Mar 242015
 

Neljännen Open-lajin Viikon Taistelijaksi on valittu henkilö, joka taisteli itselleen hienon tuloksen riven ollessa lähellä omia pr-painoja.

Onnittelut Riku Koskinen Crossfit10K! Palkinnon voit noutaa valmentajaltasi.

 Posted by at 20:53
Mar 202015
 

Skill: Hollow body

Progressions

  1. Hollow body

  2. Hollow body rock

Use the 60 seconds table:

  • 3 x 10 s
  • 5 x 10 s
  • 3 x 25 s
  • 4 x 25 s
  • 4 x 35 s
  • 5 x 35 s
  • 4 x 45 s
  • 4 x 60 s
  • 5 x 60 s

Open 15.4

Complete as many reps as possible in 8 minutes of:

  • 3 handstand push-ups
  • 3 cleans
  • 6 handstand push-ups
  • 3 cleans
  • 9 handstand push-ups
  • 3 cleans
  • 12 handstand push-ups
  • 6 cleans
  • 15 handstand push-ups
  • 6 cleans
  • 18 handstand push-ups
  • 6 cleans
  • 21 handstand push-ups
  • 9 cleans

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.

 Posted by at 19:10