Warm-Up

Hawaiian Squat

Forearm Plank + PPPT

Muscle Clean

 

Strength + Power

6 rounds

A1) Back Squat 6,4,2,6,4,2 reps @ 30X3.

A2) Med Ball Chest Throw* x 5

Rest 2-4 mins between press sets. Throws during that time.

– Compare to Jan 20thJan 9th

 

Conditioning

With Partner.

3 rounds for time,

Dumbbell Hang Clean to Thruster x 20 reps team total (one works)

Dumbbell Hang Snatch x 20 per person (10 per arm, both working same time)

Rest 2 mins between rounds.

*Scale heavy.

 

Handstand (optional)

5 rounds;

Headstand x 36s

Between sets, Standing Shoulder Extension (a.k.a rear stick raise) 10 second hold @ 2-10kg

 

Cool Down

Forward Split 3 x 1 min each side

Jefferson Curl 3 x 5 @ stick – 10kg

Standing Shoulder Extension (a.k.a rear stick raise) 3 x 5 @ 2-10kg

Massage

Shoulder smash. Repeat until improvement.

Butt smash. Repeat until improvement.

Warm-Up

Arm Circles Backwards

Skiers

Pike To Arch

+ additional work.

Interval A

3 rounds

Row 300m

Rest 90s

Stairs x 1

Rest 90s

Gymnastics A

4 sets

Kipping Pull-Up x near max (save 1-3 reps each round)

-Rest 3mins between.

-Scaling will be chin-over bar hold x 40s each round.

Gymnastics B

10-30s x Ring Support hold.

*Do this during the rest periods of the gymnastics A section.

*Scale with toes on the ground.

Interval B

3 rounds

Row 300m

Rest 90s

Double Under x 60s

Rest 90s

Trunk (optional)

Posterior Core Progression.

Exercise 2: Dart Rocks. 4 x 24 reps

– All progression details here.

– Must do at least 3 weeks at each level: E.g. Week one: 5 x 36 s, week two 4 x 48 s, week three 5 x 60 s.

Cool Down

Hip Swivel 3 x 1 min

Wrist Stretches x 10 each type.

Calf Stretch Wall 2 x 1 min each leg.

Cat Stretch 3 x 1 min

Massage

Peanut. Repeat until improvement.

Lats Roll. Repeat until improvement.

Open Gym 1600-2015

Use this time to train weaknesses, do additional strength work, catch up on missed WODs or test a benchmark.

Non-Member? We have Open Gym only memberships available. Train in a dedicated CrossFit facility under the eyes of experienced coaches! More details here or contact us.

Warm-Up

German Arm Swing

XP Forward (plate)

+ additional sweat work.

Strength + Power

4 rounds

A1) Strict Press x 4-6 reps at tempo 22X2.

A2) Box Jump x 3. High, but not max.

Rest 2-3 mins between press sets. Box jumps during that time.

Compare to Jan 16th5th Jan

Conditioning

5,4,3,2,1 reps for time of;

Deadlift

Hang Power Clean

Shoulder to Overhead (use Push Jerk or Push Press)

Use 110% of strict press result.

Handstand (optional)

5 rounds;

Headstand x 36s

Between sets, Standing Shoulder Extension (a.k.a rear stick raise) 10 second hold @ 2-10kg

Cool Down

Pancake Split 3 x 1 min

All 4’s Rotate (arm extended variation ok also) 3 x 5 each side

Stick Pass Through Overhand grip. (a.k.a dislocates). 3 x 10 @ 2-10kg

Massage

Quad Roll. Repeat until improvement.

Calf Roll. Repeat until improvement.

Warm-Up

Twisting Squat

Cossack Squat

+ additional sweat work.

Strength

3-4 rounds

Front Squat, 2-4 reps, tempo 31X1.

– Rest 2-4 mins between.

– Compare squats to Jan 15thJan 2ndDec 18th or Dec 11th.

500 Club WOD

‘The Jägerbomb’

21-15-9 reps of;

Dumbbell Burpee Box Overs @30lbs+ per hand, 45cm/51cm box
Wallball @ 10kg 2.75m/3.00m
Kipping Toes to Bar

This workout commemorates Tinja L achieving 500 workouts at CrossFit Central Helsinki.

Trunk

Anterior Core Progression.

Exercise 2: Bent Hollow Body Rocks. This week 4 x 24 reps.

– All progression details here.

– Must do at least 3 weeks at each level: E.g. Week one: 5 x 36 s, week two 4 x 48 s, week three 5 x 60 s.

Cool Down

Angry Cat. 5 x 5 reps.

Wall Slide (a.k.a Wall Extension): 5 x 5 reps, slow.

Couch Stretch: 2 mins each side.

Seated Bar Flexion: 5 x 5 with 5 second hold each rep.

Massage

QL Release. Repeat until improvement.

Hamstring Smash Repeat until improvement.

Tinja L. 500 workouts, Jan 2015

Tinja L. 500 workouts, Jan 2015

Sunday 25th January

Posted: January 24, 2015 in WOD

***Special Sunday Open Gym***

Open Gym 1000-1300

Use this time to train weaknesses, do additional strength work, catch up on missed WODs or test a benchmark.

Non-Member? You can also get a visit card for these times to allow you to train in a dedicated CrossFit facility under the eyes of experienced coaches. More details here or contact us.

 

Saturday 24th January

Posted: January 23, 2015 in WOD

Mikko Salo Seminar Today 1000-1800

**No regular Open Gym**