CrossFit Turku

DELOAD week

Partner workout,

4 rounds:
40 Thruster 35/25
300m run
40 Toes to bar
300m run

Petteri O.

DELOAD week

On the minute for 30 minutes of:
6 ring row
6 push-up
6 sit-up

Henna K.

DELOAD week

Front Squat
4 x 8 reps at 55% of your 1RM front squat.
Squat down slowly, stand up fast without a pause in the bottom position, and pause for three seconds in top position.

3 rounds:
8-12 reps
one-legged romanian deadlift db
cyclist squat
banded hip thrust

Joonas Y.

DELOAD week

Turkish get-up
5 x 2 (1+1)

2 rounds tabata style (20s w, 10s r)
4 intervals of hollow rock
4 intervals of arch rock
4 intervals of squat
4 intervals of burpee
2 min rest

As many rounds as possible in 15 minutes of:
300m run
7 muscle-up

Scaled:
As many rounds as possible in 15 minutes of:
300m run
7 chest to bar pull-up
7 dip

Pasi M.

Clean pull + hang clean + clean
Build up to a daily max
in 15 minutes max

Low Hang Clean Pull 5 x 4 reps at 90% of your
1RM clean & jerk.

10 Rounds for time:
10 box over jumps 24/20″
3 power clean 100/70

Juho R.

3 rounds for time of:

5 strict L pull-ups
15 strict push-ups
5 strict L pull-ups
15 strict push-ups
Run 600m / Row 750 meters

Mainsite workout

Patrik N.

Back Squat
Build to a heavy 10RM
Then,
4 x 10 at 70-80% of 10RM
Do one set every five minutes or faster

Cyclist Front Squat or hip thrust
3 x 15-20 reps at 20-30%
of your 1RM front squat/back squat.

Helinä L.