Programming Hall 4 Week 2

  • Jan 06, 2019
  • CrossFit U1

U1 Lite:

Tuesday 8.1. 2019
MedBall Clean
KB Swing
3 x 1min plank

5 Rounds for time:
15 Medbal Clean 9/6kg
15 KB Swing RUSSIAN 20/16kg

Wednesday 9.1.2019
Hip Moblity
CORE work
3 x 40m sled push AHAP ( as heavy as possible )

EMOM 15min
Min 1: 16 Walking lunges
Min 2: 12 Ring Rows
Min 3: 10 kcal BIKE

Thursday 10.1.2019
Squat Mobility
3 x 15 Bicpes Curls

AFAP (As Fast As Possible)
3 rounds for time:
500m Row
15 Goblet Squats 20/16kg
15 Strict Sit Ups

Saturday 12.1.2019
Box Jump
Air Squat
Shoulder Press
Push Press

AMRAP 16 min:
20 Air Squats
10 Push Presses 22/12kg
5 Box Jumps


U1 Strongman:


Event 1:

2 Attempts at max distance:

Slamball carry

In 60sec, carry a slamball as many times as possible up and down the track. Rx = 70/50kg.

Event 2:

Fat bar Zercher carry


Load up 1.25 x bodyweight on a fat bar, then carry it up and down the track until failure or until they have done 100m. Zercher hold only.



Monday 7.1.2019


Hanging/monkey skills (After the inverted wall to Monkeyladder)

Wod: 20 Min Amrap

1x Hanging parkour

20m Burpee broadjumps-20m Bear crawls-20m Burpee Broad jumps ( 60 meter total)

20/15 Assaultbike

Time left over do some relaxation/stretching (underarms/legs etc)


U1 Endurance Indoor:

Wednesday 9.01.2019

5 Rounds:
30 Wallballs 9/6kg
20 Push Ups
10 D-Bal Over Shoulder Clean 50/35kg
Time Cap 40min.
Time left – max kcal ROW / BIKE