
20/15 cal ski
10-20 pullups / jumping pullups
rest while partner completes one round

290921 KESKIVIIKKO

for quality:
3 Rounds
12 hip thrust
30+30m one arm farmers walk
10-15 v-ups

3 Rounds
8+8 one legged deadlift
8+8 bulgarian split squat
10-15 toes to rings

300921 TORSTAI

Partner workout
15min AMRAP
10 wall walk
50 hang power snatch 30/20
100 double under

split reps with partner

011021 PERJANTAI

power jerk w/ pause 3 x 5

deep power jerk 5 x 3

power jerk 5 x 2

021021 LAUANTAI

Team workout (team of 3)
30min AMRAP
A: 1 round of
8 db one arm devils press
12 db one arm hang cluster
B: AMRAP row (cal)
C: REST

200921 MAANANTAI

shoulder press 5 x 6

200921 MAANANTAI

2 Rounds
3min AMRAP
15 shoulder to overhead 50/35
15 pullup / jumping pullup
3min REST

210921 TIISTAI

every 10min for 3 rounds
30 wallball 20/14
60/50 cal erg
120 double under

220921 KESKIVIIKKO

Back Squat
6 x 8 @80-90% of your 8RM back squat.
Squat down slowly, stand up fast without a pause

Romanian Deadlift f. Deficit
5 x 10 @80% of your 10RM.
Deficit at 10-20 cm depending on how flexible
hamstrings you have.
Rest for two minutes between sets.

230921 TORSTAI

Partner workout
for time:
60 toes to bar / heels over hips
80 db snatch 22.5/15
100 box step overs with db 22.5/15
80 db snatch 22.5/15
60 toes to bar / heels over hips

split reps as desired

240921 PERJANTAI

FInd your daily 5 rep max in power snatch

240921 PERJANTAI

for time:
30 power snatches in sets of 5 @75% of 5rmax
2min rest
15 power snatches in sets of 3 @85% of 5rmax
2min rest
10 power snatches in sets of 2 @100% of 5rmax

250921 LAUANTAI

every 4min for 5 Rounds
15 deadlift 60/40
10 hang power clean 60/40
5 hang squat clean 60/40
AMRAP erg

260921 SUNNUNTAI

"Dork"
6 rounds for time of:
60 double-unders
30 kettlebell swings 24/!6
15 burpees

130921 MAANANTAI

shoulder press 4 x 8

130921 MAANANTAI

Partner workout (you go, I go, full rounds)
12min AMRAP
1 power clean & jerk 90/62.5
3 box jump 75/60
6 strict pullup

140921 TIISTAI

Back squat
Build to a heavy 8RM.
Then 5 x 8 at 80-90% of 8RM.

Cyclist Front Squat
3 x 15-20 @20-30% of your 1RM FS
Do one set every 3 min or faster.

150921 KESKIVIIKKO

12 min AMRAP
20 cal ski
20 db one arm hang c&j 22.5/15

150921 KESKIVIIKKO

12min AMRAP
20 cal row
20 kb swing 24/16

160921 TORSTAI

3 Rounds
1min AMRAP of ring muscle-ups / ring dips
1min AMRAP of wall walks
1min rest
3 Rounds
1min AMRAP of ring dips / ringrow
1min AMRAP of handstand push-ups /
box hspu
1min rest

170921 PERJANTAI

tall clean 4 x 3

hang clean 4 x 3 @50-75%

low hang clean 4 x 2 @65-85%

180921 LAUANTAI

10min AMRAP
3 burpee box jump-overs 60/50
3 deadlifts 102,5/70
6 burpee box jump-overs
6 deadlifts
9 burpee box jump-overs
9 deadlifts
Etc.

190921 SUNNUNTAI

HERO WOD

"Michael"
3 Rounds
800m run
50 back extension
50 sit-up

RCFT DISCIPLINE

Discipline on CrossFit Turun kilpa-CrossFit:n tunnusmerkki. Ryhmä on tuottanut Suomen parhaita CrossFit-urheilijoita vuosi toisensa perään. Salaisuutta on koitettu arvailla ja ihmetellä, mutta yksinkertaisesti se koostuu taitavista valmentajista, motivoituneista samanhenkisistä urheilijoista ja järkevästä tekemisestä. 

Oletko motivoitunut harjoittelija, tähtäät kilpailuihin, haluat kehittyä ja haluat nostaa niin ryhmän kuin oman tekemisen tasoa? Jos vastaus on myöntävä, tämä ryhmä on sinulle. Laita vapaamuotoinen hakemus [email protected] ja hyppää remmiin mukaan. Ryhmään otetaan maksimissaan 16 urheilijaa.

Vastuuvetäjät: Aleksi & Samuli

Kenelle:
Aikomus osallistua kilpailuihin

Parhaiten ryhmästä saa irti, mikäli on vähintään RCFT levels -tasolla 5

060921 MAANANTAI

shoulder press
3 x 10

060921 MAANANTAI

for reps:
2min of push-ups
2min rest
2min of strict pullups
2min rest
2min of push-ups

070921 TIISTAI

25min AMRAP
18 cal erg
15 back extension
12 box jump 60/50

080921 KESKIVIIKKO

Back squat
5 x 10 @80-90% of 10RM BS
Do one set every five minutes or faster.

Romanian Deadlift f. Deficit
5 x 12 @70% of your 10RM from week 2
Deficit at 10-20 cm depending on how
flexible hamstrings you have.
Rest for two minutes between sets.

090921 TORSTAI

Partner workout (you go, I go, full rounds)
4 Rounds
20 db hang snatch 22.5/15
10 toes to bar / heels over hips
3min rest
4 Rounds
16 sit-up
8 one arm devils press 22.5/15

100921 PERJANTAI

btn press + tempo overhead squat
(tempo 32×1)
4 x 3+3

btn pushpress + snatch balance
3 x 3+3 @50-60% 1rm snatch
2 x 2+2 @60-70% 1rm
2 x 1+1 @70-80% 1rm

110921 LAUANTAI

Box Athletics 1-vuotis treeni

3 Rounds for total reps:
1min burpee
1min power snatch 35/25
1min pull-ups
1min thruster 35/25
1min double under
1min rest

120921 SUNNUNTAI

HERO WOD

"Loredo"
6 Rounds For Time
24 Air Squats
24 Push-Ups
24 Walking Lunges
400 m Run

Deload version / beginner
4 Rounds For Time

300821 MAANANTAI

3 Rounds
800m run
80 double under
20 box jump

310821 TIISTAI

on the minute for 15min
1. 1-3 rope climb
2. 3-6 bar muscle-up
3. 10-20s l-sit hold

010921 KESKIVIIKKO

for quality:
3 Rounds
15 hip thrust
20 back rack reverse lunge
15 double kb deadlift
20 weighted step-up

020921 TORSTAI

4 Rounds
1min handstand walk / wall walks
1min v-ups
1min back extension
1min rest

030921 PERJANTAI

4 x 3 x 1+1 muscle clean + press

4 x 1+3 power clean + pause split jerk @50-60%

4 x 1+2 power clean + split jerk @65-75%

040921 LAUANTAI

Partner workout
for time:
100 cal row
80 sumo deadlift high pull 40/30
60 bar over burpee
80 sumo deadlift high pull 40/30
100 cal row

230821 MAANANTAI

4 Rounds
2min AMRAP
8 toes to bar / heels over hips
10 box jump
12/9 cal ski
2 min REST

240821 TIISTAI

Back Squat Build to a heavy 10RM.
then 4 x 10 at 80-90% of
12RM.

Cyclist Front Squat 3 x 15-20 @20-30%
of your 1RM front squat.

250821 KESKIVIIKKO

for time:
6 Rounds
6 strict pull-up
6 db one arm hang clean & jerk 22.5/15

5min rest

6 Rounds
12 push-up
6 db one arm hang cluster 22.5/15

260821 TORSTAI

20min AMRAP
600m run
30 hang power clean 40/30

270821 PERJANTAI

every 2,5min for 5 rounds
1 hang snatch
2 snatch balance
3 overhead squat
start @50% of 1rm snatch, add weight as needed

every 2,5min for 5 rounds
1 snatch pull
2 snatch
start @70% of 1rm snatch, add weight as needed

280821 LAUANTAI

Team workout (in teams of 3)
18min AMRAP
6 deadlift 120/85
12 wallball

each perform full rounds

290821 SUNNUNTAI

HERO WOD

"Lesley"
35min AMRAP
24 jumping lunges
24 hollow rocks
24 air squats
24 sit-ups
24 burpees

160821 MAANANTAI

every 3min for 5 rounds
10 power clean 42,5/30
5 bar over burpee
10 thruster 42,5/30
5 bar over burpee

170821 TIISTAI

strict pullup 4 x 5-10

170821 TIISTAI

Complete as many calories on the rower as
possible in 10min of:
10 strict handstand push-up
20 pulls on the rower (cal)

180821 KESKIVIIKKO

Back Squat 5 x 12 reps at 80-90% of
your 12RM back squat.

180821 KESKIVIIKKO

Romanian Deadlift f. Deficit
Build to a 10RM over the course of 4-5 sets.

190821 TORSTAI

3 Rounds
60 double under
30 sit-up
15 kb swing 24/16

3min rest

180 double under
90 sit-up
45 kb swing 24/16

200821 PERJANTAI

Every 2min for 3 sets
1 power clean + 5 push jerk @50-60% 1rm PJ

Every 2min for 3 sets
1 power clean + 3 push jerk @70-80% 1rm PJ

Every 2min for 3 sets
1 power clean + 1 push jerk @85-95% 1rm PJ

210821 LAUANTAI

20min AMRAP
300m run
20 pullup / jumping pullup
10 one arm devil's press 22.5/15

090821 MAANANTAI

for time:
900m run
15 strict handstand pushup / box hspu
600m run
30 handstand pushup / db pushpress
300m run

100821 TIISTAI

Back Squat Build to a heavy 12RM.
then 3 x 12 at 80-90% of
12RM.

Cyclist Front Squat 3 x 15-20 @20-30%
of your 1RM front squat.

110821 KESKIVIIKKO

every 4min for 3 rounds
10-15 toes to bar / heels over hips
250m/200m ski
10-15 toes to bar / heels over hips

4min rest

every 4min for 3 rounds
30-60 double under
250m/200m row
30-60 double under

120821 TORSTAI

4 Rounds for repetitions
30s work, 30s rest
wallball
boxjump
hang power clean 50/35
burpee

130821 PERJANTAI

every 2min for 5 rounds
5 hang power snatch
4 hang power snatch
3 hang power snatch
2 hang power snatch
1 hang power snatch
every 2min for 5 rounds
5 power snatch
4 power snatch
3 power snatch
2 power snatch
1 power snatch

140821 LAUANTAI

Partner workout
25min AMRAP
A. 300m run
B. 9 thruster 70/50