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Programming Hall 4 Week 24

  • jun 13, 2021
  • superadmin

U1 Lite

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