EXTRA WOD FRIDAY 15.11.2019
Every 4 min
D ball carry 50/35 max meters
Max Ground to overhead Beer barrel big/small
Sled push 80/60 kilo Max meters
Ski Erg for Cal
Hang parcours Max objects
Row Max Cal
U1 Lite:
Monday 11.11.2019
Focus:
Front Squat Technique and Mobility
3 x 10 Front Squat ( light weights )
3 x 20 One Arm banded rows
WOD: 15 min AMRAP
5 Front Squats
5 Burpees over the bar
7 Front Squats
7 Burpees over the bar
9 Front Squats
9 Burpees over the bar
etc.
RX= 32/22 kg
Tuesday 12.11.2019
Focus:
DB Thrusters Practice
Double Unders practice
3 x 12 Strict Shoulder Press
3 x 8 Front Squat
WOD: ” Crossfit Open 20.2 ”
18 min AMRAP:
4 DB Thrusters 15/10 kg per arm
6 V-Ups
24 Single Unders
Wednesday 13.11.2019
Focus:
General Warm Up
3 x 10 per arm KB Bent Over Row
3 x 10 per arm KB Shoulder Press
WOD:
8 min EMOM:
Min 1: 10 Ring Rows
Min 2: 10 Goblet Squats 20/16
2 min REST
8 min EMOM:
Min 1: 10 Burpees
Min 2: 20 KB Swings 20/16kg
Thursday 14.11.2019
Focus:
DB Snatch Practice
3 x 40 OH KB Carry
3 x 10 Bent Over Rows per arm
WOD:
Complete 3 ROUNDS of
10 Alternating DB Snatches 17.5/12.5kg
10 Burpees over the Dumbbel
REST 3 MIN and REPEAT
Finisher: TABATA SIT UPS
Saturday 16.11.2019
Focus:
General Warm Up
Deadlift Warm Up
PARNTER WOD:
10min AMRAP
8+8 Deadlifts
10+10 Push Ups
12+12 Ring Rows
REST 5 MIN
8min AMRAP
40m Farmers Carry 24/16kg per hand
Buddy holds plank position
U1 Endurance Indoor:
Monday 11.11.2019
PARTNER WOD:
FOR TIME:
BUY IN:
1000m ROW
INTO
5 ROUNDS:
20 kcal Bike
20 Box Jumps Over
20 Burpees
BUY OUT:
1000m ROW
Wednesday 13.11.2019
PARTNER WOD:
8 sets every 4 min:
– 45 sec. max KCAL BIKE / ROW
– 10 Synchronized Air Squats
– 10 Synchronized Burpees
TIME LEFT = REST
Score = Total kcal BIKE + ROW
U1 Strength
Saturday 16.11.2019
1) Find max weight 10m sled push* (heaviest you can push without stopping, even if you’re
super slow)
2) 5 x 20m sled push @ 70% of max
3) 5 x 6 Atlas stone to shoulder @ AHAP
Superset 2 & 3
*Nike MetCons and Reebok Nanos are really slippery on the track. Bring a spare set of running shoes with soft, grippy soles if you have them.
