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Programming Week 13 – 2024-Hall 6

  • mrt 24, 2024
  • CrossFit U1

WODs – LOCATION-HALL 6

Monday:

5-5-5-5
Double Overhand Deadlift*

*Start Moderate and Build past Workout Weight.

“CATCHING SOME EARHART”

4 SETS
AMRAP x 3 MINUTES*
4-6-8-and so on…
Box Jump Overs (24/20)
1-2-3-and so on…
Deadlifts (225/155)

-Rest 1:30 b/t Sets-

*Start from the beginning of each AMRAP.

(Score is Lowest Rounds + Reps)

Tuesday:

EXTENDED WARM-UP

3 SETS
5 Thrusters*
5-7 Chest to Bars or Jumping Pull-Ups
3-5 Handstand or Hand Release Push-Ups

-Rest As Needed b/t Sets-

*Start Light and build to Workout Weight.

“DEAR DOLLY”

FOR TIME*
100 Thrusters (95/65)
80 Chest to Bars
60 Handstand Push-Ups

*Partition reps and movements as needed.

(Score is Time)

KG BB: (42.5/30)

Wednesday:

“RUNNING RBG”

EMOM x 16 MINUTES
MIN 1&2 – 400m Run
MIN 3 – 1:00 Max Weighted Sit-Ups*
MIN 4 – Rest

*Hold DB across chest. GHD Sit-Ups Optional.

(Score is Total Sit-Ups)

PARTNER FINISHER

AMRAP x 8 MINUTES*
10 Alt. Lunges
10 DB Slides

*P1 will complete a 50m DB Suitcase Carry (Athlete Choice) while P2 AMRAPs the 10 Lunges + 10 DB Slides. Once P1 is back partners will switch and P1 will pick up where P2 left off.

(Score is Rounds + Reps)

Thurday:

STRENGTH

EVERY 1:30 x 6 SETS*
1 High Hang Power Clean
+
1 Hang Power Clean
+
1 Power Clean

*Start Light-Moderate and build to Moderate-Heavy.

(Score is Weight)

Laura

With a partner, complete as many rounds as possible in 21 minutes of:

30-cal. row
20 burpees over the rower
10 power cleans

♀ 105 lb. ♂ 155 lb.

Scoring: Rounds + Reps

Friday:

ON A 15:00 RUNNING CLOCK…
Build to a Moderate 2-Rep Split Jerk

(Score is Weight)

“FEELING FRIDA”

EVERY 2:00 x 6 SETS
60 Double Unders
Unbroken Shoulder to Overhead*

-Rest w/ Time Remaining-

*Shoulder to Overhead Weight Options…

(Score is Slowest Set)

KG BB1: (60/42.5)
KG BB2: (75/52.5)
KG BB3: (85/60)

Saturday:

EXTENDED WARM-UP

EVERY 4:00 x 3 SETS
6-8 Reps of Pistol Options*
3 Front Squats**
1-3 Bar Muscle-Ups or Strict Pull-Ups

-EZ Bike in Time Remaining-

*Options:
Narrow Stance Air Squats
Alt. Heel Elevated Pistols
Alt. Plate Weighted Pistols
Single Leg Box Lowers
Single Leg Box Squats
Rig Assisted Pistols

**Start Moderate and build to workout weight. Must come from floor.

N TEAMS OF 2…

AMRAP x 20 MINUTES
10 Alt. Pistols or Narrow Stance Air Squats
6 Bar Muscle-Ups or Strict Pull-Ups
4 Front Squats (Athlete Choice)

*P1 works while P2 completes Max Cal Bike. Once P1 has completed a full round, partners switch.

(Score is Total Cals)

Sunday:

“QUEEN BEE”

7 ROUNDS FOR TIME*
14 V-Ups
14 DB Bench Press (50/35)**
14 KB Swing (70/53)
14 Burpees To Target***

*Increase Reps by 1 Each Round 14,15,16…
**Complete on Wall Ball or Bench.
***Target ideally 6′ above standing reach.

(Score is Time)

KG DB: (22.5/15)
KG KB: (32/24)

 

STRENGTH-LOCATION-BACK HALL 6

25.03.2024 WORKOUT
ON A 20:00 RUNNING CLOCK…
Build to 5RM Deadlift
1.) 2 SETS
12/12 Goblet Curtsy Lunge (Moderate)
-Rest 1:30-
12 DB RDL (Moderate)
-Rest 1:30 b/t Sets-
2.) 2 SETS
20 DB Walking Lunge Steps (Heavy)
-Rest 1:30-
8/8 Single KB Front Squat (Moderate)
-Rest 1:00-
27.03.2024 WORKOUT
4 SETS
6 Back Squats
-Rest 2:30 b/t Sets-
2 SETS
12/12 Back Rack Bulgarian Split Squats (Mod)
-Rest 1:00
10-12 Hamstring Curls on Wallball
-Rest 1:00 b/t Sets-
2.) 2 SETS
16-24 Alternating Curtsy Lunges (Mod)
-Rest 1:00-
8-10 Hamstring Curls on Wallball
-Rest 1:00 b/t Sets-
28.03.2024 WORKOUT
4 SETS
8-10 DB Tempo Bench Press (30X0)
-Rest 1:30-
8-10 Tempo Chin-Up (30X0)
-Rest 1:30 b/t Sets-
2 SETS
15 DB Overhead Tricep Extensions (Light)
-Rest :10-
20 Banded Tricep Extensions
-Rest 1:30 b/t Sets-
2 SETS
12-15 DB (or Cable Chest) Fly (Mod)
-Rest :10-
12-15 DB Floor Press (Heavy)
-Rest 1:00 b/t Sets-
30.3.2024 WORKOUT
EVERY 4:00 FOR 3 SETS
16 Russian KBS (32/24)
12 Burpees (fast)
15/12 Cal Row Sprint or Coaches Choice
-Rest an Additional 6 min b/t Part 1 & Part 2-
2.) EVERY 4:00 FOR 3 SETS
16 DB Floor Press (Light-Mod)
12 Burpees (Fast)
15/10 Cal Bike Sprint or Coaches Choice

 

WEIGHTLIFTING-LOCATION-BACK HALL 6

26.03.2024 Workout
Workout
E2 min x 4
3 Muscle Cleans
3 Power Clean & Jerks + 3 Front Squats
Clean & Jerk ladder:
10 x 60%
8 x 70%
6 x 75%
4 x 80%
2 x 85%
1-1-1 C&J ++ (Add weight every lift)