CrossFit Turku

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

020821 MAANANTAI

on the minute for 5 min
1-5 ring muscle-up / muscle-up progression
1min rest
on the minute for 5 min
3-6 strict ringdip
1min rest
on the minute for 5 min
8-12 ringrow

030821 TIISTAI

Partner workout
20min AMRAP
60 pistol squat
60cal row
60 burpee box jump
60cal row

040821 KESKIVIIKKO

25min AMRAP
300m run
3 rounds of "Cindy"
5 pull-up
10 push-up
15 squat

050821 TORSTAI

on the minute for 24min
1. 12 db power snatch
2. 15 v-up
3. 12 db hang (squat) snatch
4. 15 sit-up
5. 12 db one arm overhead squat / thruster
6. 15 back extension

060821 PERJANTAI

behind the neck split jerk 4 x 3

jerk balance 4 x 3

split jerk
3 x 3 @50-60% 1RM
3 x 2 @65-75% 1RM

260721 MAANANTAI

Find 1RM back squat

every 3min for 3 rounds
5 front squat 70-80%
5 high box jump

270721 TIISTAI

every 5min for 3 rounds
A.
10 rower over burpee
500m row
B.
10 devils press 22.5's/15's
10 db thruster 22.5's/15's
20 sit-up

280721 KESKIVIIKKO

on the minute for 7 min
3-7 strict handstand push-up / box hspu

280721 KESKIVIIKKO

for time:
9 – 7 – 5 shoulder to overhead 80/55
15 – 12 – 9 box jump 60/50

290721 TORSTAI

"Nicole"
20min AMRAP
400m run
max rep pull-up

score is total number of pull-ups

300721 PERJANTAI

on the minute for 20min
1. 2 power snatch
2. 1 hang snatch + 1 snatch
3. 1 snatch + 2 overhead squat
4. rest

start @50% of 1 RM snatch, you can
add weight after full round

310721 LAUANTAI

Team workout (teams of 3)
30min AMRAP
90 cal ski
120 wallball 20/14
150 kb swing 24/16

230721 PERJANTAI

Find daily max of
power clean & push jerk

230721 PERJANTAI

10!
power clean
pushjerk
@50% of daily max

190721 MAANANTAI

every 2,5min for 4 Rounds
4-8 strict pull-up
4-8 strict ringdip

190721 MAANANTAI

6 min AMRAP
3-6-9-12…
deadlift 70/50
push-up

200721 TIISTAI

back squat
5 x 2 @85-95% 1rm

200721 TIISTAI

front squat
3 x 5 @75% 1rm

210721 KESKIVIIKKO

every 8min for 3 rounds
15 burpee
20 toes to bar / heels over hips
15 burpee
40 sit-up

220721 TORSTAI

for time
800m run
50 wallball
400m run
50 box over jump
800m run

240721 LAUANTAI

8min AMRAP
12/9 cal row
16 db hang snatch 22.5/15

240721 LAUANTAI

8min AMRAP
12/9 cal ski
16 kb hang snatch 24/16

120721 MAANANTAI

back squat
5 x 3 @80-90% 1rm

120721 MAANANTAI

front squat
3 x 5 @75% 1rm

130721 TIISTAI

20min AMRAP
10 chest-to-bar pull-ups
15 push-ups
20 single-leg squats, alternating

*After every 3 rounds, run 400m

140721 KESKIVIIKKO

Push jerk
4 x 5 @50-70% 1rm

140721 KESKIVIIKKO

for time:
21-18-15-12-9-6-3
Sumo deadlift high pull 35/25
Push jerk 35/25

150721 TORSTAI

6 Rounds
2min work:
12/10 cal ski
50 double under
amrap box jump 60/50
2min rest

160721 PERJANTAI

on the minute for 4 min
5 power snatch @50%
1min rest
on the minute for 4 min
4 power snatch @60%
1min rest
on the minute for 4 min
3 power snatch @70-75%
1min rest
on the minute for 4 min
2 power snatch @80-85%
1min rest
on the minute for 4 min
1 power snatch @90-100%

170721 LAUANTAI

in teams of 3:
22min AMRAP
A. 300m run
B. buy in 10 db squat
then amrap of one arm devils press
C. rest

050721 MAANANTAI

bar muscle-up technique

on the minute for 20min
1. 3-5 bar muscle-up
2. 15-20 kb swing 24/16kg
3. 30-60 double under
4. 12-15 kb sumo deadlift hi-pull 24/16kg

060721 TIISTAI

Partner workout
26min AMRAP
60 cal ski
60 weighted box step over
60 cal ski
60 jumping split squat
60 cal ski
60 weighted reverse lunges

070721 KESKIVIIKKO

every 3min for 4 rounds
1 legless + 1-2 rope climb / 1-3 rope climb

3 Rounds
2 min AMRAP
12 db pushpress
12 push-up
2min REST

080721 TORSTAI

for time:
600m run
40 hang power clean 40/25kg
20 bar over burpee
600m run
20 bar over burpee
40 hang power clean 40/25kg
600m run

090721 PERJANTAI

press snatch balance 4 x 3

snatch balance 5 x 2

overhead squat 4 x 5

100721 LAUANTAI

4 Rounds
90s AMRAP
15/12 cal row
AMRAP pistol squat
60s REST
90s AMRAP
20 sit-up
AMRAP wallball 20/14
60s REST

280621 MAANANTAI

10!
deadlift 120/80
bench press 80/55

290621 TIISTAI

every 3min for 5 Rounds
300m run
max reps of toes to bar (unbroken)

290621 TIISTAI

half tabata (20s work, 10s rest)
4 intervals of each:
1. hollow rock
2. arch rock
3. v-ups
4. back extension

300621 KESKIVIIKKO

3 Rounds
10 db one arm hang cluster 22.5/15
10 db over burpee
2min rest
2 Rounds
15 db one arm hang cluster 22.5/15
15 db over burpee
2min rest
30 db one arm hang cluster 22.5/15
30 db over burpee

010721 TORSTAI

on the minute for 8min
1. 2-5 strict c2b
2. 3-6 strict pull-up

010721 TORSTAI

Partner workout
16min AMRAP (you go, I go. full rounds)
10 pull-up / jumping pull-up
50 double under

020721 PERJANTAI

every 3min for 7 sets
of the following complex:
squat clean
front squat
push jerk
split jerk

start @60% of 1rm c&j
add weight as needed

030721 LAUANTAI

3 Rounds
1k/850m row
100 double under
800m run
2min rest