*Deload Week – Recover and practice new skills*

Technique

Push Jerk. Foot work, mobility and touch and go at the shoulder.

Power Clean. Foot work, receiving the bar (scarecrow clean) and hip extension.

Optional

4 rounds;

5-10 x Bench Dip (slow tempo, hold 3 seconds at top).

5-10 x Curl

Improve your CrossFit

- Yoga and Pilates are starting next month. 30€ gets you access to 4 classes each month (2 of each). Yoga for mobility, balance, co-ordination and wellbeing, Pilates for core strength, mobility and positional strength. Ask Ben.

- Weightlifting training course with Katariina Vestman starts September 13th. 6 sessions, 1000-1215 each Saturday. Snatch and Clean and Jerk. Small group 4-6 people. This is your chance to invest the time and energy to make the Olympic lifts smooth and confident, while also working towards some new PRs. 300€. Speak to Ben.

Open Gym 1600-2030

Improve your CrossFit

- Yoga and Pilates are starting next month. 30€ gets you access to 4 classes each month (2 of each). Yoga for mobility, balance, co-ordination and wellbeing, Pilates for core strength, mobility and positional strength. Ask Ben.

- Weightlifting training course with Katariina Vestman starts September 13th. 6 sessions, 1000-1215 each Saturday. Snatch and Clean and Jerk. Small group 4-6 people. This is your chance to invest the time and energy to make the Olympic lifts smooth and confident, while also working towards some new PRs. 300€. Speak to Ben.

*Deload Week – Recover and practice new skills*

Technique

Tempo Squats @ 33X1. Bar only.

Back Squat 3 x 5

Front Squat 3 x 5

Overhead Squat 3 x 5

Conditioning

50,40,30,20,10 of

Double Under (reps)

Front Plank (seconds)

Optional

3 rounds

Good Morning x 10 (light weight, slow tempo)

Side Plank x 20 seconds each.

Improve your CrossFit

- Yoga and Pilates are starting next month. 30€ gets you access to 4 classes each month (2 of each). Yoga for mobility, balance, co-ordination and wellbeing, Pilates for core strength, mobility and positional strength. Ask Ben.

- Weightlifting training course with Katariina Vestman starts September 13th. 6 sessions, 1000-1215 each Saturday. Snatch and Clean and Jerk. Small group 4-6 people. This is your chance to invest the time and energy to make the Olympic lifts smooth and confident, while also working towards some new PRs. 300€. Speak to Ben.

*Deload Week – Recover and practice new skills *

Gymnastics

HSPU / Handstand walk test.

60s x Tripod hold.

60s x Headstand hold.

60s x Forearm Headstand hold.

30s x Nose and Toes hold.

30 x Wall Run (hands stay within 30cm of wall).

60s x Nose and Toes hold.

60 x Wall Run (hands stay within 30cm of wall).

*To pass the test you must complete all the above exercises in order within 30mins. The wall is not allowed to be used in the first 3 movements.

*You must pass this test before using HS walk or Kipping HSPU.

* Compare to May 27th.

Optional Strength

4 rounds of 10-15 reps each:

Bent-Over Row (you choose KB or DB or Barbell)

Overhead Press (you choose KB or DB or Barbell)

Improve your CrossFit

- Yoga and Pilates are starting next month. 30€ gets you access to 4 classes each month (2 of each). Yoga for mobility, balance, co-ordination and wellbeing, Pilates for core strength, mobility and positional strength. Ask Ben.

- Weightlifting training course with Katariina Vestman starts September 13th. 6 sessions, 1000-1215 each Saturday. Snatch and Clean and Jerk. Small group 4-6 people. This is your chance to invest the time and energy to make the Olympic lifts smooth and confident, while also working towards some new PRs. 300€. Speak to Ben.

Guests Daniel and Serene from Singapore.

Guests Daniel and Serene from Singapore.

 

Sunday 24 August

Posted: August 23, 2014 in WOD
Tags: , ,

Rest day! 

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Open Gym

1000-1300

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Strength

Sumo Deadlift 4-6 x 2 @ 80% of conventional DL 1RM.

*Full reset between each rep.

*120+ seconds rest between sets.

Conditioning

16 x On The Minute:

1st Minute: 10-15 x Box Jump @ 51/61cm (step down)

2nd Minute: 1-6 x Strict HSPU (add deficit if needed)

3rd Minute: 4-10 x Front Squat @ 60-70% (use same weight as last week)

4th Minute: 1-15 x Strict Ring Pull-up

Repeat for 4 rounds (16mins).

Optional 

Tabata Farmer Carry. One arm, swap each round. Go heavy.

CrossFit Central Helsinki's Karjalan Kovin competitors!

CrossFit Central Helsinki’s Karjalan Kovin competitors!