CrossFit Turku

FOR TIME:
THRUSTER 40/30KG
9-15-21-27
TOES TO BAR
27-21-15-9

Winter War 2020 -qualifying workout 1.

Rami K.

DEADLIFT
4 X 1 AT 90%

3 SUPER SETS
UB WEIGHTED PULL-UPS 15/10KG
UB WEIGHTED SIT-UPS

USE SAME DB FOR BOTH. DO SIT-UPS DIRECTLY AFTER PULL-UPS. REST 3 MINUTES.

O.P. L.

4 ROUNDS
20S HOLLOW HOLD + 20S ARCH HOLD
40S REST

EVERY 4 MIN FOR 4 ROUNDS
20 ONE ARM DB HANG C&J 22,5/15
15 BOX JUMP
10 PULL-UP

12-9-6 REPS FOR TIME OF:
HANG SQUAT CLEANS 75/52,5
BURPEE BAR MUSCLE-UPS/JUMPING MUSCLE-UPS-CAP

Jasmiina S.

INDEPENDENCE DAY
PARTNER WORKUT,

IN 20 MINUTES:
“JACKIE”
1000M ROW
50 THRUSTER 20/15KG
30 PULL-UP
THEN,
“GRACE”
30 CLEAN & JERK 60/40KG
REMAINING TIME
“ANGIE”
100 PULL-UPS
100 PUSH-UPS
100 SIT-UPS
100 SQUATS

SPLIT REPETITIONS AS DESIRED.

COMPLETE AS MANY ROUNDS AS POSSIBLE IN 20 MINUTES OF:
15 PUSH JERKS 45/30KG
15 BOX JUMPS 60/50CM
15 BACK EXTENSIONS

MAINSITE

Janniina H.

PARTNER WORKOUT,

5 ROUNDS:
A. SKI/ROW 400M
B. AMRAP DUMBBELL SNATCHES 22,5/15KG

START FROM A OR B.

Enni E.

DEADLIFT
4 X 3 AT 85%

BUILD TO 3RM WEIGHTED PULL-UP

TABATA:
HOLLOW & ARCH HOLDS/ROCKS

Janette E.

ON THE MINUTE FOR 7 MINUTES:
30 DOUBLE UNDER + 6 BURPEE
3 MIN REST
ON THE MINUTE FOR 7 MINUTES:
8 BOX JUMP 60/50CM + 8 KB SWING 24/16

Maria S.

DELOAD WEEK

TEAMS OF TWO:
100/90/80 CAL ROW
100 TOES TO BAR
100/90/80 CAL ROW
100 HANDSTAND PUSH-UP
100/90/80 CAL ROW
100 BOX OVER JUMPS 60/50CM

Emilia M.