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Programming Week 2 – 2024-Hall 6

  • jan 07, 2024
  • CrossFit U1

WODs – LOCATION-HALL 6

Monday:

“DEATH ROW”
EMOM x 20 MINUTES
MIN 1 — 20/15 Cal Row
MIN 2 — 15 Burpees
*
Scale as needed to accomplish the work in each minute in :50-:45 or less.
(Score is Rounds Completed)

 

Tuesday:

4 ROUNDS FOR TIME
10 Deadlifts
15 Pull-Ups*
20 Box Jump Overs (24/20)
*

Option for Chest to Bars.

(Score is Time)

KG BB: (85/60)

Deadlift for load:
#1: 4 reps
#2: 4 reps
#3: 4 reps
#4: 4 reps
#5: 4 reps
#6: 4 reps

Wednesday:

SKILL (ALL)

ON AN 8:00 RUNNING CLOCK…
Dip Practice*

*Gymnastics Options…
Bar/ Bench Dips
Top/ Bottom Ring Hold
Strict Ring Dips (Banded Optional)
Kipping Ring Dips

AMRAP x 18 MINUTES
Max Cal Bike*
*Every 3:00 not including 0:00 complete 10 Unbroken Wall Balls (Athlete Choice) + 15 Sit-Ups.

(Score is Total Cals)

Thurday:

AMRAP x 15 MINUTES
200m Run
10 Hang Power Clean (135/95)
1 Rope Climb

(Score is Rounds + Reps)

KG BB: (60/42.5)

Friday:

EVERY 3:00 x 4 SETS
35 Double Unders*
7 DB Front Rack Lunge-Lunge-Squat (50/35)
35 Double Unders
-Rest with Time Remaining-

*Option for 25 Crossover Single Unders.

KG DB: (22.5/15)

Back Squat for load:
#1: 4 reps
#2: 4 reps
#3: 4 reps
#4: 4 reps
#5: 4 reps
#6: 4 reps

Saturday:

EVERY 1:30 x 6 SETS*
2 Snatches
+
1 Hang Snatch
*Option for Squat or Power. Start at first workout weight and build up to or past third workout weight.

IN TEAMS OF 2…AMRAP x 17 MINUTES*
40 Synchro Burpees
30 Snatches (Athlete Choice, Light)
30 Synchro Burpees
30 Snatches (Athlete Choice, Moderate)
20 Synchro Burpees
30 Snatches (Athlete Choice, Mod-Heavy)
10 Synchro Burpees
Max Rep Snatches (Athlete Choice, Heavy) with Time Remaining…*P1 and P2 will complete all Burpees together. Power Snatches will be split as needed. While P1 works on Power Snatches P2 rests. Option for Squat or Power Snatches.

Sunday:

WORKOUT

EMOM x 25 MINUTES (:40 ON/ :20 OFF)
MIN 1 – Cardio Choice
MIN 2 – Lateral Box Step-Overs (Athlete Choice)
MIN 3 – Strict Toes to Bar*
MIN 4 – Alt. Single Leg Box Squats
MIN 5 – DBL KB Front Rack Hold (Athlete Choice)

*Strict Knees to Chest Optional.

 

WEIGHTLIFTING-LOCATION-BACK HALL 6

 

9.01.2024 Workout
Workout
E75 sec ( 3 sets of each)
1) 3 Muscle Snatch + 3 Push jerks
2) 3 High hang squat snatch + 3 Snatch balance
E2MIN for 6 sets:
3 Hang Squats Snatch + 1 OHS
75% of 1RM
E2MIN for 3 sets
6 High Hang Snatch High Pulls
50-60% of 1RM

 

STRENGTH-LOCATION-BACK HALL 6

 

8.01.2024 WORKOUT
6-6-4-4-2-2
Weighted Pull-Up
-Rest 2:00 b/t Sets-
3 SETS
Max Dumbbell Push-ups
-Rest 1:00-
10-12 Tempo DB Bench Press (Mod-Heavy)
-Rest 2:00 b/t Sets-
3 SETS
8-12 Barbell Bicep Curl (Moderate)
-Rest :10-
8-12 Incline DB Hammer Curl (Light-Mod)
-Rest 2:00 b/t Sets-
10.01.2024 WORKOUT
3 SETS
5 Library Sumo Deadlifts
-Rest 2:30 b/t Sets-
3 SETS
12/12 Back Rack Bulgarian Split Squats (Mod)
-Rest 1:00
10-12 Hamstring Curls on Wallball
-Rest 1:00 b/t Sets-
3.) 2 SETS
20 Goblet Squats (Light-Mod)
-Rest :10-
25 Jumping Squats
-Rest 1:00 b/t Sets
13.01.2024 WORKOUT
8-6-6-4-4
Slight Incline Barbell Tempo Bench (20X0)
-Rest 2:00 b/t Sets
3 SETS
8-12 Pronating DB Bench Press (Mod-Heavy)
-Rest 1:30-
12-15 DB Fly (Moderate)
-Rest 1:30 b/t Sets-
3 SETS
Max Rep Pull-Ups (Use a band if you cannot get at least 6 reps)
-Rest :10-
8-10 Supinated Barbell Bent Over Row (Mod-Heavy)
-Rest 2:00 b/t Sets-