CrossFit Teens Competitive 20.8.2020

CrossFit Tuusula – CrossFit Teens Competitive

Warm-up

10 min ”AMRAP”

3 aurinkocobra

5 rapukiikku

10 lapapunnerrus

10 lapaveto

10 + 10 lonkka pyöritys askelkyykky asennossa

Metcon (Time)

5 rounds

6-12 butterfly pullups / C2B

9-12 cal row
Säädä vauhtia päivän kunnon mukaan. soudussa 70 % on hyvä. Panosta hyviin leuanvetoihin tai chest to bareihin.

Gymnastics

A: 10 min EMOM ring MU + DU (5 x 1-3, 5 x 30-50)

Odd min: 1-3 ring MU

Even min 30-50 DU
Work on chaining the MUs and record the numbers.

This is option A. If you dont have strength for MU, work on B!

If you have the strength but no skill, work on C!

B: 10 min EMOM Ring row + hold (5 x 10 + 5 x 15 sec + 15 sec)

Odd min: 10 ring rows feet elevated

Even min: 15 sec ring support top + 15 sec ring support bottom
Work on option B if you don’t have sufficient strength for MU.

Record the ring rows.

C: 10 min EMOM ring kip + hollow to turn over (5 x 5-10, 5 x 5)

Odd min: 5 -10 ring kip

Even min: 5 hollow to turn over
Record the ring kips

Metcon

Peruskunto B (No Measure)

5 rounds

21 cal airbike Pk vauhtia

18 thrusteria tangolla, rauhallinen tahti

16 boxin yli burpeeta

30 hollow rocks

30 teris rocks