Torsdag 16 september

A. Warm-Up (6 minutes)
Every 30s x 12 sets (3 rounds), building in intensity and aggression each round:
1. 20s Deadbug with alternating leg lower to floor
2. 5 Russian KB Swing @24/16kg
3. 5 Squat Jump for max height
4. 5 Hang Muscle clean @30-40% and build

B. Power! (11 minutes)
Every 40s x 16:
1 Hang Squat clean @65%+
+
2 Over-the-box jump @60/50cm
+
3 Russian KB Swing @32/24kg

C. Deadlift (12 minutes)
– 4×8 @ 65-70%
– 1x Max effort @65-70%
*All sets are with a CONTROLLED touch and go, what is controlled? No-one else in the class should be able to hear your plates touch the floor…
* The max effort set is capped at 20 reps

C. MAX EFFORT Intervals (13 minutes) Alternating:
Ci. In a 1:15 window:
220/200m Row
Max Lateral burpee over the rower in the remaining time

2:00 Rest

Cii. In a 1:15 window:
1 Round of Cindy*
Max DB Devil’s Press in remaining time @2 x 22.5/15kg

* Cindy =
5 Pull ups
10 Push Ups
15 Air squats
*We want a Cindy variation that’s going to take no more than 50s, otherwise scale to…
4+8+15 OR 3+6+15

Olypass

A. Footwork drill

B. Tall jerk
5 x 3

C. Power clean & jerk
6 x 1 + 2 w pause in rec. pos.
4 x 1 + 1 w pause in rec. pos.
4 x 1 + 1 (no pause)

Crossfit Karlstad