CrossFit Turku

“CrossFit Total”

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Mikko Aronpää @ TH-Valmennus

Back Squat
2-2-2-2-2

“The plate frenzy”

Move your bodyweight in plates (one at a time) back and forth 50m with 4 plates

Thank god for Greg Glassman

Illinois agility test

“Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises

Akkayev 210kg Snatch + 245 Clean & Jerk

Clean&Jerk (Deload week)
2-2-2-2-2

Death By Clean & Jerk (40% from max lift)

Resistance run
4 x 20m

“Napoleon”
12 min AMRAP
400m Run
Max rep Toes 2 Bar

A General Philosophy for the Development of Weightlifters

BOX CLOSED
Happy mothers day!

Mobility Work:
2 min Side Split
2 min Pike Stretch
2 min Middle Split
2 min Bridge Up

How to follow Regionals

60 meter intervall test

Partner 3 rounds for time:

200m farmers carry (2x20kg/2x10kg)
If you drop the plates, do 5 push-ups
(Both go 3 rounds, one rests while other goes for the farmers carry)

How to follow Regionals

“We should not judge people by their peak of excellence; but by the distance they have traveled from the point where they started.”
-Henry Ward Beecher

Turkish get-up (both hands)
1-1-1-1-1

For Time:
30 Power Cleans (1,25 x body weight)

CrossFit -Starting diet

Find your 1 Rep max Snatch for the day

Partner 7 min AMRAP

7 Power Snatches 50/30 kg
(One rests while other snatches)

“Quality is not an act, it is a habit.”
-Aristotle