CrossFit Turku

Floor press
4×5 50%-70%

15-12-9
Hang snatch 50/35
Toes through rings

Timecap: 6min

Hi-bar Back squat
5-5-3-3-3
70% 75% 80% 85% 90%

Amrap 4min
3 Ring dip
3 Overhead squat 60/42,5
6 Ring dip
6 Overhead squat 60/42,5
9 Ring dip
9 Overhead squat 60/42,5
1 min rest
4 min AMRAP
Row meters

OPEN 13.2

MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24″ box

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
75 pound Shoulder to overhead, 5 reps
75 pound Deadlift, 10 reps
15 Box jumps, 20″ box

Open 13.2 tunnit kello 18:45 alkaen.

Vinkkejä Openin suorittamiseen:

Movement standards

Prep and Strategy

Push Jerk
3-3-3-2-2
70% 80% 85% 90% 95%

For time:
18 Toes to bar
6 Power clean 90/62,5
15 Toes to bar
5 Power clean 90/62,5
12 Toes to bar
4 Power clean 90/62,5
9 Toes to bar
3 Power clean 90/62,5
6 Toes to bar
2 Power clean 90/62,5
3 Toes to bar
1 Power clean 90/62,5

timecap: 8 min

Jos teet huomenna Open 13.2, pidä tänään lepopäivä.

BW Overhead squat AMRAP

5 Rounds:

20 KB Swing 24/16
10 Box Jump
5 Handstand push-up

Timecap: 12 min

Clean Pull
3-3-2-2-2-1
80-85-95-100-105-110%

3 Rounds:
2 min AMRAP
10 Pull-up
10 Thruster 42,5/30
1 min Rest

Open Gym YLÄSALILLA

Do a WOD from past week

Weightlifting performance standards (there are many different kinds, this is just one)

Weighted Dip
3×5 AHAP

4 rounds
1 min Row for calories
1 min Burpee box jump
1 min KB swing 24/16
1 min rest

Deadlift
5-3-3-3-2
70-80-85-90-92%

AMRAP 6
30 Hang power clean 42,5/30
30 Wallball
Remaining time Muscle-ups

Open workout 13.1

MEN – includes Masters Men up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible

Kaikki painot löytyvät tästä.

Liikestandardit tästä.

Open harjoitukset klo 18:45 lähtien. Sitä aikaisemmissa harjoituksissa tehdään myös Open treeni, mutta tuomarointia ei ole.

Open treenit: 18:45, 19:30 ja 20:15.
Treeniin mahtuu 12 henkilöä. Ilmoita itsesi mukaan kalenterista. Lämmittely tehdään yläsalilla, sillä 45 minuuttia on varattu itse tekemiseen. Olethan valmis aloittamaan kun tulet treeniin. Käymme alkuun läpi standardit ja säännöt, mutta luethan vielä itse ne läpi täältä.