CrossFit Turku

Back squat
5-5-5(+)
65-75-85%
add 2,5-5kg

Barbell roll-outs
5 x 8-12 reps

Chinese plank
1 set max hold (cap 5 min)
2 sets at 50% max hold
rest 2 min

Mikko Hagström was 4th at Unbroken 2018 masters category
Pic: Unbroken By CrossFit 8000

For time:
20-18-16-14…-2
Deadlift 70/50
Push-up

Matias Salmela was 23rd at Unbroken 2018
Pic: Unbroken By CrossFit 8000

Strict pull-up
4 x 10

Kettlebell DT
As many rounds as possible in 6 minutes of:
12 one-arm deadlift
9 one-arm hang clean
6 one-arm shoulder to overhead
(32/24/16kg)

Nea Hukkinen was 18th at Unbroken 2018
Pic: Unbroken By CrossFit 8000

Power clean
3 x 3 at 33%
2 x 3 at 40%
1 x 3 at 50%
Find power clean 1RM

Power jerk
3 x 3 at 33%
2 x 3 at 40%
1 x 3 at 50%
Find power jerk 1RM

% from 1RM c&j

Gold Eveliina Kasula
Silver Iina Toivola
Bronze Sara Pollosello

Pic: Anttoni A.

As many rounds as possible in 20 minutes:
15 air squat
10 sit-up
5 push-up

Gold Matias Otaniemi
Silver Lauri Friberg
Bronze Henri Harka

Pic: Anttoni A.

Weighted pull-up
10-8-6-4-2

10 rounds for calories:
1 minute on
1 minute off

Greenhorn challenge champions 2018

Pic: Anttoni A.

Back squat
5-3-1(+)
75-85-95% (from 90% 1RM)

For quality:
50 bulgarian squats
50 windshield wipers
50 straight leg deadlift

Petteri Otranen was 10th in Unbroken 2018.

Pic: Unbroken by CrossFit 8000

“Dork”

Kaisa Niinivirta was 11th in Unbroken 2018.

Pic: Unbroken by CrossFit 8000

Deload week

Partner workout

Bar hang
50 sumo deadlift high-pull
50 medball sit-up
50 weighted db lunges

Accumulate repetitions while partner hangs from a bar.

Katleena Kärkkäinen was 10th in Unbroken 2018.

Pic: Unbroken by CrossFit 8000