CrossFit Harjun viikon 21 treenit

Treenit Jyväskylän Seppälässä osoitteessa Ahjokatu 12. Lauantain WOD treenikontilla osoitteessa Yliopistonkatu 1.

Maanantai 23.5.

HSPU Progression

A) Choose one of the 3 options and perform max reps test

1. Push up

2. Pike Push Up

3. Box Push up (knees)

4. Box push up straight legs

5. Strict HSPU with Abmat

B) EMOM x 8 min 50% of max rep test

90sec Work 90sec Rest x5

1. 12/9 Cal Row Remaining time Power Clean and Push Jerk

2. C&J weight to start at 40% add 5% each round

Tiistai 24.5.

Front Squats

1x5@60% 1x5@65% 1x5@70% 1x5@70%

15min Bodyweight Circuit in pairs (split the reps however you like)

60x walking lunge 60x Push Up 60x Box step up 60x Pull up (strict/kipping/butterfly/Banded/Jumping

Torstai 25.5.

Strength:

Deadlift

3-4 Warm up sets then... E2MOM 4x10 @ 50-55%

Kb Pair Circuit (yg,ig) 13min (1 full round each then change)

1. Single Leg Mave 2+2

2. Single Arm Swing 3+3

3. Single Arm Hang Clean & Press 4+4

4. Goblet Squat x 5

Perjantai 26.5.

Back Squat

1x8@62% 1x8@67% 1x8@71% 1x8@76%

Quality Circuit 20min Keep moving

1. Db Bicep Curl 8-12 reps

2. Db Tricep ext 8-12reps

3. Prisoner Pistol Squat 6+6 reps

4. Plate Pinch Bench press 10-15 reps

5. Plate or Box Jump Over 4 reps

Lauantai 27.5.

Treenikontilla: 40min T:C

For Time

Teams of 3

1 Athlete must run 250m hill route Remaining 2 athletes can work on the reps. (1 run, 1 work, 1 1 rest) -200x KB Swings - 10 x Burpees - 200 x Air Squat - 20 x Burpee - 200 x Walking Lunges - 30 x Burpee -200 x Kb Hang Snatch - 40 x Burpee