A) For Quality
Snatch Complex (start from the hang position):
Do one of each movement. Complete all 5 movements without putting the bar down.
B) On the Minute
12 rounds, starting on the minute of;
Squat Snatch Barbell @75%-80% of best snatch.
C) Tabata
Alternate between Burpee and Front Bridge
Competitors will do A and then For Practice and Preparation
Tomorrow’s movements Rolling, stretching and other work.
—-Skills Week—-
Use this week to improve and develop your technique. It is also a chance to let your body recover (that is get the benefits of the past few weeks of training).
Today’s Skills
General Notes:
- Performance lecture and the first ever CFCH competition coming soon! Details from HERE
- Check out these great photos from the weekend competition in Lappeenranta.
A) For Practice and Warm-up
Handstand / Headstand
B) For Reps
3 rounds of
1 minute x Push Press Barbell @ 25kg/40kg
1 minute x Russian Swing Kettlebell @ 16kg/24kg
1 minute x Box Jump @ 51cm/61cm
1 minute x Wall Ball @ 6kg/10kg
1 minute x Rest
Workout Notes:
- No rest between exercises, so you must rotate quickly. The rest is at the end of the round only.
- Score is total reps for the workout.
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 rope available now! To buy this stuff please contact us!
A) For Practice
Ring Muscle Up transitions
Tuck Press to Tucked Shoulder Stand
Tripod Pike Up to Headstand and other headstand variations
B) For Fun
Various team relays.
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. 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!
