CrossFit Kuopio

Metcon (quality)

EMOM for 16 minutes of: 

1) 12 Box jumps 24/20”

2) 8 Burpee box jumps 24/20”

3) 12 Pull-ups

4) 8 Burpee pull-ups

Finisher: tabata flutter kicks

Metcon (quality) 

Recovery workout

30 minutes for steady pace:

2-3 Skin the cats

30/24 Calories bike

6+6 TGU

30/24 Calories row

Strength (load)

Build up to a heavy set of 2 Deadlifts in 15 minutes. 

No touch and go, no letting go.

Metcon (time) 

For time: 

20 Deadlifts @ 60% of 2RM

30 KBS 36/28kg

40/32 Calories row

Timecap 5:00 minutes

Strength (load)

Build up to a heavy set of 4 OHS in 15 minutes. 

Metcon (time)

3 Rounds for time:

8 Push press 

8 Bar over burpees

8 OHS

8 Bar over burpees

200m run

M: 60kg N: 40kg

Timecap: 13 minutes

Metcon (reps) 

With partner 3 rounds each, AMRAP each round.

In 3:00 minutes:

30m Bearhug lunges

20 Ring-rows

ME Wallball shots in the remaining time.

*You go, I go. One works while the other one rests. 

Metcon (reps) 

AMRAP in each 10 min section. 

10 minutes of: 

24/20 Calories row

12+12 KB Snatches 24/16kg

REST 1:00

10 minutes of: 

24/20 Calories bike erg

12+12 Box step-ups 24/20” & 15/10kg DB’s

REST 1:00 

10 minutes of: 

75 Double-unders

12+12 1-Arm DB bench press 25/17,5kg DB

Metcon (quality) 

EMOM for 18 minutes of:

1) 5 Squat cleans, unbroken – moderate

2) 10 Box jumps 30/24”

3) 15/12 Calories row

Metcon (time)

With partner for time: 

100 Wallball shots 20/14lb

100 Pull-ups

100 Pistol squats

100 DB Snatches 35/25kg

*Split anyhow. 

Timecap: 25 minutes. 

Metcon (time)

5 Rounds for time: 

21 Push-ups

15 Toes to bar

9 CTB pull-ups

Timecap: 21 minutes

Metcon (quality)

Recovery workout

12 minutes bike erg – light

Rest 1:00 min

12 minutes of “over and under”. 

2:00 min over

2:00 min under

Rest 1:00 min

12 minutes row erg – light

Strength (load)

Build up to a heavy set of 2 Deadlifts in 15 minutes. 

No touch and go, no letting go. 

Metcon (time) 

For time: 

20 Front squats 90/65kg

40 Weighted box step-overs 24/20” & 22,5/15kg DB’s

20 Front squats 

Timecap: 12 minutes 

Strength (load)

Build up to a heavy set of 4 OHS in 15 minutes. 

Metcon (reps)

4 rounds, AMRAP each round.

In 2:00 minutes: 

200m run + max reps OHS

Rest 1:00 min between rounds. 

*Use moderate to heavy barbell. 

Metcon (reps) 

AMRAP in 13 minutes of: 

13/11 Calories row

13 Wallball shots

Rest 2:00 

AMRAP in 13 minutes of: 

3 Wallclimbs

30 Double-unders

Metcon (quality) 

Recovery workout

15:00 minutes of:

2:00 min row

10 Medball cleans

20 Deadbugs

Rest 1:00 min

15:00 minutes of:

2:00 min bike erg

5+5 Windmills

20 Bird dogs

Whitten

Metcon (time) 

5 Rounds for time: 

22 KBS 32/24kg

22 Box jumps 24/20”

400m Run

22 Burpees

22 Wallball shots 20/14lb

Timecap: 45 minutes