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Programming Hall 4 Week 29

  • jul 14, 2019
  • superadmin

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