Viikon Wodit

Maanantai

WOD

Rx
For time:
50 push jerks (47,5/70 kg)
50 toes-to-bars
35/50-cal ergo

 

Scaled 1
For Time:
50 push jerks (34/52 kg)
35 toes-to-bars
35/50-cal ergo

 

Scaled 2
For Time:
35 push press (15/20 kg)
35 hanging knee raises
20/30-cal ergo

*Cap 15min

Post-workout skill:
200-m Db waiters walk

Tiistai

WOD

Pre-workout skill
5 sets for quality:
Handstand walk (7.5 m)

*Scaling: distance, spotting, movement.

 

Rx
AMRAP 12:
3 strict handstand push-ups
6 strict pull-ups
12 single-leg squats

 

Scaled 1
AMRAP 12:
2 strict handstand push-ups OR reduced ROM strict handstand push-ups
4 strict pull-ups OR foot-assisted pul-ups
8 single-leg squats OR ankle-wrapped single-leg squats

 

Scaled 2

AMRAP 12:
3 seated DB shoulder presses (10/15 kg)
6 ring rows
12 reverse lunges

 

BASIC-WOD

Pre-workout skill
5sets of: 1wallwalk + 4m wheelbarrow walk

AMRAP 12:
3 seated DB shoulder presses
6 ring rows
12 reverse lunges

ENDURANCE

Kevyt kimppa lenkki 40-55min
Salilta urpola 2km tai 2x 2km riippuen vauhdista. Tarpeen mukaan useampi vauhtiryhmä.

Keskiviikko

WOD

//Heavy day

Power snatch
10×2

“2,5min

 

Post-workout skill
4 sets:
:20 seated straight leg lifts
:10 rest
:20 seated wide leg lifts
:10 rest

Torstai

WOD

Pre-workout skill
3 sets:
:30 double-unders
:30 rest
:30 crossover or crossover double-unders
:30 rest
:30 backwards single-unders
:30 rest

 

Rx
15-12-9-6-3 reps for time:
Front squats (42,5/60 kg)
– Perform 40 double-unders after each set.

Scaled 1
15-12-9-6-3 reps for time:
Front squats (30/42,5 kg)
– Perform 20 double-unders or 45sek double-under practice after each set.

Scaled 2
15-12-9-6-3 Reps for time:
Front squats (15/20 kg)
– Perform 40 single-unders after each set.

*Cap 8min

 

BASIC-WOD

Pre-workout skill
3 sets:
:30 single-unders
:30 rest
:30 crossover
:30 rest
:30 backwards single-unders
:30 rest

 

For time
15-12-9-6-3
Front squats (25/35kg)
– Perform 20 double-unders or 45sek double-under practice or 60single unders after each set.

*Cap 8min

 

PAINONNOSTO
Painonnoston tekniikka harjoittelua

Perjantai

WOD

//Partner workout

 

Rx
12 rounds with a partner:
9/12-cal row
10 burpees
8 double-DB power cleans (15/22.5 kg)
– Partners alternate rounds for 6 rounds each.

 

Scaled 1
12 rounds with a partner:
7/10-cal row
8 burpees
8 double-DB power cleans (10/15 kg)
– Partners alternate rounds for 6 rounds each.

 

Scaled 2
12 rounds with a partner:
6/9-cal row
5 burpees
5 double-DB power cleans (5/7.5 kg)
– Partners alternate rounds for 6 rounds each.

*Cap 24min
*Target all rounds 2min or less

 

Post-workout skill
3 sets:

Advanced:
15-20 GHD sit-ups

Intermediate:
10-15 V-up

Beginner:
6 single-leg v-ups + 6 straight leg sit-ups

Lauantai

CrossFit Mikkeli 11v kekkerit!!

Aamupäivästä jotain jännää puuhastelua ja illasta illanistujaiset ja kevyempää ohjelmaa.

Aamupäivälle ilmoittautuminen löytyy salilta.
Iltaohjelmaan ei tarvitse ilmoittautua.

Sunnuntai

Omatoimiperuskunto

Easy pace (zone 2)
20min bike
10min ski
20min bike

15-20min stretching / rolling