Strength

12 min Alternating OTM

A1) Deadlift x 6-8 reps

A2) Bar Dip x one set @ 30×1.

A3) Shuttle Run 20m x 30 seconds @ moderate speed.

- Touch and go deadlift reps, no bouncing. Can adjust weight each set. Not max effort.

- No fails on dips.

- Compare to Nov 13th (6sets)

 

Conditioning

12 minute AMRAP of:

25 x American Swing

10 x Barbell Step Up (back rack, 5 each leg, alternating) @ 45/51cm box.

5 x Ring Muscle Up

-Maintain steady pace for all 12mins, not a sprint then die pace.

-Compare to Jan 9th

 

Seminar!

Mikko Salo is coming to CFCH, details and sign up here!

Open Gym 1600-2030

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

Dart

Strength

E2mom x 10min (5 rounds)

Overhead Squat x 4-5 reps @ 31X1 tempo.

- Build weight each set.

Gymnastics

Week 5 of Kipping Pull-Up (Chest to Bar if possible) progression. 10 mins to complete the work.

5 x 5 Program:  4 x 2 reps

5 x 10 Program: 4 x 4 reps

5 x 15 Program: 4 x 6 reps

5 x 20 Program: 4 x 8 reps

Assistance:

Strict Chin-Up, 1 set max minus 1 or 2 reps.

- Arch-Hollow Med Ball Throw

Conditioning

4 rounds for total time of:

25 x Wall Ball @ 10kg/6kg

10 x Power Snatch @ 52.5kg/35kg

Rest 1:00 between rounds.

- Compare Jan 23rd

- 16min Cap.

 

Seminar!

Mikko Salo is coming to CFCH, details and sign up here!

Weightlifting

6 rounds:

4 x Clean and Jerk

- Touch and go reps.

- Rest 2mins between sets.

- Add weight each round.

- Power Clean or Full Clean fine.

- Push Jerk or Split Jerk fine.

- Compare to Nov 6th (5 reps)

 

Benchmark

‘Annie’

50 – 40 – 30 – 20 – 10 reps of

Double Under

Sit-Up

Compare May 25th 2013

Seminar!

Mikko Salo is coming to CFCH, details and sign up here!

Last Yoga for the year!

1630-1800 Special time!

Drop in for 15€: A drop-in booking option for Yoga now exists. Members and non-members can now choose the individual classes they wish to attend.

To book the class simply click on the class in the calendar and register for a drop-in.

Questions or issues contact Ben.

Thanks!

Satu Torri,  Yoga @ CrossFit Central Helsinki

Satu Torri, Yoga @ CrossFit Central Helsinki

Open Gym 1000-1300

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Friday 21st November

Posted: November 20, 2014 in WOD

*Deload week*

Practice

American Swing x 6-8

- Build to a heavy weight and do 2-4 sets with that weight.

Compare Sept 29th.

Gymnastics

Week 4 of 7

Kipping Toes to Bar progression.

5 x 5 Program: 5 x 2 reps

5 x 10 Program: 5 x 4 reps

5 x 15 Program: 5 x 6 reps

5 x 20 Program: 5 x 8 reps

Assistance work

- V-Up @ 3113 tempo

- Farmer Carry  x 40m

Trunk

Side Plank. 4 x 30 seconds, each side.

Sorenson Hold. 4 x 30 seconds, use box, partner holds legs.

Leg Lower. Goal as low as possible without back lifting.

Tabata Sit-Up. Goal and max reps 12 per 20 seconds. 8 rounds, 96 total reps. Feet anchored.

Compare to Oct 20th.

Elämyslahjat.fi

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