U1 Lite:
Monday 15.7.2019
Focus:
General Warm Up and Mobility
Rowing Technique
3 x 12 Barbell Bicpes Curls
3 x 10 Push Ups
20min EMOM:
min 1: 30 sec max Burpees
min 2: 45 sec max kcal ROW
min 3: 30 sec max Air Squats
min 4: 45 sec max kcal BIKE
Wednesday 17.7.2019
Focus:
Deadlift Practice
Deadlift 5 x 5
3 x 20 Hollow Rock
WOD: FOR TIME
40 Sit Ups
30 Push Ups
400m RUN
30 Sit Ups
20 Push Ups
200m RUN
20 Sit Ups
10 Push Ups
100m RUN
Thursday 18.7.2019
Focus:
Lower body mobility
Hang DB Power Clean and Press
3 x 12 per leg wide stand split squat
WOD: 5 ROUNDS
20 walking lunges
10 Double DB Hang Power Cleans and Press 15/10 kg per hand
8/5 kcal BIKE
Saturday 20.7.2019
Focus:
Front Squat Technique
Rowing technique
3 x 20 calf raises per leg
Partner WOD:
22 min AMRAP
14 Push Ups
20 kcal ROW
14 Front Squats 32/22 kg
200m RUN
U1 Strongman:
Saturday 20.7.2019
Strength:
Fat bar deadlift
6 x 6 @ RPE 8
Event:
Yoke carry
Max distance in 60sec @ 2.5 x bodyweight
U1 Endurance Indoor:
Monday 15.7.2019
In 5 min window perform:
– 400m run
– 20 sit ups
– 15 DB/KB Thrusters
In remaining time max reps burpees
REST 2 min
REPEAT 5 TIMES
SCORE = total amount of burpees performed
Wednesday 17.7.2019
Crossfit U1 Triple 3
FOR TIME:
RX:
100 Burpees
200 Double Unders
3km RUN
SC:
75 Burpees
125 Double Unders
2.1 km RUN
