CrossFit Kehä

Ensi viikolla starttaamme sekä CrossFit-, että Hyrox-tunneilla uudet syklit 💯⁣
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Progressiot lähtee liikkeelle molemmissa perusvoimakaudella ja loppuvuotta kohden siirrymme maksimivoimakaudelle. ⁣
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CrossFit easy - tunneilla jatkamme tuttuun tyyliin ilman kiinteitä voimaprogressioita, ja tavoitteena on opetella jokaisella tunnilla monipuolisesti erilaisia lajissa esiintyviä liikkeitä ja termejä. ⁣
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𝐕𝐈𝐈𝐊𝐊𝐎 𝟑𝟔 𝐓𝐑𝐄𝐄𝐍𝐈𝐓⁣
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𝐂𝐑𝐎𝐒𝐒𝐅𝐈𝐓⁣
ma: bench press + strict pull up + wod for time⁣
ti: front squat + amrap ⁣
ke: conditioning ⁣
to: press complex + amrap + shoulder accessories⁣
pe: intervals⁣
la: opt1. Cooper test / opt2. power sn**ch + tempo back squat + emom ⁣
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𝐂𝐑𝐎𝐒𝐒𝐅𝐈𝐓 𝐄𝐀𝐒𝐘⁣
ma: sn**ch complex + amrap ⁣
ti: front squat + amrap ⁣
to: push jerk + upper body push & pull + core ⁣
la: long emom
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𝐇𝐘𝐑𝐎𝐗⁣
ma: deadlift + strength emomb
ke: conditioning⁣
to: front squat + strength emom ⁣
pe: intervals⁣
la: cooper ⁣
su: engine

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𝐕𝐈𝐈𝐊𝐊𝐎 𝟑𝟓 𝐓𝐑𝐄𝐄𝐍𝐈𝐓⁣
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𝐂𝐑𝐎𝐒𝐒𝐅𝐈𝐓⁣
ma: power & speed + bulgarian split squat + amrap⁣
ti: intervals⁣
ke: conditioning⁣
to: lower body unilateral strength + upper body push & pull + partnerwod ⁣
pe: long emom ⁣
la: Herowod "Murph" ⁣
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𝐂𝐑𝐎𝐒𝐒𝐅𝐈𝐓 𝐄𝐀𝐒𝐘⁣
ma: clean complex + intervals⁣
ti: bench press + amrap⁣
to: squat complex + rowing intervals⁣
la: strict gymnastics + 3 x tabata⁣
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𝐇𝐘𝐑𝐎𝐗⁣
ma: strength ⁣
ke: conditioning ⁣
to: strength⁣
pe: power (intervals) ⁣
su: engine

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𝐕𝐈𝐈𝐊𝐊𝐎 𝟑𝟒 𝐓𝐑𝐄𝐄𝐍𝐈𝐓 ⁣⁣
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𝐂𝐑𝐎𝐒𝐒𝐅𝐈𝐓⁣⁣
ma: power & speed + bulgarian split squat + amrap ⁣⁣
ti: intervals⁣⁣
ke: conditioning⁣⁣
to: lower body unilateral strength + upper body push & pull + partnerwod ⁣⁣
pe: 3 x 10 min emom⁣⁣
la: Murph prep 4/4⁣⁣
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𝐂𝐑𝐎𝐒𝐒𝐅𝐈𝐓 𝐄𝐀𝐒𝐘⁣⁣
ma: sn**ch complex + amrap ⁣⁣
ti: deadlift + amrap ⁣⁣
to: press complex + intervals⁣⁣
la: rope climb + emom ⁣
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𝐇𝐘𝐑𝐎𝐗⁣⁣
ma: strength⁣⁣
ke: conditioning ⁣⁣
to: strength⁣⁣
pe: power (intervals) ⁣⁣
su: engine⁣⁣
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𝐕𝐈𝐈𝐊𝐊𝐎 𝟑𝟑 𝐓𝐑𝐄𝐄𝐍𝐈𝐓 ⁣
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𝐂𝐑𝐎𝐒𝐒𝐅𝐈𝐓⁣
ma: power & speed + bulgarian split squat + amrap ⁣
ti: intervals⁣
ke: conditioning⁣
to: lower body unilateral strength + upper body push & pull + partnerwod ⁣
pe: long emom⁣
la: Murph prep 3/4⁣
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𝐂𝐑𝐎𝐒𝐒𝐅𝐈𝐓 𝐄𝐀𝐒𝐘⁣
ma: back squat + amrap ⁣
ti: push press + amrap ⁣
to: clean complex + intervals⁣
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𝐇𝐘𝐑𝐎𝐗⁣
ma: strength⁣
ke: conditioning ⁣
to: strength⁣
pe: power (intervals) ⁣
su: engine⁣
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𝐋𝐀𝐒𝐓𝐄𝐍 𝐉𝐀 𝐍𝐔𝐎𝐑𝐓𝐄𝐍 𝐊𝐔𝐑𝐒𝐒𝐈𝐓 𝐌𝐘𝐘𝐍𝐍𝐈𝐒𝐒Ä!⁣⁣
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Syksyn lasten ja nuorten kurssit ovat nyt myynnissä!🤸🏻⁣⁣
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Kausi alkaa perjantaina 14.8. ja päättyy 11.12. Treenit pidetään kerran viikossa perjantaisin, jolloin treenejä kauden aikana 17 (ei treenejä vko 42).⁣⁣
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𝐓𝐫𝐞𝐞𝐧𝐢𝐚𝐣𝐚𝐭:⁣⁣
9-12v: 17.30-18.30⁣⁣
13-17v: 16.30-17.30⁣⁣
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Lisätietoihin ja ilmoittautumaan pääset bion linkin kautta tai näppäilemällä selaimeen osoitteen https://crossfitkeha.fi/lapset-ja-nuoret.⁣⁣
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𝐕𝐈𝐈𝐊𝐊𝐎 𝟑𝟐 𝐓𝐑𝐄𝐄𝐍𝐈𝐓⁣
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𝐂𝐑𝐎𝐒𝐒𝐅𝐈𝐓⁣
ma: power & speed + bulgarian split squat + amrap ⁣
ti: intervals⁣
ke: conditioning ⁣
to: lower body unilateral strength + upper body push & pull + partnerwod⁣
pe: long emom ⁣
la: Murph prep 2/4 ⁣
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𝐂𝐑𝐎𝐒𝐒𝐅𝐈𝐓 𝐄𝐀𝐒𝐘⁣
ma: power sn**ch + amrap ⁣
ti: front squat + emom⁣
to: shoulder press + amrap ⁣
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𝐇𝐘𝐑𝐎𝐗⁣
ma: strength⁣
ke: conditioning⁣
to: strength⁣
pe: power (intervals) ⁣
su: engine (intervals)⁣
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𝐕𝐈𝐈𝐊𝐊𝐎 𝟑𝟏 𝐓𝐑𝐄𝐄𝐍𝐈𝐓⁣
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𝐂𝐑𝐎𝐒𝐒𝐅𝐈𝐓⁣
ma: power & speed + deficit lunges + amrap ⁣
ti: intervals⁣
ke: conditioning ⁣
to: kickstand deadlift + upper body push & pull + partnerwod ⁣
pe: long emom ⁣
la: Murph prep 1/4 ⁣
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𝐂𝐑𝐎𝐒𝐒𝐅𝐈𝐓 𝐄𝐀𝐒𝐘⁣
ma: clean & jerk complex + amrap ⁣
ti: bench press + emom ⁣
to: reverse lunges + benchmark "Annie" ⁣
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𝐇𝐘𝐑𝐎𝐗⁣
ma: strength⁣
ke: conditioning ⁣
to: strength ⁣
pe: intervals⁣
su: engine⁣
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𝐕𝐈𝐈𝐊𝐊𝐎 𝟑𝟎 𝐓𝐑𝐄𝐄𝐍𝐈𝐓⁣
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𝐂𝐑𝐎𝐒𝐒𝐅𝐈𝐓⁣
ma: power & speed + lunges + amrap ⁣
ti: intervals⁣
ke: conditioning⁣
to: kickstand deadlift + upper body push & pull + intervals⁣
pe: long emom ⁣
la: Herowod "Badger" ⁣
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𝐂𝐑𝐎𝐒𝐒𝐅𝐈𝐓 𝐄𝐀𝐒𝐘⁣
ma: deadlift + amrap ⁣
ti: split jerk + strict gymnastics + amrap ⁣
to: sn**ch complex + 2 x amrap ⁣
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𝐇𝐘𝐑𝐎𝐗 ⁣
ma: strength⁣
ke: conditioning ⁣
to: strength⁣
pe: power (intervals)⁣
su: engine (2 x amrap)⁣
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𝐕𝐈𝐈𝐊𝐎𝐍 𝟐𝟗 𝐓𝐑𝐄𝐄𝐍𝐈𝐓⁣
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𝐂𝐑𝐎𝐒𝐒𝐅𝐈𝐓⁣
ma: power & speed + reverse lunges + amrap⁣
ti: intervals⁣
ke: conditioning⁣
to: kickstand deadlift + upper body push & pull + intervals⁣
pe: long emom⁣
la: herowod "Bradshaw" ⁣
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𝐂𝐑𝐎𝐒𝐒𝐅𝐈𝐓 𝐄𝐀𝐒𝐘⁣
ma: push jerk + emom ⁣
ti: back squat + amrap ⁣
to: clean complex + amrap ⁣
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𝐇𝐘𝐑𝐎𝐗 ⁣
ma: strength⁣
ke: conditioning ⁣
to: strength⁣
pe: power (intervals) ⁣
su: engine (amraps)⁣
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𝐕𝐈𝐈𝐊𝐊𝐎 𝟐𝟖 𝐓𝐑𝐄𝐄𝐍𝐈𝐓⁣
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𝐂𝐑𝐎𝐒𝐒𝐅𝐈𝐓⁣
ma: power & speed + reverse lunges + amrap⁣
ti: intervals⁣
ke: conditioning⁣
to: split stance deadlift + upper body push & pull + intervals⁣
pe: long emom ⁣
la: wod for time⁣
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𝐂𝐑𝐎𝐒𝐒𝐅𝐈𝐓 𝐄𝐀𝐒𝐘⁣
ma: lunges + emom ⁣
ti: push & pull + amrap⁣
ti: sn**ch complex + partnerwod⁣
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𝐇𝐘𝐑𝐎𝐗⁣
ma: strength⁣
ke: conditioning⁣
to: strength⁣
pe: power (intervals) ⁣
su: engine ⁣
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