CrossFit Turku

For time:
10 Sumo deadlift high-pull
1 rope climb
9 Sumo deadlift high-pull
1 rope climb
8 Sumo deadlift high-pull
1 rope climb
7 Sumo deadlift high-pull
1 rope climb
6 Sumo deadlift high-pull
1 rope climb
5 Sumo deadlift high-pull
1 rope climb
4 Sumo deadlift high-pull
1 rope climb
3 Sumo deadlift high-pull
1 rope climb
2 Sumo deadlift high-pull
1 rope climb
1 Sumo deadlift high-pull

weighted pullup 6 x 4

5 rounds alternating rounds with a partner:
50 double-unders
50-ft.(15m) single-arm overhead lunge

Men: 22,5
Women: 15

Robin L. & Jussi R.

“CrossFit Total”

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Jenni H.

3 rounds:
2 min work 1 min rest
A.
5 + 5 db one-arm push-press 22,5/15
10 box jump 24/20″
B.
10 kettlebell swing 24/16
10 burpee

Deload week

Partner workout:
Death by wallball & push-up, up to 13 and back.
On the way back only wallballs.

With a continuously running clock do one wallball & push-up the first minute, two wallballs & push-ups the second minute, three wallballs & push-ups the third minute… continuing as long as you are able or untill round 13.
Partners work back to back.

Kari N.

Deload week

Power snatch + snatch
5 x 1 set at 50% 1rm snatch

Power clean
5 x 1 at 70% 1rm c&j

Deload week

On the minute for 20 minutes:
1. calories
2. burpee
3. double-under
4. box over

Marlon H.

Deload week

Technique: toes to bar

Complete as many rounds as possible of quality reps in 12 minutes of:
5 strict knees-to-elbows
4 toes to bar
3 wall walks

Maria S. & Liisa A.

Deload week

For time, in teams of 3:
90 cal erg
15 strict pull-up
90 box overs 20″
15 strict pull-up
90 jumping lunges
15 strict pull-up
90 back extensions
15 strict pull-up
90 cal erg

Kaisa K.