Posts Tagged ‘Hanging Knee Tuck’

A) For Completion

2000m x Row

4 x stair Run stairs (all 6 floors)

50 x Strict Hanging Knee Tuck

50 x Body Row

B) For Reps

Double Tabata Side Bridge

A) For Quality

30mins of,

1 x Rope Climb

5 x Roll to Candlestick

5 x Bridge Up

10 x Double Kettlebell Floor Press (note: the way he sets up the KB is different from what we will use. Couldn’t find a good video)

10 x Hanging Knee Tuck

10+ x Hollow Rock

4+ x Handstand Wall Runs

B) For Flexibility

Hold Middle Split for 3 minutes

Hold Pancake Split for 3 minutes

Hold Pike Stretch for 3 minutes

A) For Quality

Sit-Up (weighted) 10,10,10,10,10

Kettlebell skills various x 2 mins

Hanging Knee Tuck x max strict reps

Kettlebell skills various x 2 mins

 

Workout Notes:

- Watch out for you toes with the kettlebell skills!

General Notes:

- Upcoming competition in Tampere. Details HERE. Contact us if you are interested in competing.

- We now sell some stuff. T-shirts, Omega 3, Vitamin D3, Pull-up bands (in stock again), shakers and Finnish made recovery protein. Skipping ropes coming soon! To buy this stuff please contact us!

A) For Quality and Load

Single Leg Deadlift. 5,5,5 each leg

B) For Quality

2-4 rounds of

Hold a position from the following list for 30 seconds: Hanging knee tuck, Handstand/Headstand, Ring rupport, Chin over bar, and Pistol bottom.

In between each run 4 x 20m Run

Notes:

-We have a special CrossFit nutrition and performance seminar coming on April 21st! Details HERE.

-We now sell some stuff. T-shirts, Omega 3, Vitamin D3, Pull-up bands, shakers and Finnish made recovery protein. To buy this stuff please contact us!

This is a light recovery week. Please use this week to work on your mobility and body control.

A) For Mobility

At the start and end of the workout do,

6 minutes of Couch Stretch each side.

B) For Quality

50 x Hanging Knee Tuck (strict)

50 x Inverted Hanging Knee Tuck (on rings, strict)

100 x Overhead Squat with wooden stick or 15/20kg bar

In between sets, practice your double under technique.

Notes:

-We have a special CrossFit nutrition and performance seminar coming on April 21st! Details HERE.

-We now sell some stuff. T-shirts, Omega 3, Vitamin D3, Pull-up bands, shakers and Finnish made recovery protein. To buy this stuff please contact us!

A) For Load

Bench Press Barbell. 3-3-3-3-3

Between sets of bench do the following movements:

5 x Box Jump (high)

5 x Hanging Knee Tuck (on rings)

1 x Rope Climb

Notes

-Saturday 8am class is not available for the next 3 weeks as we focus on the CrossFit Open.

-Join us this Saturday’s special class at 10am for the CrossFit Open Competition Workout. Register (it’s free), from HERE. All welcome and please bring a good attitude and loud voice to cheer each other on!

-We now sell some stuff. Check it out HERE.

-Plenty of summer fun during a weekend with Helsinki Paleo

A) Introduce:

Hanging Knee Tuck, Push Press Barbell

B) For load and quality:

6 rounds of

5 x Hanging Knee Tuck

rest 30 seconds

5 x Push Press Barbell (unbroken)

rest 30 seconds

Notes:

1. If you are attending the FREE CLASS today, please check the map and photos on our CONTACT page. When you arrive at Bunkkeri, follow the signs to ‘Sissos Paintball’.

2. We have memberships still available for January. All welcome to start now.

After January new members are required to attend an On Ramp course before joining regular classes.

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