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WOD 25.6

WOD 25.6

WOD
Monday Back squat 10 x 72% 8 x 77% 6 x 82% 4 x 87% 2 x 92% Metcon: 30 UB wall ball 15 UB KB/DB snatch (left) 15 UB KB/DB snatch (right) 400m run 25 UB wall ball 12 UB KB/DB snatch (left) 12 UB KB/DB snatch (right) 20 UB wall ball Tuesday 4 sets of: 20 KBS 24/16 :30s max reps pull ups 1 min rest Or 4 sets of: 30-50 DU :30s max reps HSPU 1 min rest Metcon: 3 rounds for time 21 hang power clean 50/35 15 T2B 9 burpee Wednesday Push press + push jerk complex: 6 x 3+2 (heavier if possible) Metcon: "Iron Couplet" (not for time) 10-1 strict press 40/30 1-10 deadlifts 100/70 Thursday WOD (S): "Fight Gone Bad" 3 rounds for total reps, 1…
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WOD 18.6

WOD 18.6

WOD
Juhannusviikko! Pe-Su salilla ei ohjattua toimintaa (avainkoodilla normaali käyttö juhannuksen aikana). Juhannuksen erikois WOD tunnit torstaina klo 10, 16 ja 17. Monday Back squat 10 x 70% 8 x 75% 6 x 80% 4 x 85% 2 x 90% Metcon: For time 21 burpee over bar 21 hang power clean 50/35 15 burpee over bar 15 hang squat clean 9 burpee over bar 9 thruster Timecap: 9 min Tuesday EMOM 8: 1: 40-60 DU 2: :40s max reps HSPU Or EMOM 8: 1: 20 KBS 24/16 2: :40s max reps pull ups Metcon: within 3 mins 400m run max reps T2B rest 1:00 within 3 mins 400m run max steps walking lunges (24/16kg, one KB in front rack) rest 1:00 within 3 mins 400m run Max reps abmat sit ups…
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WOD 11.6

WOD 11.6

WOD
Monday Back squat 10 x 67% 8 x 72% 6 x 77% 4 x 82% 2 x 87% Metcon: For total reps 1 min max reps DU 2 min max reps wall ball 9/6 3 min max reps KBS 24/16 2 min max reps wall ball 9/6 1 min max reps DU No plan, go all out! Tuesday EMOM 8: 1: 30-50 DU 2: :40s max reps HSPU Or EMOM 8: 1: 15 KBS 24/16 2: :40s max reps pull ups Metcon: On the minute 0-1: :30s hollow rocks 1-2: 20 OH walking lunges 2-3: 12-16 T2B 3-6: 400m run x 3 rounds Wednesday Push press + push jerk complex: 6 x 3+2 (aim for heavier than last week) Metcon: 5 sets / Not for time 10 floor press (athlete…
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WOD 4.6

WOD 4.6

WOD
New cycle starts. This will be 4 weeks with progressive loading in strengths and 1 deload week. Back squat % based work and push press&push jerk complexes. Some olympic lifting complexes on fridays. Monday Back squat 10 x 65% 8 x 70% 6 x 75% 4 x 80% 2 x 85% These % are from your last weeks 1RM not your all time best back squat. Metcon: "Barbell Baby" 20 thrusters 45/30 30 front squats 20 push press 30 back squats Time cap: 12 min Tuesday Focus on either pull up or HSPU for next 2 weeks. After two weeks you can switch or still focus on preferably weaker movement for you. EMOM 8: 1: 15 KBS 24/16 2: :30s max reps pull ups (strict) Or EMOM 8: 1: 30-50…
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WOD 28.5

WOD 28.5

WOD
This week will be test week. Testing 1RM back squat and push press. Summer strength work in these movements will be based on % of your new 1RM. Monday Back squat 1RM Metcon: "KAREN" 150 wall balls for time Tuesday Gymnastics testing: a) strict pull ups ME b) kipping pull ups ME c) strict HSPU ME d) kipping HSPU ME Metcon: "CINDY" AMRAP 20 5 pull ups 10 push ups 15 air squats or "MARY" AMRAP 20 5 HSPU 10 pistols 15 pull ups Wednesday Push press 1RM "Barbell conditioning work" 10-9-8-7-6-5 Front squat 60/40 Floor press 50/35 Olympic: Snatch Thursday WOD (S): 10 rounds for time 200m run 10 air squats 5 burpees 5 min rest For time: x amount of unbroken hang power clean 50/35 x amount of…
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Tietosuojaseloste

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            Tietosuojaseloste / Privacy Policy Nimi: JTA Fitness Oy / CrossFit 40100 Y-tunnus: 25735599 Osoite: Ailakinkatu 5, 40100 Jyväskylä Sähköposti: info@crossfit40100.com Puhelinnumero: 040 834 438 6 Mitä tietoa keräämme? Ilmoittautuessasi kursseillemme keräämme verkkosivujen lomakkeen kautta seuraavat tiedot: nimi, sähköposti, puhelinnumero Mihin käytämme tietoja? Pystyäksemme kirjaamaan ilmoittautumisen ja olemaan tarvittaessa yhteydessä asiakkaaseen mm. aikataulu muutosten, tuntien peruuntumisen tai muun tiedottamisen takia. Aktiivisille jäsenille tiedottamiseen saliin liittyvissä asioissa käytämme wodconnect -järjestelmän asiakasrekisteriä. Tietojen säilytysaika? Henkilötietoja säilytetään niin kauan, kun niitä tarvitaan asiakkaan kanssa tehtävän jäsenyyssopimuksen tai muun valmennukseen liittyvän tai asiakaspalveluun liittyvän toiminnan ylläpitämiseksi. Tiedot keräätän asiakkaalta itseltään (nettisivujen lomakkeen täyttö). Jäsentietojen suojaus? Sähköiset ilmoittautumiset on tietokoneella käyttäjätunnuksin ja salasanoin suojattuna. Yrityksen tietokone on suojattu palomuurilla ja käyttäjätunnuksilla sekä salasanalla. Tiedot ovat vain yrityksen omistajien käytettävissä: Joonas…
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WOD 21.5

WOD 21.5

WOD
DELOAD WEEK  Monday Back squat 5 x 3 @ 50-60% of 3RM Front squat 2 x 10 (light) Metcon: 1000m run/jog 10 T2B 20 back squat 20/15 10 T2B 20 front squat 20/15 10 T2B 20 OHS 20/15 1000m run/jog Tuesday 10-8-6-4-2 Strict pull ups Strict HSPU Not for time. Adjust reps as needed. Metcon: AMRAP 4 2 rounds of 15 hang power clean 40/30 9 pull ups After 2 rounds: ME burpees over bar for remaining time Rest 4:00 AMRAP 4 2 rounds of 15 S2OH 40/30 9 HSPU After 2 rounds: ME burpees over bar for remaining time Deload version: EMOM 12 1: 7-10 hang power clean 40/30 2: 5-10 pull ups 3: 7-10 S2OH 40/30 4: 5-10 HSPU Wednesday Push press 5 x 3 @ 50-60% of…
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WOD 14.5

WOD 14.5

WOD
Monday Back squat 3RM Front squat 2 x 10 Metcon: 3 rounds for time 200m run 21 wall ball 15 KBS 24/16 9 C2B Tuesday a) HSPU 9-7-5 b) Pull ups 9-7-5 Adjust reps suitable for you. Rest 1:00-1:30 between sets Metcon: AMRAP 3 15 burpee box over 15 T2B rest 3:00 AMRAP 3 12 burpee box over 12 T2B rest 3:00 AMRAP 3 9 burpee box over 9 T2B Wednesday Push press 3RM Single arm KB/DB press 3 x 8-10 - Rest 60s Metcon: 15-12-9 Thruster 50/35 3 x DU's Hang squat clean 50/35 Rest 1:30 Olympic: Snatch Thursday WOD (S): Teams of 3 400m slamball run 100 hang power clean 50/35 400m run 80 KBS 32/24 400m run 60 pull ups 400m run 40 S2OH 50/35 400m run…
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WOD 7.4

WOD 7.4

WOD
Monday Back squat 3RM Front squat 2 x 10 Metcon: AMRAP 4 21 wall ball 12 burpee over bar Rest 2:00 AMRAP 4 21 thruster 40/30 12 burpee over bar Tuesday EMOM 9: 1: x amount of strict pull ups 2: x amount of strict HSPU 3: Core movement of your choice** ** hollow rocks x 10, hollow hold x 30s, V-UPS 10-15, planking 30-45s. Metcon: AMRAP 12 10 hang power clean 50/35 7 pull ups 5 pistols / leg Wednesday Push press 3RM Single arm KB/DB press 3 x 6-8 - rest 60s Metcon: 1 round of bear complex 60/40kg 10 T2B 20 KBS 24/16 2 rounds of bear complex 60/40kg 10 T2B 20 KBS 24/16 3 rounds of bear complex 60/40kg 10 T2B 20 KBS 24/16 Olympic: Clean&Jerk…
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WOD 30.4

WOD 30.4

WOD
Monday Vappu WOD: 7:00, 10:00, 15:45, 16:45.   Tuesday - Box closed Open gym with key code 6-22:00. Wednesday Push press 3RM Accessory work: Single arm KB/DB press 3 x 6-8/arm - rest 60s Metcon: 15-12-9 pull ups hang power clean 60/40 Directly into: 15-12-9 T2B front squats 60/40 Time cap: 15 min Thursday WOD (S): EMOM 40 1: max set of unbroken thrusters 35/25 2: 30-40s HS hold against wall 3: 10-20 KB snatches 24/16 4: 30-40s plank 5: rest Friday a) Glute bridge floor press 4 x 10-12 b) Box step ups 4 x 10/10 c) Ring face pulls 3 x 7-10 Metcon: 10 mins of continuous work 50s wall sit 30 double unders 6-10 tempo push ups 10-16 jumping lunges Saturday No coached classes. Kevät juhlat 10:00…
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