Strength

4 sets of

A1) Front Squat, 4-6 reps, tempo 31X1.

A2) Deficit Pike Push-Up, 4-10 reps.

Rest 60-90 seconds between each movement.

 

Conditioning

4 rounds for total time of:

15 x Burpee (absolutely as fast as possible)

20 x Wall Ball @ 10/6kg

Rest 1:00 after each round.

Compare to Feb 2014

 

Improve your CrossFit

Yoga and Pilates have started!

30€ monthly pass gets you access to 4 classes each month (2 of each).

15€ per class for drop in.

Ask Ben for more details.

PurePharma

We have special packages available for our Purepharma products. Get your Vit D needs organised!

Strength

Deadlift 5 x 5-10

- Touch and go reps.

- Add weight each set.

- Stay below 70% today.

Compare Feb 2013

 

Gymnastics

Week 1 of 7

Kipping Toes to Bar progression.

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 work

V-Up x 3-10

Kip with 3 second pause in the hollow position x 3 – 10

Notes;

- This is an 7 week progression including 1 deload weeks. The first few weeks should be reasonable. Use this to build your technique.

- You will have ten minutes to complete the work each week including warm-up. Sets should be unbroken.

- Assistance work may also be programmed. Do this after your reps are complete if you have time within the 10mins.

 

Conditioning

7 rounds for total reps of:

30 Seconds x Double Under

30 Seconds x Power Snatch @ 45/30kg

Rest 1 minute.

Compare to Feb 2014.

 

Improve your CrossFit

Yoga and Pilates have started!

30€ monthly pass gets you access to 4 classes each month (2 of each).

15€ per class for drop in.

Ask Ben for more details.

 

PurePharma

We have special packages available for our Purepharma products. Get your Vit D needs organised!

Open Gym 1600-2030

Improve your CrossFit

Yoga and Pilates have started!

30€ monthly pass gets you access to 4 classes each month (2 of each).

15€ per class for drop in.

Ask Ben for more details.

PurePharma

We have special packages available for our Purepharma products. Get your Vit D needs organised!

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Weightlifting A

E2MOM 12 mins (6 sets).

3 x High Hang High Pull + 1 x High Hang Snatch.

*Add weight each set if possible.

*More info about the high pull position and bar contact here

Compare to Dec 2013, Nov 2013

Weightlifting B

2 x High Hang Snatch.

Find your best in 8 mins.

Compare to May 16 2013, May 10 2013

Strength

Back Squat

3 sets of 50% of of the 2min AMRAP rep score using 5% more weight. Strict rest of 60secs between sets. Doesn’t have to be unbroken.

E.g. Last week 2min AMRAP score was 24 reps @ 80kg, today do 3 x 12reps @ 84kg with 1 min between sets.

If you missed last week, then do;

2min AMRAP of Back Squat @ 70%. More details here.

 

Improve your CrossFit

Yoga and Pilates have started!

30€ monthly pass gets you access to 4 classes each month (2 of each).

15€ per class for drop in.

Ask Ben for more details.

PurePharma

We have special packages available for our Purepharma products. Get your Vit D needs organised!

Gymnastics

Week 1 of Kipping Pull-Up (Chest to Bar if possible) progression.

5 x 5 Program: 3 x 1 reps

5 x 10 Program: 3 x 2 reps

5 x 15 Program: 3 x 3 reps

5 x 20 Program: 3 x 4 reps

Notes;

- This is an 11 week progression including 2 deload weeks. The first few weeks are quite light. Use this to build your technique. The harder weeks are coming.

- You will have ten minutes to complete the work each week. Sets should be unbroken.

- Some additional assistance work may also be programmed (not today though). Do this after your reps are complete if you have time within the 10mins.

- Questions? Ask Ben

 

Benchmark

‘Fran’

21-15-9 reps of

Thruster @ 42,5kg/30kg

Kipping Pull-up

Compare to Sept 12 2013 or Sept 5 2013, Feb 11 2013.

 

Weightlifting

Clean and Jerk Complex: Power Clean + Clean + Split Jerk.

Complete 5 complexes in 10 mins.

Go heavy, but below maximum.

Compare to June 26th and June 12th

Improve your CrossFit

Yoga and Pilates have started!

30€ monthly pass gets you access to 4 classes each month (2 of each).

15€ per class for drop in.

Ask Ben for more details.

PurePharma

We have special packages available for our Purepharma products. Get your Vit D needs organised!

Fran time!

Yoga 1430-1600

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

Improve your CrossFit

Yoga and Pilates have started!

30€ monthly pass gets you access to 4 classes each month (2 of each).

15€ per class for drop in.

Ask Ben for more details.

PurePharma

We have special packages available for our Purepharma products. Get your Vit D needs organised!

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