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Programming Week 19 – 2024-Hall 4

  • mei 05, 2024
  • CrossFit U1

ENDURANCE-Hall 4

Mon.06May
Buddy wod: 36 min
6 min max cal Bike Erg & Ski Erg
3 min max Dumbbell Thrusters 2x 15/2x 10 kg
Repeat 4x
Wed.08 May
Amrap 30 min:
Run 700 meter
50 burpees
50 kb swings 20/16 kg
50 Db goblet squat 15/10 kg
50 Db alt snatches 15/10 kg
50 box jumps (scaled step ups with db)

 

LITE – Hall 4

Tuesday:

ON A 20:00 RUNNING CLOCK…
Build to a 3-Rep Max Front Squat

(Score is Weight)

WORKOUT

5 ROUNDS FOR TIME
200m Run
10 Front Squats (135/95)

(Score is Time)

KG BB: (60/42.5)

Wednesday: 

STRENGTH

EVERY 2:00 x 5 SETS*
3 Deadlifts
+
2 Hang Power Cleans

*Start Light and build slightly past workout weight.

(Score is Weight)

WORKOUT

AMRAP x 15 MINUTES
20/15 Cal Bike
12 Deadlifts (155/105)
4 Hang Power Cleans

(Score is Rounds + Reps)

KG BB: (70/47.5)

Thurday: 

WORKOUT

2 ROUNDS FOR TIME
1250/1000m Row
40 DB Farmer Alt. Lunges (35/20)
30 Toes to Something

(Score is Time)

KG DB: (15/10)

Friday: 

ON A 20:00 RUNNING CLOCK…
Build to a 3-Rep Max Bench Press

(Score is Weight)

WORKOUT

ON A 10:00 RUNNING CLOCK…
Max Box Jumps (24/20)*

*Every 2:00, including 0:00 complete Burpees…

RND 1 (0:00) = 8/6
RND 2 (2:00) = 10/8
RND 3 (4:00) = 12/10
RND 4 (6:00) = 14/12
RND 5 (8:00) = 16/14

(Score is Total Box Jumps)

Saturday: 

EMOM x 10 MINUTES*
1 Hang Snatch
+
1 Snatch

*Start Light and end Moderate-Heavy. Option for Squat or Power.

(Score is Weight)

IN TEAMS OF 2…

AMRAP x 20 MINUTES*
75 Wall Balls (Athlete Choice)
50 Pull-Ups
25 Snatches (Athlete Choice)**

*P1 works while P2 rests. Split work as needed.
**Option for Squat or Power.

(Score is Rounds + Reps

Sunday: 

EMOM x 12 MINUTES
MIN 1 – 200/150m Row
MIN 2 – :45 Half Wall Walks

-Rest 2:00-

EMOM x 12 MINUTES
MIN 1 – 150m Run
MIN 2 – :45 DB No Push-Up Renegade Rows (35/20)*

*1 Rep= Row (R) + Row (L)

(Score is Total Reps of Wall Walks + RR Rows)

KG DB: (15/10))

 

Hyrox – Hall 4

07.5.24 Hyrox training
For time:
100 jumping jacks
90 burpees
80 sit ups
70 air squats
60 push ups
50 V ups
40 Sandbag reverse lunges 20/10 kg
30 pike push ups
20 sandbag russian twist
10 sandbag jumping lunges
100 jumping jacks

 

U1 FUNDAMENTALS-Back Hall 4

06-05-2024 Fundamental #5 Clean & Med ball clean
08-05-2024 Fundamental #6 Sumo Deadlift High Pull & Box Jumps