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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