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Programming Week 1-2023-Hall 4

  • dec 31, 2022
  • CrossFit U1

ENDURANCE-Hall 4

2.01 Endurance
WOD: PARTNER WOD
33 min AMRAP
– 30 Wall Balls @6/4kg
– 40 DB Snatches @15/10kg
– 50 Push Ups
– 100 m Shuttle Run
4.01 Endurance
FOR TIME:
Cal Bike:
80-70-60-50-40-30-20-10
Double Unders
160-140-120-100-80-60-40-20

U1 LITE-Hall 4

3.01 CrossFit Lite
A) 4 Supersets:
– 10+10 Bulgarian Split Squats @ Build Up
– 60 m Sandbag Bearhug Carry @ Same Weight
B) WOD: 15 min AMR(reps)AP
– 15 Wall Balls @6/4 kg
– 15/10 cal Echo Bike
5.01 CrossFit Lite
A) 4 Supersets:
– 10+10 Half Kneeling DB Shoulder Press @Build Up
– 3 Wall Walk with 5 sec pause at the top position
B) 15 min EMOM:
Min 1: 10 Pull Ups
Min 2: 10 (HandStand) Push Ups
Min 3: 15 Russian KB Swings @20/12kg

U1 FUNDAMENTALS-Back Hall 4

02-01-2023 Fundamental #1 Air squats & Single unders

U1 Fit Mom-Back Hall 4

02-01-2023 & 06-01-2023

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