CrossFit Turku

Winter war qualification workout 4

Back squat
5-5-5(+)
65-75-85%

Add 2,5-5kg to last times sets of 5’s.

Barbell roll-outs
5 x 8-12 reps

Seated Box Jumps 4 x 5 reps.

Sara P.

6  2-minute rounds with 2 minute rest:
10 hang power clean 50/35
10 bar over burpee
as many calories rowing as possible

Ona S.

A. 5 rounds:
10 second hollow
10 second arch
20 rest

B. On the minute for 10 minutes:
Odd 3 – 5 rep pull-up, paused / 10 gymnastic kip
Even 3 – 7 toes to bar / heels over hips

C. As many rounds in 6 minutes:
10 sit-up
10 back extension
10 jumping split squats

Modified mainsite workout

With a running clock, every minute perform 1 lift and add 5/2,5 kg

Start with an empty barbell and snatch for as long as possible.
Once you cannot snatch the weight, clean for as long as possible.

Vilma M.

“Suomi 101”

Partner workout,
For time:
101 calories ski erg
10-1
deadlift 90/60
one-arm dumbbell push press
push-up
101 calories ski erg

Jussi R.

Winter War 2018 qualification Event 3

As many rounds as possible in 18 minutes of:

50/40 cal Row
40 Wallball 20/14
30 Dumbbell snatch / ground to overhead
20m Overhead walking lunges with a dumbbell
10 Muscle-up / chest to bar
100 Double-unders / single-unders

Back squat
5-3-1(+)
75-85-95% (from 90% 1RM)
Add 2,5-5kg to last cycles weights.

For quality:
4 x 20 weighted side bends (10/side)
4 x 12 good mornings
4 x UB nordic hamstrings / hold

Anu N.