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Programming Week 19-2023-Hall 4

  • mei 07, 2023
  • CrossFit U1

ENDURANCE-Hall 4

8.05 Endurance
WOD: BUDDY WOD
A) 12 min AMRAP
– 10/7 cal Bike Erg dumper @10 and standing!
– 8 Alt.DB Snatches @15/10kg
1 min REST
B) 12 min AMRAP
– 8/6 cal Ski Erg
– 8 Goblet Squats @16/12kg
1 min REST
C) 200 cal Row (split)
On part A and B switch after completing full round.
On part C split the distance as you wish.
10.05 Endurance
WOD: BUDDY WOD
FOR TIME
– 70 Devil Press @2×15/10kg (split)
– 1.6 km Run (together)
– 100 Burpees (split)
– 140 Air Squats (split)
Make any possible combination to achieve the fastest time.
Run needs to be performed together with 1 skipping rope hold with at least 1 hand.

U1 LITE-Hall 4

9.05 CrossFit Lite
A) 3 Position Power Snatch – Build Up
– Floor / below the knee / above the knee.
B) WOD: 5 ROUNDS
– 200m Run
– 2 Power Snatch @40/30kg*
– Each next round add 1 repetition of Power Snatch
11.05 CrossFit Lite
KIPPING MOVEMENT PRACTICE
A) 4 Supersets:
– 8-10 Beat Swing with HALF Pull Up – maintain hollow position at the end of
the movement.
– 8-10 Kipping L-Ups
– 20 sec Top Ring/Box Support – Hollow Position
B) WOD: 16 min EMOM
Min 1: 8 Kipping (half) Pull Ups
Min 2: 8 T2B / L-Ups
Min 3: 15/10 cal Row
12.05 CrossFit Lite
WOD: HERO WOD (1/2) ”BERT”
FOR TIME
– 25 Burpees
400m Run
– 50 Push-Ups (box)
400m Run
– 75 Walking Lunges
400m Run
– 100 Air Squats
400m Run
– 75 Walking Lunges
400m Run
– 50 Push-Ups (box)
400m Run
– 25 Burpees

Hyrox – Hall 4

9.05
AMRAP in 40 minutes
Complete 8 rounds of:
40 second Max Wall Ball Shots 9/6 kilo
20 second Rest
40 second Max Calorie Ski Erg
20 second Rest
40 second Max Lunges
20 second Rest
40 second Max Burpees
20 second Rest
40 second Max V-Ups
20 second Rest
12.05
A) “Legs like Lead”

10 rounds
Every 4 min

10 Goblet squats 24/16 kilo
10 Wall bals 9/6 kilo
15/10 Cal Row
*Rest remaining time

B) Core finisher
Tabata Hollow Hold 8x 20sec-10sec rest

Due to the hosting of a CrossFit Level 2 course, we will not be offering a Hyrox class on the 13th May.

U1 FUNDAMENTALS-Back Hall 4

8-5-2023 Fundamental #2 Deadlift & Sit-up
9-5-2023 Fundamental #3 Front Squat & Overhead squat
10-5-2023 Fundamental #4 Strict press/ Push press & Push jerk

U1 Fit Mom-Back Hall 4

08-05-2023 & 12-05-2023

See, extra information per class, when signing in