Feb 292016
 

Imperial fun… part II

3 x 8min amrap

20 clean and jerk @ 60/40kg
40 box jump
Max calories row

3min rest

20 t2b
40 front squat
Max reps box over burpee

3min rest

20 pull up
40 wall ball
Max reps deadlift
(maximum of 50 deadlifts or time cap of 8minutes, which ever you reach first)

Your score is the combined amount of calories + box over burpees + deadlifts.

 Posted by at 19:10
Feb 222016
 

Kipping practice

Practice kipping for 15 min:

  • Can't do a strict pull-up? Focus on T2B/K2E kipping. Practice active hang for a few minutes. Then move to kipping (hollow/arch). If you can do kipping with controlled movement, start raising you feet higher and higher. Don't try to instantly get the full range of motion, find the rhythm first. If your hands get tired from hanging, you can do a few sets of 10 of challenging ring rows.
  • If you can do strict pull-ups, but kipping needs practice: Active hang -> hollow/arch kipping -> kipping pull-up – spend 5-10 minutes and then train T2B/K2E
  • If you can do kipping and strict pull-ups: practice bar muscle-up or do 5x max reps of bar MUs

Rowing, back squats and DB snatches

Two ten minute rounds:

  • 1000m row
  • 20 back squat @ 100/65
  • 40 db snatch @ 55/35lbs.
  • rest

Mobility klo 20-21

Mobility aka liikkuvuusharjoittelua klo 20-21 @CrossFitEspoo

 Posted by at 19:10
Feb 202016
 

CrossFit Open alkaa ensi viikolla ja kestää 5 viikkoa. Mahdollisimman monen toivotaan tietysti osallistuvan Openiin, koska Open-lajit ovat ohjelmoinnissamme lauantaisin 27.2. – 26.3. välisenä aikana. Lajin jumppana suorittajille on varattu lauantain 2 ensimmäistä tuntia klo 10.00 – 12.00 ja kisaajille 12.00 – 14.00.

Openin aikana ohjelmointi tehdään siten, että perjantai ja maanantai ovat openin ajan lepopäiviä. Muille päiville suunnitellaan sopivan kuormittavat jumpat, jotta kaikki voisivat keskittyä rauhassa Openiin.

 Posted by at 22:41