Workout for Jun 22, 2018

Ilmoittaudu

Manuel

Manuel

5 rounds of:
3 minutes of rope climbs
2 minutes of squats
2 minutes of push-ups
3 minutes to run 400 meters

Wear a weight vest or body armor. After the run, rest for the remainder of the 3 minutes before beginning the next round.

Post reps completed to comments.

Italian Army Capt. Manuel Fiorito, 27, of Verona, Italy, was killed May 5, 2006, when a roadside bomb detonated near his vehicle in Kabul, Afghanistan. Shortly before he died, Fiorito tended to other wounded men and prepared for defense against the enemy attack.

Fiorito served with the Italian 2nd Alpine Regiment and was posthumously awarded the Silver Medal of Military Valor for his bravery.

Fiorito was fond of Cindy, Murph, Mary and Angie, and was a pioneer in bringing CrossFit to the Italian military community. He is survived by many friends and family.


Workout for Jun 20, 2018

Ilmoittaudu

Työntöyhdistelmä

3 x 2 clean + 2 front squat + 2 split jerk, 75 %-85 % of 1 RM

IisiWOD goes for the technique.

5 x 3 raakatempaus + 3 valakyykky + 3 pituushyppyä

5 rounds

3 power snatch, 70 % of 1 RM
3 overhead squats (same weight)
3 long jumps
1 min rest


Workout for Jun 19, 2018

Ilmoittaudu

Assaultbike test

Measure your max watts you can get on assaultbike (the peak)

Mark the result as weight (kg)

Rower / Skierg test

Test your peak watts on skierg / rower

30 min EMOM: Assaultbike + Rower + skills

30 min EMOM

* 1. min. 30 sec assaultbike, 50 % of max watts, 30 sec rest
* 2. min. 11-13 toes to bar, aim to kipping, add 1 rep to the previous week’s workout
* 3. min 30 sec rower/skierg, 50 % of max watts, 30 sec rest
* 4. min 12-20 pistol squats, alternate legs, add 1 rep for each leg to previous week’s workout
* 5. min rest

On Ramp eka & vika

Aikaa vastaan:
300-400m juoksu (pistejuoksu talvella)

15-12-9
kyykky / punnerrus / rengassoutu

300-400m juoksu (pistejuoksu talvella)


Workout for Jun 18, 2018

Ilmoittaudu

Skills (Ring Muscle Up + Bar Mu)5.

The Bar Muscle Up

Activation:
-Lats

Practice:
-Pulling to Hip
-Straight Arm Jump
-Jumping Bar MU
-Kipping Bar Mu w/rubberband
-Kipping Bar Mu

400 m juoksu + 3 kierrosta cindyä

3 rounds for time

400 m run
3 rounds of ”cindy”

Cindy is 5 pull ups, 10 push ups and 15 air squats.

Juoksulenkki

Yhdessä lenkkeilyä.


Workout for Jun 16, 2018

Ilmoittaudu

Skills (HSPU Strict/Kipping) 2.

**-Headstand progressions:**
1) Tripod and knees on elbows
2) Hip extension, straight back, knees off elbows
3) Leg extensions
4) Headstand – pike position -headstand

**-3 x 5 at Technical progression**

**-Kick-up to handstand**

**-3 x 5 Kick up 2 HS + Eccentric phase (4 sec)**

5 kierrosta laatua: 10 pystypunnerrusta, 20 rengassoutua

Five rounds for quality and minimum rest:

10 Presses (50% of 1RM Press), try to do the set unbroken
20 Ring rows


Workout for Jun 12, 2018

Ilmoittaudu

Skills (Ring Muscle Up + Bar MU) 4.

*The Ring Muscle Up*

**Practice:**
-Low ring transitions
-Pulling to Hip
-Pressing to Pull
-Jumping Ring MU
-Kipping Ring MU

**EMOM 8**
6 Strict Ring Dip


Workout for Jun 11, 2018

Ilmoittaudu

3 x 3 takakyykky

Back squat, 3 x 3, AHAP

Glutes and abs on fire

3 rounds for quality

Banded walk around the gym*
30 sec banded hollow hold (L)
20 m weighted KB lunge (2×24/32kg)
30 sec banded hollow hold (R)
30 KB swing (24/32 kg)
30 sec L-sit hold

Did you find your buttocks ? 😀

*Tie a knot on a red, thin rubber band, to make a loop of a diameter 25-30cm. Tie the loop around the legs. Walk the long sides of the gym side ways, first left side leading, then the right side. Walk the short sides frontwards and backwards, adducting the leg at each step.

Juoksulenkki

Yhdessä lenkkeilyä.


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