Maanantai 19.8.2019

WOD

Metcon (time)

For time:

Buy in: 50 Box jump overs 24”/20”

5 Rounds of:

12 Front squats 40/30kg

48 Double-unders

Cash out: 50 KBS 32/24kg

Timecap: 18 minutes

Accessory:

3-4 Rounds of

15-20 GHD sit-ups

20-25 Back extension on GHD

10/10 Half kneeling medball throws

Rest 60-90s between rounds. 

Sunnuntai 18.8.2019

WOD

Metcon (time)

For time: 

3km row

300 double-unders

2,4km run

Timecap: 35 minutes

*Just a longer breather. Aim for a steady pace throughout the workout and push in the run. If you can’t run, you can scale the run for bike (6/5km) and if you can’t jump rope, you can scale to ski erg (1200/900m).

Lauantai 17.8.2019

WOD

Strength (load)

Build up to a heavy set 10 weighted front rack lunges lunges (5/5) in 15 minutes. 

Metcon (reps)

With partner AMRAP in 12 minutes of: 

P1 – ME Weighted box step overs with DB’s 22,5/15kg

P2 – 30/21 Calories bike

*Heavy weights for the box step overs. 24/20” box. Partner 1 starts with the box step overs and partner 2 starts with the bike. Once the calories are up, switch turns. As many step overs in 12 minutes as possible.

Accessory:

Seated good mornings, 5 sets of 10 – heavy. 

Weighted step ups, 3-5 sets of 10/10) – heavy

Rest 120s between sets

Perjantai 16.8.2019

WOD

Strength (load) 

Build up to a heavy set of 3 shoulder press’ in 15 minutes. 

Metcon (time)

3 rounds for time:

15 CTB pull-ups

15 DB Push press

30 Double-unders

Timecap: 8 minutes

*Choose heavier DB’s for the push press. The sets should be heavy and you should really have to work for unbroken sets. 

Accessory:

3-4 Rounds of 

DB Bench press, 10 reps – heavy

Prone DB row, 10 reps – heavy

Rest 90-120s between rounds. 

Torstai 15.8.2019

WOD

Weightlifting – Clean and jerk

Strength (load)

Clean and jerk doubles. 

Build up to a heavyish clean and jerk double, that moves well. 

Lift the same weight twice before adding more weight. No “touch and go” and no letting go of the barbell – these are doubles. Not sets of singles. 

Aim for good sets that emphasise good form. 

Accessory:

3-4 Rounds of

15-20 GHD sit-ups

20-25 Back extension on GHD

10/10 Half kneeling medball throws

Rest 60-90s between rounds. 

Keskiviikko 14.8.2019

WOD

Metcon (quality, speed)

EMOM for 12 minutes:

1: 3 Back squats

2: 10 Goblet squats

*Choose a moderate weight that moves fast. 

Metcon (time) 

“Karen”

150 Wallball shots for time. 

Timecap: 7 minutes.

*Goal here is to go in big sets. Choose a proper weight for the wallballs and decrease the reps if needed, e.g. 125 or 100.  

Accessory:

Banded kettlebell swing, 4-5 x 15-20 – moderate. Rest 60s between sets. 

High box jumps 4-6 sets of 2-3 jumps. Rest as needed. 

Tiistai 13.8.2019

WOD

Metcon (time)

For time:

10-9-8-7..2-1 reps of:

American KBS 32/24kg

Burpees over KB

Timecap: 12 minutes

*Choose a KB that is on the heavier side, but still manageable to do unbroken. 

Accessory:

3-4 Rounds of

15-20 GHD sit-ups

20-25 Back extension on GHD

10/10 Half kneeling medball throws

Rest 60-90s between rounds. 

Maanantai 12.8.2019

WOD

Metcon (quality, speed)

EMOM for 20 minutes of:

1: 20/15 Calories row

2: 10-15 HR Push-ups

3: 10 DB Clusters 

4: Rest

*Scale the reps so that you’re able to finish each set around 30-45s.  

Goal here is to move fast on each movement so keep the weights moderate/light. 

Accessory:

4 Rounds of

Push up with hands on medicine ball, 15-20 – light

Bent over row, 15-20 – light

Sunnuntai 11.8.2019

WOD

Metcon (time)

For time:

1200m run

63 KBS

36 Pull-ups

800m run

42 KBS

24 Pull-ups

400m run

21 KBS

12 Pull-ups

M: 24kg N: 16kg

Timecap: 25 minutes

Lauantai 10.8.2019

WOD

Metcon (time)

For time:

30 Toes to bar

30 HSPU

30 Toes to bar

30 HSPU 3” deficit

Timecap: 12 minutes

Perjantai 9.8.2019

WOD

Strength (load)

Back squat, 7 x 1 

With seven sets, build up to a heavy single back squat that moves well. 

CrossFit Kuopio Barbell Club Weightlifting workshop

Tervetuloa CrossFit Kuopio Barbell Club:n Weightlifting workshop:iin!

Viikonlopun kestävän Workshopin aikana perehdymme tempaukseen ja ylöstyöntöön sekä näitä tukeviin oheisharjoituksiin. Workshopin tavoite on opettaa painonnoston perusteet ja yksityiskohtaisesti kertoa kuinka nostot tehdään oikeaoppisesti.

Workshop:ssa opit kuinka teoria sekä käytäntö kohtaavat kun nostot puretaan osiin ja jokaisen vaiheen yksityiskohtiin kiinnitetään huomiota.

Weightlifting workshop on yksi parhaimpia paikkoja saada pintaa syvempi raapaisu painonnoston aloittamiseen sekä varmistua siitä, että nostaminen alkaa heti alusta alkaen oikeaoppisesti. Workshopin myötä sinulle avautuu mahdollisuus osallistua BBC:n ohjatuille painonnostotunneille.

AIKATAULUT

BBC Workshop 1. Paikkoja jäljellä 6/15

Lauantai 31.8.2019 kello 1200-1500. Tempaus & apuliikkeet

Sunnuntai 1.9.2019 kello 1200-1500. Työntö & apuliikkeet

BBC Workshop 2. KURSSI TÄYNNÄ

Lauantai 7.9.2019 kello 1200-1500. Tempaus & apuliikkeet

Sunnuntai 8.9.2019 kello 1200-1500. Työntö & apuliikkeet

Hinta:

59€ – CrossFit Kuopion jäsenet

89€ – Muut

Täytä alla oleva ilmoittautumislomake varataksesi paikka haluamallesi Workshopille.

Vastuuvapauslauseke ja ehdot.

Nimi (pakollinen)

Sähköposti (pakollinen)

Olen lukenut vastuuvapauslausekkeen sekä ehdot ja hyväksyn ne rastittamalla ruudun (pakollinen)

Torstai 8.8.2019

WOD

Weightlifting – Snatch balance

Skill (quality, load)

Build up to a heavy single snatch balance that moves well. 

*Use this as an opportunity to get a lot of good reps in instead of going as heavy as possible. 

Keskiviikko 7.8.2019

WOD

Metcon (time)

With partner for time:

40/30 calories bike

30 Burpee box jump overs 24/20”

40/30 calories bike

30 Toes to bar

Timecap: 18 minutes. 

*”You go, I go” each movement at a time. Partner 1 starts with the bike and partner 2 continues with the bike as soon as partner 1 is done. After both are done with the bike, the pair moves onto the next movement.  

Tiistai 6.8.2019

WOD

Metcon (quality)

EMOM for 30 minutes:

  1. 15/12 calories row
  2. 10-15 HR push-ups
  3. 30-45s plank hold
  4. 15/12 calories row
  5. 10-15 Ring-rows
  6. 30-45s. Hang from pull-up bar