Sep 302013
 

Thruster 3×5

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4-5 rounds for quality:

  • 8 x good morning
  • 8 x overhead squat
  • 8 x lunge
  • 8 x snatch grip deadlift

Start with light weight and increase weight every round. Rest as needed.

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Finisher: 40 x weighted sit-up

 Posted by at 19:30
Sep 292013
 

Practice turkish get-up.

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6 rounds. 90 second AMRAP:

  • 7 x burpee
  • 7 x pull-up
  • 7 x box jump (60/50cm)

Rest 90 seconds between rounds.

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TIEDOKSI CFE:n asiakkaille: CrossFit 10K:n ovet ovat tästä päivästä alkaen auki yleisölle, joten ei muuta kuin Konalaan jumpalle. Siellä on runsaasti tilaa!

 Posted by at 20:21
Sep 282013
 

High box jumps

5 x (halting snatch deadlift + snatch pull below the knee + hang snatch below the knee + overhead squat)

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5 rounds for time:

  • 4 x muscle-up
  • 14 x pistol squat, alternating legs
  • 12 x heavy dumbbell snatch

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 Posted by at 19:25
Sep 262013
 

Box squat 3×1

Romanian deadlift with dumbbells or kettlebells 3 x10

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7 min AMRAP:

  • 4 x hang power clean (2/3 of 1RM hang power clean)
  • 10 x toes to bar
  • 12 x overhead walking lunge steps (20/15kg plate)

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 Posted by at 19:22
Sep 242013
 

Plyometric exercises

On the minute for 12 minutes: power clean + pause front squat + clean. Use 2/3 of 1RM clean.

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6 rounds:

  • 20 seconds Abmat sit-ups
  • 10 seconds rest
  • 20 seconds kettlebell swings (eye level, 32/24kg)
  • 10 second rest

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 Posted by at 19:17
Sep 222013
 

Overhead squat 3×1

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12 min AMRAP:

  • 1 round of “Cindy” (5 pull-ups, 10 push-ups, 15 squats)
  • 1 x deadlift (75% of 1 rep max)
  • 1 round of “Cindy”
  • 2 x deadlift (75% of 1 rep max)
  • 1 round of “Cindy”
  • 3 x deadlift (75% of 1 rep max)
  • keep adding one deadlift each round
 Posted by at 19:17
Sep 212013
 

Push press 3×1

Supine ring row / strict pull-up / dumbbell (2 DBs, heavy weight) bent-over row, 3 x max reps.

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5 rounds for time:

  • 15 x kettlebell swing (24/16kg)
  • 120m shuttle run
  • 25 x double-under

Rest 90 seconds between rounds.

 Posted by at 19:33