CrossFit TurkuHYVÄÄ JOULUA!
Working with a partner
12 -steps of Christmas
1 Clean 60/45
2 Jerk 60/45
3 Front squat 60/45
4 Deadlift 60/45
5 Handstand Push-up
6 Pistol Squat
7 Pull-up
8 Toes to bar
9 Wallball 20/14
10 Kb Swing 32/24
11 Sit-ups
12 Burpees
Team workout for time:
5 rounds for time:
30 m walking overhead db lunges 22,5/15
24 sumo deadlift high-pull 40/30
18 thruster 40/30
In teams of three. Split lunges in 10 meter sets, sdhp in sets of 8’s and thrusters in sets of 6’s.
Anniina M.
Hang Clean
Build to a 1RM hang clean. Then 3 x 1 rep at 85% of your daily max.
Power Jerk + Split Jerk 5 sets of 1 power jerk + 1 split jerk at 80-85% of your 1RM
clean & jerk.
Jenni H.
Partner workout,
For time:
120 calories ski
100 overhead squat 20/15
60 handstand push-ups
Niin H.
A. 4 rounds:
15 second hollow rock
15 second arch rock
30 rest
B. On the minute for 12 minutes:
Odd 3 – 5 rep pull-up, paused / 10 gymnastic kip
Even 3 – 7 toes to bar / heels over hips
add 1 rep to last weeks set
C. As many repetitions in 10 minutes alternating with a partner:
160 push-up
80 dips
40 strict pull-up
3-3-3(+)
70-80-90%
add 2,5-5kg to last times sets of threes.
Seated Box Jumps 5 x 3 reps
Chinese plank
1 set max hold (cap 5 min)
2 sets at 50% max hold
rest 2 min / btwn
Marko V.
5 Rounds:
1 min on 1 min rest
A. 15 KB swing + amrap double-under
B. 12 DB push press + amrap double-under
Team workout,
3 rounds for time of:
90 dumbbell hang clean & jerk 50/35lbs
90 calories ski erg
Teams of three, split repetitions as desired.
Anttoni A.
Every minute on the minute for 20 minutes:
1 hang snatch
1 below knee snatch
1 snatch
at 60% 1RM snatch
Teemu V.
4 rounds:
3 minutes of,
shuttle run
3 minutes of,
5 push-up
10 squat
15 sit-ups
Rita S.