Programming Hall 4 Week 5

  • Jan 27, 2019
  • CrossFit U1

U1 Lite:

Wednesday 30.1.2019

Front Squats Technique and Mobility
Kettlebell Swings RUSSIAN / USA
3 x 30 sec plank / side plank ( each side )

AFAP (As Fast As Possible)
Front Squats 32/22kg
Kettlebell Swings

Thursday 31.1.2019

General Warm Up and Mobility

15min EMOM ( Every Minute On Minute )
Min 1: 14 Deadlift 52/32kg
Min 2: 12 Air Squats
Min 3: 10 Push Ups

Saturday 02.2.2019

To Be Announced


U1 Strongman:

Saturday 02.2.2019

Event 1:

2 Attempts at max distance

Sled push


Load up to 2x bodyweight on a sled and push it the maximum distance in 45sec. If they make the full 20m, stop and do a happy dance.

Event 2:

2 Attempts at max reps

Slamball over shoulder cleans

60sec max effort at 70/50kg



Monday: 28.1.2019

Focus: Rope Climbs Schippersslag

Swing over 


Min.1 Max Swing overs 

Min.2 Max Burpees

Min.3 Max Distance D ball chest hold walk 50/35

Min.4 Max Pegboard

U1 Endurance Indoor:

Wednesday 30.01.2019

1,2,3,4,5,6,7,8,9,10 of:
Double DB Hang Power Clean and Jerk ( 22.5/15kg per hand )
* after each set of clean and jerk, perform 1 round of:
– 15 kcal bike / row
– 10 burpees