CrossFit Turku

EVERY 4 MINUTES FOR 5 ROUNDS:
9 THRUSTER 40/30
9 KB SWING 24/16
300M RUN

 

SaliskaBailut Spirit of the games Juuso Normio

HANDSTAND PUSH-UP

 

ON THE MINUTE FOR 15 MINUTES:
1. 5-10 HSPU / BOX HSPU
2. 30-50 DU
3. REST

 

SaliskaBaiut 2019 Podium
Pic: Marko Vallius

BACK SQUAT
5 X 5 REPS AT 50% OF YOUR 1RM BACK SQUAT.

4 ROUNDS:
14 FRONT RACK LUNGES AT 30-40% 1RM FS
REST 1 MINUTE
10 BARBELL SIT-UPS
REST 1 MINUTE

 

Thank you judges!
Pic: Marko Vallius

DELOAD WEEK

MUSCLE-UPS

EVERY 4 MIN FOR 4 ROUNDS:
8 HANG POWER CLEAN 40/30
6 BAR OVER BURPEE
MAX REPS MUSCLE-UPS/RING DIPS

 

SaliskaBailut 2019 Thank you!

Sali kiinni, SaliskaBailut!

AIKATAULU 

 

08.50- 09.00 Kilpailijoiden rekisteröityminen

09.05 Lajin 1 briiffaus

09.30 Laji 1.

10.05 Lajien 2-4 briiffaus

10.50 Laji 2.

11.40 Laji 3. 

12.15 – 13.30 Lounas

13.45 Laji 4.

—- Pudotus – 8 joukkuetta jatkaa lajeihin 5 & 6 —-

15.00 Laji 5.

15.25 Laji 6.

—- Pudotus – 4 joukkuetta jatkaa finaalilajiin —-

n. 16.15 Finaali

Last years podium

SNATCH EVERY 2:30 X 5 SETS:
3-POSITION POWER SNATCH
3-POSITION SQUAT SNATCH

HIGH-HANG – HANG – FLOOR
40-65% OF 1RM SNATCH

Throwback: Niko W.

10 ROUNDS, ALTERNATING ROUNDS WITH A PARTNER:
2 POWER CLEANS 90/65
4 BAR-FACING BURPEES
8 ALTERNATING PISTOLS

 

Throwback: Saara L.

FOR TIME:
50 DB SNATCH 22,5/15KG
50 TOES TO BAR
50 CAL ROW
50 HANDSTAND PUSH-UPS

 

Throwback: Rami J.

FRONT SQUAT BUILD TO A 4RM.

THEN 4 X 4 REPS AT 80-85% OF 4RM.

4 X 8 WEIGHTED WALKING LUNGES
(3 X 10 LAST TIME)

USE BAR, STEPS BACK OR WALKING LUNGES. NO FORWARD LUNGE.

 

Throwback: Stigu

3 ROUNDS EVERY 8 MIN
600M SKI SPLIT WITH A PARTNER
THEN INDIVIDUALLY,
20 PUSHUP
300M RUN
20 KB SWING 32/24KG

Throwback: Katleena K.