ENDURANCE-Hall 4
| 22.05 | Endurance |
| Crossfit U1 Triple 3 | |
| FOR TIME: | |
| RX | |
| 3 km Row | |
| 300 Double Unders | |
| 3km RUN | |
| SC | |
| 2 km Row | |
| 200 Double Unders | |
| 2.1 km RUN | |
| 24.05 | Endurance |
| WOD: 7 ROUNDS | |
| – 400m Run | |
| – 21/15 cal Row | |
| – 15 Burpee to target (pull ups bar) | |
| – 9 Goblet Squat @16/12kg | |
U1 LITE-Hall 4
| 23.05 | CrossFit Lite |
| A) 4 Supersets: | |
| – 20 sec L-Hang on the rope (alternate hands set ups each round | |
| – 8 Tempo Goblet Squats @ 3-2-X-0 (build up) | |
| B) WOD: 10 ROUNDS | |
| – 2 Rope Climbs | |
| – 200m Run | |
| 25.05 | CrossFit Lite |
| KIPPING MOVEMENT PRACTICE | |
| A) 4 Sets of complex: | |
| L1: 4-6 1/3 Kipping Pull Ups + 6-8 L-Ups – UNBROKEN | |
| L2: 4-6 HALF Kipping Pull Ups + 6-8 L-Ups + – UNBROKEN | |
| L3: 2-4 Kipping Pull Ups + 4-6 Toe 2 Bar – UNBROKEN | |
| L4: 2-4 Kipping Pull Ups + 4-6 L-Ups + 6-8 T2B – UNBROKEN | |
| B) WOD: 15 min EMOM | |
| Min 1: 14 Box Jumps | |
| Min 2: 12 Alternating DB Renegade Rows @2×15/10 kg | |
| Min 3: 12/9 Cal Row | |
| 26.05 | CrossFit Lite |
| PRE MURPH WORKOUT | |
| WOD: 28 min AMRAP | |
| – 500/400 m Row | |
| – 100m Sandbag Carry @ ???kg | |
| – 300/200 m Row | |
| – 200m Farmers Carry @2×15/10 kg | |
| 27.05 | MURPH |
Hyrox – Hall 4
| Di.23.5.23 | Hyrox training |
| For Time: | |
| 15-10-5-10-15 calorie Ski | |
| 15-10-5-10-15 Burpees | |
| 15-10-5-10-15 Cal Echo bike | |
| 400 meter Run after each round | |
| Do.25.5.23 | Hyrox training |
| A1. Strict press 5-5-5-5-5 | |
| A2. Barbell bent over rows 5-5-5-5-5 | |
| B) For time: | |
| 50 Cal row | |
| 50 Burpees | |
| 40 Cal row | |
| 40 burpees | |
| 30 Cal row | |
| 30 Burpees | |
| 20 Cal row | |
| 20 Burpees | |
| 10 Cal row | |
| 10 Burpees |
U1 FUNDAMENTALS-Back Hall 4
| 22-5-2023 | Fundamental #8 Thrusters |
| 23-5-2023 | Fundamental #9 Handstand & Wall walks |
| 24-5-2023 | Fundamental #10 Snatch |
U1 Fit Mom-Back Hall 4
22-05-2023 & 26-05-2023
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