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Programming Week 10 – 2024-Hall 6

  • mrt 03, 2024
  • CrossFit U1

WODs – LOCATION-HALL 6

Monday:

ON A 10:00 RUNNING CLOCK…
Practice Ring, Box, or Bench Dips

WORKOUT

AMRAP x 16 MINUTES
25/20 Cal Row
20 Russian KB Swings (53/35)
15/12 Cal Row
10 Ring Dips

(Score is Rounds + Reps)

KG KB: (24/16)

Tuesday:

ON A 12:00 RUNNING CLOCK…
Build to a Moderate-Heavy 3-Rep Overhead Squat*

WORKOUT

10 ROUNDS FOR TIME
3 Overhead Squats (135/95)
6 DB Famers Alt. Box Step-Overs (50/35)|(24/20)
9 Burpees Over Bar

(Score is Time)

KG BB: (60/42.5)
KG DB: (22.5/15)

Wednesday:

ON A 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy Complex…

1 Clean Deadlift*
+
1 Hang Power Clean
+
1 Power Clean

*Start Light-Mod and Build Past Workout Weight.

WORKOUT

EVERY 2:00 x 7 SETS
50 Double Unders
Power Cleans*

-Rest w/ Time Remaining-

KG BB1: (70/47.5)
KG BB2: (85/60)
KG BB3: (93/65)

Thurday:

WORKOUT

AMRAP x 22 MINUTES
30/25 Cal Coach Cardio Choice
30 Sit-Ups
30 Alt. Curtsy Lunges
15/12 Cal Coach Cardio Choice
15 Sit-Ups
5-10 Strict Pull-Ups*

*Option for Banded Strict Pull-Ups.

(Score is Rounds + Reps)

Friday:

Active Recovery

4 Min ON/2 Min Off x 6 Rounds:

  1. Amrap 4
    12/10 cal Echo Bike
    15 Air squats
    10 American KB swing 24/16Rest 2 minutes

    B. Amrap 4
    30m Farmers carry 2x 22.5/15
    5 x 15m shuttle runs
    10 DB box step overs 1x (athlete choice weight)

    Rest 2 Minutes

    A+B = 1 Round (Repeat x3)

Saturday:

PARTNER WORKOUT

IN TEAMS OF TWO…

AMRAP x 20 MINUTES*
6 Muscle-Ups or Burpee Pull-Ups
12 Handstand or Hand Release Push-Ups
18 KB Swings (Athlete Choice)

*P1 works while P2 rests. Split work as needed.
**Based on yesterday’s Open workout, adjust today’s workout as needed.

(Score is Rounds + Reps)

Sunday:

WORKOUT

EMOM x 30 MINUTES
MIN 1 – 15/12 Cal Echo Bike
MIN 2 – :45 No Push-Up Renegade Rows (Athlete Choice)
MIN 3 – :45 Max Reps Tuck-Ups + V-Ups*
MIN 4&5 – Max Cal Bike
MIN 6 – Rest

*1 Rep= 1 Tuck-Up + 1 V-Up.

(Score is Total Cals)

 

WEIGHTLIFTING-LOCATION-BACK HALL 6

05.03.2024 Workout
Workout
E2MIN for 3 sets
3 Pressing snatch balance
Every 2 min for 12 Sets
1+1 (segment snatch + Snatch with pause)
RPE 7-8
In 15 MIN:
4 sets OHS for 4 reps
RPE 6

 

STRENGTH-LOCATION-BACK HALL 6

04.03.2024 WORKOUT
3 SETS
8-12 Deficit Pendlay Rows (Moderate)
-Rest 1:30-
10/10 Single Arm DB Supported Row (Moderate)
-Rest 2:00 b/t Sets-
2.) 3 SETS
8-12 Wide Grip Pull-Up (or Cable Lat Pulldown) (Moderate)
-Rest :45-
12-15 Straight Arm Lat Pushdown (Cable or Band) (Moderate)
-Rest 1:30 b/t Sets-
3.) 2 SETS
6-8 Barbell Curl (Heavy)
-Rest :30-
25 Single DB Curl (Light)
-Rest 1:30 b/t Sets-
06.03.2024 WORKOUT
3 SETS
Max Reps Pull-up
-Rest 1:30-
8-12 Tempo Supinated Grip Inverted Rows (30X0)
-Rest 1:00-
12-16 Alternating Gorilla Rows (Moderate)
-Rest 1:30 b/t Sets-
3 SETS
6-8 Strict Press (Moderate-Heavy)
immediately into:
Max Reps Push Press
-Rest 2:00 b/t Sets-
2 SETS
8-12 Neutral Grip DB Bench Press (Heavy)
-Rest 1:00-
Max Reps DB Push-ups
-Rest :30-
Max Reps Overhead DB Tricep Extension (Light)
07.03.2024 WORKOUT
3 SETS
5 Double Overhand, No Hookgrip Deadlifts
-Rest 1:00 b/t Sets
2 SETS
12/12 Goblet Curtsy Lunge (Moderate)
-Rest 130-
12 DB RDL (Moderate)
-Rest 1:30 b/t Sets-
2 SETS
20 DB/KB Lunge Steps (Heavy)
-Rest 1:30-
8/8 Single KB Front Squat (Moderate)
-Rest 1:00-
12 Hamstring Curls on Wall Ball (Moderate)
-Rest 2:00 b/t Sets-
09.03.2024 WORKOUT
4 SETS
8-12 Slight Incline DB Bench Press
-Rest 1:30-
8-12 Tempo Chin-up (30X0)
-Rest 1:30 b/t Sets
3 SETS
8-12 DB Squeeze Press (Moderate)
-Rest :10-
20 Alternating SA Top-to-Top DB Floor Press (Moderate)
-Rest 2:00 b/t Sets-
2 SETS
10-12 DB Skull Crushers
-Rest :45-
Max Reps Banded (or Cable) Tricep Extensions
-Rest 1:00 b/t Sets-