15.06.2021
Focus:
Knee 2 Elbows
Push Press
WOD: FOR REPS
5 ROUNDS:
– 1 min Push Press @32/22kg
– 1 min Knee 2 Elbows
– 1 min Box Jumps
– 1 min REST
17.06.2021
Focus:
Front Squat and Front rack mobility
WOD: 18 min AMRAP
– 12/8 cal bike
– 12 Front Squats @42/22 kg
– 10 Burpees over the bar
18.06.2021
Focus:
Deadlift
Squat Mobility
A) 5 Supersets:
– 5 Chin Ups (banded)
– 10 Goblet Squats @12/8kg
B) WOD: EVERY 3 min x 6
– 200m Run
– 8 Deadlifts @75% BW
TIME LEFT = REST
19.06.2021
Focus:
General warm up and movement standards.
WOD: PARTNER WOD
I go -> You go. Total of 20 rounds (10 per person)
– 4 Devil Press @2×15/10kg
– 5 Burpees
– 6 Wall Balls @6/4
U1 Endurance
14.06.2021
FOR TIME: PARTNER WOD
– 500/400m Row (each, at the same time)
– 80 KB Swings USA (split) @20/12kg
– 500/400m Row (each, at the same time)
– 80 Burpees (split)
– 500/400m Row (each at the same time)
– 80 Weighted box Step Ups (split) @20/12kg
– 500/400m Row (each at the same time)
– 80 Burpees Box Jumps Over (split)
– 500/400m Row (each at the same time)
– 80 Push Ups (split)
– 500/400m Row (each at the same time)
– 80 Air Squat (split)
16.06.2021
Crossfit U1 Triple 3
FOR TIME:
RX
3 km Row
300 Double Unders
3km RUN
SC
2 km Row
200 Double Unders
2.1 km RUN
