Programming Hall 4 Week 16

  • apr 14, 2019
  • CrossFit U1

U1 Lite:

Wednesday 17.4.2019

KB Swings Practice
3 x 15 Hollow Rocks
3 x 15 Air Squats
3 x 15 Barbell BOR

Min 1: KB Swings
Min 2: Air Squats
Min 3: Sit Ups
Min 4: Kcal Row
Min 5: Push Ups
Min 6: REST
* Score – total reps

Thursday 18.4.2019

Shoulder Warm UP:
3 x 10 IYT
3 x 10 KB Bottom Up Press
DB Snatch Technique

WOD: 15 min AMRAP ( As many Rounds As Possible)
– 14 Alternating DB Snatches
– 14 Alternating DB Back Lunges

Saturday 20.4.2019

General Mobility
Row Technique
2 x 20m duck walk
2 x 20m bear crawl

Partner WOD:
Complete for time:
200 Air Squats
150 Kcal ROW
100 Push Ups

U1 Strongman:

Saturday 20.4.2019

Event 1:

2 Attempts at fastest time:

Yoke carry


Load a yoke to 2 x BW and carry 40m in fastest time. Cap is 2min. Drop and reset at 20m mark. Don’t attempt to turn with the yoke on your back.

Event 2:

2 Attempts at fastest time

20m Sled drag


Facing away from sled, straps over shoulders. Rx  = 3 x BW. Have a buddy walk next to the sled and prevent the plate stack from falling over.


Monday 15.4.2019

General warm-up
Skill practice: Ring transfers/pegboard/monkey bars

A) In teams of 3
Yoke walk (1,5x aver. BW) (AFAP)

B) AMRAP 15 min
Vertical net + cargo net
Ring transfers/pegboard
20m broad jump

U1 Endurance Indoor:

Wednesday 17.4.2019

4 Rounds for time:
700m RUN
20 KB Russian Swings 20/16kg
50 Double Unders
20 Push Ups