ENDURANCE-Hall 4
5.12 | Compare to 30th May 2022 |
RE-TEST | Crossfit U1 Triple 3 |
WEEK | FOR TIME: |
1 | RX |
3 km Row | |
300 Double Unders | |
3km RUN | |
SC | |
2 km Row | |
200 Double Unders | |
2.1 km RUN | |
7.12 | Compare to 1st June 2022 |
RE-TEST | FOR TIME: |
WEEK | – 300 m Row |
1 | – 50 DU / 100 SU |
– 15 Goblet Squats @ 12/8kg | |
– 300 m Row | |
– 50 DU / 100 SU | |
– 14 Goblet Squats @ 12/8kg | |
– 300 m Row | |
– 50 DU / 100 SU | |
– 13 Goblet Squats @ 12/8kg | |
… | |
… | |
… | |
– 300 m Row | |
– 50 DU / 100 SU | |
– 1 Goblet Squats @ 12/8kg |
U1 LITE-Hall 4
6.12 | WOD: Compare to 31st May 2022 |
RE- TEST | A) Establish max broad jump and max vertical jump. |
WEEK 1 | CAP: 18 |
B) WOD: 10 min AMRAP | |
Buy in: | |
3 ROUNDS: | |
– 100 Double Unders / 200 Single Unders | |
– 25 USA KB Swings @24/16 kg | |
REMAINING TIME MAX BURPEES OVER THE KB | |
SCORE = BURPEES | |
8.12 | WOD: Compare to 2nd June 2022 |
RE- TEST | A) Establish 1RM FRONT SQUAT |
WEEK 1 | CAP: 18 |
B) WOD: FOR TIME | |
– 50 Air Squats | |
– 30 Push Ups | |
– 10 Sandbag over the should clean @68/45 kg | |
CAP: 6 | |
9.12 | WOD: Compare to 3rd June 2022 |
RE- TEST | WOD: 20 min AMRAP |
WEEK 1 | – 20/15 cal Row |
– 15 Box Jumps Over @24/20″ | |
– 9 Devil Press @2×15/10kg | |
10.12 | WOD: |
RE- TEST | A) Build up to 3RM Deadlift |
WEEK 1 | CAP: 20 |
B) WOD: ”GRACE” Compare to 4th June 2022 | |
30 Power Cleans and Jerk @61/43 kg | |
CAP: 6 |
U1 FUNDAMENTALS-Back Hall 4
Fundamental #7 Burpee & Double unders |
Fundamental #8 Thruster |
U1 Fit Mom-Back Hall 4
5-12-2022 |
9-12-2022 |
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