CrossFit Kuopio

WOD

CROSSFIT OPEN 19.1

WOD

Metcon (time)

”Karen”

150 Wallball shots for time. M: 20lb N: 14lb 

Timecap: 10 minutes

Accessory:

Kevyt viikko, joten panosta kehonhuoltoon. 20-30 minuuttia rullailua, mobbailua & flossailua(ei se tanssi)

WOD

Weightlifting – Snatch

Build up to a heavy set of 2 Snatch hi-pulls + snatch

Accessory:

Kevyt viikko, joten panosta kehonhuoltoon. 20-30 minuuttia rullailua, mobbailua & flossailua(ei se tanssi)

WOD

Metcon (time)

4 rounds (each) for time of:

25 DB deadlifts 22,5/15kg

30m Front rack rack walking lunges

60 Double unders

*YGIG

Accessory:

Kevyt viikko, joten panosta kehonhuoltoon. 20-30 minuuttia rullailua, mobbailua & flossailua(ei se tanssi)

WOD

Metcon (time)

5 rounds for time of:

30 KB snatch 24/16kg

800m Bike

Timecap: 20 minutes

Accessory:

Kevyt viikko, joten panosta kehonhuoltoon. 20-30 minuuttia rullailua, mobbailua & flossailua(ei se tanssi)

WOD

Metcon (reps)

AMRAP in 12 minutes of:

20 Sit-ups

5 Bar muscle-ups

Accessory:

Kevyt viikko, joten panosta kehonhuoltoon. 20-30 minuuttia rullailua, mobbailua & flossailua(ei se tanssi)

WOD

Strength (load)

Bench press 1-1-1-1-1 @ 2:1:X

Metcon (reps)

AMRAP in:
3min DB snatch, alt. arms
2min DB 1-arm hang clean & jerk
1min DB 1-arm thruster

M: 22,5kg W: 15kg

Accessory:

5 Rounds of
1 Peg board climb OR 2 legless rope climb/3 normal rope climbs/4 Rope lowers
7 Strict ring dips
7/7 DB bent over rows, as heavy as possible.

Rest 1 min between each movement.

WOD

Metcon (time)

”Filthy 50”

For time:
50 Box jumps 24/20”
50 Jumping pull-ups
50 Kettlebell swings 16/12kg
50 Walking lunge steps
50 Knees to elbows
50 Push presses 20/15kg
50 Back extensions on GHD
50 Wallball shots 20/14kg
50 Burpees
50 Double-unders

Timecap: 30 minutes

Accessory:

Maanantain TAI tiistain accessoryt jos ovat tekemättä. Muuten extra venyttelyä/rullailua!

WOD

Metcon (quality)

2 rounds of:

10 min row with increasing stroke rate every two minutes:

0-2 @ 24 spm
2-4 @ 26 spm
4-6 @ 28 spm
6-8 @ 30 spm
8-10 @ 32 spm

10 minutes active recovery on the c2 bike @ 50-70rpm, low damper setting

Accessory:

5 Rounds for quality:
15m waiters walk, right hand up
15m waiters walk, left hand up
15 Push-ups

Rest as needed. Waiter’s walk with 2 KB/DB. One is resting on the shoulder while the other one is overhead.

Finish: 100 light barbell bent over row. Split anyhow.

WOD

Ystävänpäivä WOD

TBA

Accessory:

4-5 Rounds of:
10-20 Weighted hip extension
10-20 Weighted box step-ups
10-20 Prone stick pulls

WOD

Metcon (reps)

AMRAP in 12 minutes of:

3 Squat cleans 80/50kg
6 Lateral bar over burpees
24 Double unders

Accessory:

80 (40/40) Windmills. Break anyhow

OR

50-100 GHD sit-ups. Break anyhow

WOD

Metcon (time)

3 rounds for time of:
Row 250/200m
12 Handstand push-ups

Timecap: 5 minutes

Accessory:

3 Rounds for quality & min rest
15 JM Press
20 Banded pull apart

Then

100 Banded tricep pushdown, light band
5 Strict pull-ups or 10 ring-rows every time you take a rest

WOD

Strength (load)

Front squat 1-1-1-1-1 @ 2:1:X

Accessory:

3-4 sets of 8 stiff legged deadlifts
Rest 1-2 min between sets

Then

3-4 sets of 10 GHR or hamstring curl
Rest 1-2 min between sets

Then

3-4 Sets of 20 Russian twists
Rest 1-2 min between sets

WOD

Metcon (time)

21-15-9 reps for time of:

Power snatch 40/30kg
50 Double unders between rounds

Accessory:

Tiistain accessoryt jos ovat tekemättä. Muuten extra venyttelyä/rullailua!