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Programming Week 20-2023-Hall 4

  • mei 15, 2023
  • CrossFit U1

ENDURANCE-Hall 4

15.05 Endurance
WOD: Cal + Rounds
BUY IN: 5 min Echo Bike for cal – steady pace.
Into 12 min AMRAP:
– 20 DB Snatches
– 15 DB Goblet Squats
– 10 Burpees Over the DB
REST 3 min
BUY IN: 5 min Echo Bike for cal – steady pace.
Into 12 min AMRAP:
– 20 DB Hang Clean and Jerk
– 15 DB Lunges
– 10 Push Ups
17.05 Endurance
WOD: BUDDY WOD
15 min AMRAP
– 30 cal Ski Erg
– 20 Wall Balls @6/4kg
– 200 m Run ( together)
REST 4 min
15 min AMRAP
– 30 cal Bike Erg
– 20 DB Push Press @2×15/10kg
– 100 DU

U1 LITE-Hall 4

16.05 CrossFit Lite
KIPPING MOVEMENT PRACTICE
A) 1 max set of Kipping Pull Ups (can be also 1/2 or 3/4 as long as movement
is maintain)
then 3 sets of around 50% from part A
B) 1 max set of Kipping L-Ups (can be also 3/4 or T2B as long as movement
and rhythm is maintain)
then 3 sets of around 50% from part A
B) WOD: FOR TIME
21-18-15-12-9-3
– Pull Ups / Ring Rows
– Air Squats
– Sit Ups
– Push Ups (Box)
18.05 CrossFit Lite
CLOSED Hemelvaartsdag: donderdag 18 mei 2023
19.05 CrossFit Lite
WOD: 10 Rounds
-10/8 cal Echo Bike
– 35 Double Unders
– 15 KB Swings USA @16/12 kg
REST 30 sec
20.05 CrossFit Lite
WOD: BUDDY WOD
3 ROUNDS
– 700m Run (Together)
– 20 Synchro DB Snatches @15/10 kg
– 50 cal Echo Bike
– 20 Synchro Burpees over the DB

 

16.05 Hyrox training
A) Sled Push
8x 30 meter AHAP
B)20 Min Amrap
*Max push ups
*every break is 400 meter run
18.05 Hyrox training
Gesloten wegens hemelvaart/Closed
20.05 Hyrox training
Amrap 40 min.
1000 meter run
200 meter farmers carry 2×24/2x 16
2000 meter Bike erg
80 burpee broad-jumps
1000 meter Ski Erg
100 sandbag alt. lunges 20/10 kg

U1 FUNDAMENTALS-Back Hall 4

15-5-2023 Fundamental #5 Clean & Med ball clean
16-5-2023 Fundamental #6 Sumo Deadlift High Pull & Box Jumps
17-5-2023 Fundamental #7 Burpee & Double unders

U1 Fit Mom-Back Hall 4

15-05-2023 & 19-05-2023

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