Snatch Warm-Up

From High Hang Start: Snatch PullSnatch High PullMuscle Snatch

1/4 Overhead Squat

Power Snatch (from high hang start)

Power Snatch (from above knee)

Power Snatch (below knee)

Power Snatch (floor)

Overhead Squat

Snatch

Olympic Lifting

2 x Snatch Deadlift

+

2 x Snatch

+

2 x Snatch Balance

-Light to moderate weights.

-Technique consistency and position focus.

Conditioning

Kettlebell Complex

Goal is 4 working sets.

On one arm;

1 x Clean

+

3 x Squat

+

4 x Push Press

+

5 x Thruster

 

– Switch arms without dropping the KB and repeat. That is one set.

– Rest around 1 min after set.

– Increase weight each round if possible.

Postural

Seated Shoulder External Rotation with plate or dumbbell.

5 x 8-15 reps. @ 3010 tempo.

– Goal is to use 10% of your max bench press.

Warm-Up

Arm Circles Backwards

Scapula Pulls Plus

Pike To Arch

+ additional work.

Strength

3,2,1, then, 4, 3, 2

Strict Weighted Chest-To-Bar Chin-Up

 

– Between sets of chin-ups do 2-4 Pike Push-Ups or HSPU. This should be easy, not tough.

– Compare to here or here.

– Aim to use the same weights 4,3,2 as you did in the 3,2,1.

– Rest 2-4 mins between sets.

– Scale is regular (weighted if possible) chin-up or weighted 15 second negatives, same reps as above.

Conditioning

4 rounds, going every 3 minutes. 85% effort.

150m x Run

10 x DB Hang Power Clean

150m x Run

Trunk (optional)

Exercise 4:  Straddle Hollow Body Rocks 5 x 30  reps

– All details here.

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.

Sunday 19th April

Posted: April 18, 2015 in WOD
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Gym closed.

Back on Monday!

Saturday 18th April

Posted: April 17, 2015 in WOD
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Open Gym 1000-1300

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

Maybe you want to get on the Top 10 Leaderboards?

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.

Friday 17th April

Posted: April 16, 2015 in WOD
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Warm-Up

Side to Side Squat

Hollow Walk Out

Star Jumps

+ additional sweat work.

 

Technique

Bulgarian Split Squat introduction.

10mins practicing. No weights. Max 8 reps per set.

 

Conditioning

3-5 rounds, not for time:

16-20 x DB Walking Lunges

20 x Russian Swing ‘hard style’.

Rest 3mins between rounds.

– Lunges heavy, and quality focus.

– Swings moderate load, and aggressiveness focus.

 

Handstand (optional)

5 rounds;

Nose and Toes Handstand Hold x 50s

 

Cool Down

Middle Split  3 x 1min

Inside Squat 3 x 5 reps

Lying Shoulder Flexion 3 x 5 reps @ 2-10kg

Shoulder Bridge 3 x 10 reps

Massage

TFL smash. Repeat until improvement.

Triceps barbell massage. Repeat until improvement.

 

Thursday 16th April

Posted: April 15, 2015 in WOD
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500 Club WODs

You choose today from Kalle’s or Han’s 500 WOD. Next Thursday you can do the other one.

____

‘Vo2 Hans’

5000m Row

50 x Burpee

5 x Stairs (or 2km run)

‘VO2 Hans’ commemorates Hans S achieving 500 workouts at CrossFit Central Helsinki.

____

Or

____

‘Captain Awesome’

10 x HSPU
20 x Ring dip
30 x Sit-up (anchored)
40 x Push-up
50 x Pull-up
40 x Push-up
30 x Sit-up (anchored)
20 x Ring dip
10 x HSPU

All strict, and pull-ups with overhand grip.

‘Captain Awesome’ commemorates Kalle N achieving 500 workouts at CrossFit Central Helsinki.

____

Kalle N - 500 workouts, Apr 2015

Kalle N – 500 workouts, Apr 2015

Wednesday 15th April

Posted: April 14, 2015 in WOD
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Open Gym 1600-2015

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

Maybe you want to get on the Top 10 Leaderboards?

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.

Hans S - 500 workouts, Apr 2015

Hans S – 500 workouts, Apr 2015