CrossFit Kuopio

WOD

Strength (load)

Floor press, 7 sets of 5. AHAP.

Metcon (reps)

AMRAP in 6 minutes of:

6 Pull-ups

24 Double unders

Accessory:

JM press, 4 x 10 – heavy

Ring-row, 4 x 10, with 2s stop at top

Ring push-up/dip, 4 x 10, with stop at bottom

WOD

Metcon (time)

For time:

1000m row

21 Thrusters

15 Burpees

1000m bike

15 Thrusters

12 Burpees

Row 250m

9 Thrusters

9 Burpees

M: 40kg N: 30kg

Accessory:

Barbell sit-ups, 4 x 10

Russian twist, 4 x 20 (10/10)

WOD

Strength (load)

Front squat, 7 sets of 5. AHAP.

Accessory:

Stiff legged deadlifts, 4 x 10 – heavy. Every 2:00 

Reverse hyper, 3-4 x 10 – Heavy. Every 2:00

Weighted box jumps with dumbbells 3-4 x 3-5 – light DB’s.

WOD

Metcon (reps)

”Jack”

AMRAP in 20 minutes of:

10 Push press 50/35kg

10 KBS 24/16kg

10 Box jumps 24/20”

WOD

Metcon (time)

For time:

400m run

21 Deadlifts @ BW

21 Calories row

400m run 

15 Deadlifts @ BW

15 Calories row

400m run

9 Deadlifts @ BW

9 Calories row

Timecap: 12 minutes.

WOD

Skills – Muscle up. 

Tällä tunnilla käydään läpi erilaisia skill -harjoitteita muscle-uppia varten. 

WOD

Weightlifting – Snatch

Build up to a heavy set of power snatch + OHS + snatch

WOD

Metcon (quality)

EMOM for 40 minutes of:

1:) 20/15 Calories row

2:) 15-20 Wallball shots 20/14lb

3:) 5-10 Toes to bar

4:) Rest

WOD

Metcon (reps)

AMRAP in 15 minutes of:

10 DB hang squat cleans (2 DB’s)

10 Push-ups

Choose a moderate weight for the dumbbell cleans.

WOD

Metcon (time, each round)

6 x 400m run

2 min rest between rounds.

WOD

Metcon (reps)

5 rounds, 2 minutes of work followed by 2 minutes of rest.

In 2 minutes, AMRAP of:

20/15 calories bike

ME Power cleans in the remaining time.

M: 80kg N: 55kg

Rest 2 minutes between rounds. 

Score = lowest number of power cleans from all the rounds. 

Accessory:

Banded kettlebell swing, 4-5 x 15-20 – moderate

High box jumps 5-7 sets of 2-3 jumps. 

WOD

Metcon (time)

10 000m row for time. 

*Lentävät lähdöt, sali auki 0900-1200

Accessory:

4-6 sets of 90m front rack carry with two KBs – heavy

GHD sit-ups 4-5 sets of 15-20

WOD

Strength (load)

Floor press 6 x 6, AHAP.

Metcon (time)

21-15-9 reps for time of:

Ring dips

Toes to bars

Timecap: 6 minutes

Accessory:

DB Bench press with alternating hands, 4 x 16 (8/8) – heavy

1-arm DB bent over row, 4 x 16 (8/8) – heavy

WOD

Build up to a heavy jerk single. 

Accessory:

4-6 sets of 90m front rack carry with two KBs – heavy

GHD sit-ups 4-5 sets of 15-20

WOD

Metcon (time)

”Helen”

3 rounds for time of:

400m Run

21 KBS 24/16kg

12 Pull-ups

Timecap: 12 minutes