CrossFit TurkuWeighted Pull-up
4*6
Muscle-up Biathlon/
Nicole
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Muscle-up biathlon
For time:
400-meter run
18 muscle-ups
400-meter run
15 muscle-ups
400-meter run
12 muscle-ups
Each time the athlete breaks a set of muscle-ups they must run a 200-meter lap
Muscle-up biathlon
Back squat
1*8 65%
1*6 75%
1*4 85%
1*4 90%
Complete as many rounds and reps as possible in 15 minutes of:
5 Burpees
10 Toes to bar
15 Wall balls 20/14
Clean & Jerk technique
Couplewod:
7 min AMRAP of,
10 Box over jump 24″/20″
10 Clean & Jerk @50%
Mash party
Janne & Peter
Handstand skills
9 min AMRAP of,
2 Wall climb
20 Grasshopper
2 Skin the cat
20 Walking lunges
Shoulder mobility
Weighted push-ups, Jouni H.
1. “Wallbee”
2. “Amraps”
3. “Sandbag”
4. “Ladder”
5. “Skills”
KB Snatch technique
OTM 20
1min Kb snatch 5 left, 5 right
2min 7 Burpee
3min 4 Pistol squat per leg (no alt.)
4min 3 Muscle-up /chest to bar
Calves, hips, ankle mobility
Frantasy Land with Rich Froning and James Hobart
Snatch press balance 4*5
Heaving snatch balance 4-3-2-2-1
5 sets,
Hi-hang snatch – Pause (knee) snatch
Mash party
“KB”
SaliskaBailut – Reebok CrossFit Turku
2.8.2014 Lauantai
AIKATAULU
07.45 – 08.00 Kilpailijoiden rekisteröityminen
08.15 Lajien 1-5 briiffaus
09.00 Laji 1. (3 lähtöä)
10.30 Laji 2. (3 lähtöä)
11.30 Laji 3. (3 lähtöä)
12.00 – 13.00 Lounastauko
13.15 Laji 4.
14.30 Laji 5. (3 lähtöä)
—- Pudotus – 8 joukkuetta jatkaa lajeihin 6 & 7 —-
15.45 Laji 6. (2 lähtöä)
16.30 Laji 7. (2 lähtöä)
—- Pudotus – 4 joukkuetta jatkaa finaalilajiin —-
17.00 Finaalilaji
n. 18.00-19.00 Bailut alkaa!
Strongman techniques
3 Rounds:
600m Run
15 Toes to bar
2 min rest
Back maintenance
Weapons-Grade: Grace with Dan Bailey
Rope climb technique
5 Rounds:
40s work, 20 rest
Rope climb
Double-unders
Kb Swings 24/16
1 min rest
Shoulder mobility
Row