CrossFit Espoo VS CrossFit 10K VS CrossFit Herttoniemi push up comp. Which gym gets most reps in a week!?
Write down how many push ups you did today. Do them right and with a good technique even tho this is a comp. Scailing is allowed if needed.
How to scale:
at the gym version
3 x 2 muscle snatches + 2 snatch balance
3 x 2 squat snatches + 2 hang squat snatches
3 x 4 overhead walking lunges / reverse lunges + 4 overhead squats
*First complex is strictly for technique and speed. On the second complex you can go heavier. You can drop the bar after first squat snatch and re-grip. Straps are also allowed. Third complex is an accessory set – strength & stability work for back, shoulders and core.
Every 4 minutes x 5
30 sec assault bike / sled push
10 Ground to overhead
*Aim is to go pretty hard here. Bike or sled is not all out – you still have to able to crab the bar straight after the 30sec. Weights for GTOH should be light so you can go 10 unbroken reps every time. Burpees – just keep moving! You should have at least about 2 minutes to rest before going for another round.
1. 8-12 Odd object single arm sots press (R)
2. 20 meter single arm over head carry (R)
3. 8-12 Odd object single arm over head squat (R)
4. 8-12 Odd object single arm sots press (L)
5. 20 meter single arm over head carry (L)
6. 8-12 Odd object single arm over head squat (L)
*Any weight works for this one. Slow and controlled tempo!
Every 4 minutes x 5
30 sec stair/hill run / sprint run
15 squat jumps
*Aim is to go pretty hard here. Feel the burn on those squat jumps after the run and finish up with some nice burpees. You should have at least about 2 minutes to rest before going for another round.
Warm-up 20min: Easy jogging and running drills
Workout 29min: 2*12min/5min rest between.
In the 12min sets, we will do speed plays, alternating:
– One round (400m) easy run
– One round (400m) faster run @your potential Cooper-pace
Cool down: 5-10min.