fbpx

Programming Week 20 – 2024-Hall 4

  • mei 14, 2024
  • CrossFit U1

ENDURANCE-Hall 4

Mon.13
WOD: 5 ROUNDS
– 200m Run
– 15 Burpees
– 200m Run
– 15 Air Squats
– 200m Run
– 15 Push Ups
– 200m Run
– 15 Sit-Ups
Wed.15
Mystery Wod: because a good mystery is awesome

 

LITE – Hall 4

Tuesday:

ON A 18:00 RUNNING CLOCK…
Build to a Mod-Heavy 5-Rep Back Squat

WORKOUT

5 ROUNDS FOR TIME
15 Thrusters (65/45)
10 Burpees

(Score is Time)

KG BB: (30/20)

Wednesday:

WORKOUT

6 SETS FOR MAX REPS
1:00 – Box Jumps (20)
1:00 – Plate Ground to Overhead (Athlete Choice)
1:00 – Cal Bike
1:00 – Rest

(Score is Total Reps)

COOL DOWN

EMOM x 6 MINUTES (:40 ON/ :20 OFF)
MIN 1 – Supinated Bar Hang*
MIN 2 – Olympic Wall Squat
MIN 3 – Alt. Piked Calf Stretches

Thurday: 

5 SETS
2 Kip Swing
+
2 Kip Swing + Knees-Up
+
1 Pull-Up or Pull-Up Attempt

-Rest as Needed b/t Sets-

FOR TIME
40 Pull-Ups*
800m Run
40 Pull-Ups*

*Chest to Bar Pull-Ups Optional

(Score is Time)

FINISHER

4 SETS (:40 ON/ :20 OFF)
MOVT 1 – Alt. DB Slides
MOVT 2 – Hollow Body Rocks

-No Additional Rest b/t Sets-

*1 SET = MOVT 1 + MOVT 2.

Friday: 

EMOM x 8 MINUTES*
1 Power Clean
+
2 Hang Power Clean

*Start Light and Build to Moderate-Heavy.

(Score is Weight)

“THE CHIEF”

5 SETS
AMRAP x 3 MINUTES
3 Power Cleans (95/65)
6 Push-ups
9 Air Squats

-Rest 1:00 b/t Sets-

(Score is Total Rounds + Reps)

KG BB: (42.5/30)

Saturday:

ON A 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy Complex…

1 Push Press
+
2 Push Jerks

*Start Light and Build to Moderate-Heavy.

(Score is Weight)

N TEAMS OF 2…

AMRAP x 15 MINUTES
7 Toes to Bar or Toes to Something
7 Push Press (Athlete Choice)

*P1 works while P2 completes Max Cal Row, Bike, or Ski. Once P1 completes a full round partners switc

Sunday:

3 ROUNDS FOR TIME
40/30 Cal Row
40 Walking Lunges
20 Russian KB Swings (35/26)
20/15 Cal Row
20 Walking Lunges
10 American KB Swings

(Score is Time)

KG KB: (16/12)

Hyrox – Hall 4

14.5.24 Hyrox training
Main Workout: Amrap 30 Min
250m Ski or row Erg
15 Sandbag Lunges 20/10 kg
700 meter run
10-15 Push-ups
15 Burpees
Cool Down: Foam rolling and lite mobility (5 minutes)

 

U1 FUNDAMENTALS-Back Hall 4

13-05-2024 Fundamental #7 Burpee & Double unders
15-05-2024 Fundamental #8 Thrusters