Treeningukava/ WOD

WOD

For time:
2:00 plank hold
30 box jump-overs (51/61 cm)
100-m DB farmers carry (15/22.5 kg)
2:00 plank hold
20 box jump-overs
100-m DB farmers carry
2:00 plank hold
10 box jump-overs
100-m DB farmers carry
– Use two dumbbells.

WOD

3 rounds:
On a 1:30 clock:
Handstand walk (15.2 m)
Max-reps knees-to-elbows
1:30 rest
On a 1:30 clock:
Handstand walk (15.2 m)
Max-reps walking lunges
1:30 rest

BENCHMARK DAY

CrossFit Total

For load:
1-rep-max back squat
1-rep-max shoulder press
1-rep-max deadlift

WOD

For time:
21 ring dips
42 AbMat sit-ups
50 double-unders
15 ring dips
30 AbMat sit-ups
50 double-unders
9 ring dips
18 AbMat sit-ups
50 double-unders

10.00 CrossFit

11. 30 HYROX

BENCHMARK DAY

DIANE

21-15-9 reps for time:
Deadlifts (70/102 kg)
Handstand push-ups

HEAD UUT AASTAT!

10.00 AASTALÕPU ERI

WOD

4 x AMRAP 4:
3 hang power cleans (45/60 kg)
6 shoulder-to-overheads
9 lateral burpees over the bar
12 pull-ups
– Rest 2:00 between rounds.

WOD

For time:
15-12-9-6-3
Back squats (50/80kg)
5-4-3-2-1
Rope climbs (4.6/4.6 m)
– Use racks for the back squats if you are able.