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Programming Week 22-2023-Hall 4

  • mei 29, 2023
  • CrossFit U1

ENDURANCE-Hall 4

31.05 Endurance
WOD: For total reps on each
SKI ERG / BIKE ERG / SHUTTLE RUN
– 5 min WORK
1 min REST
– 3 min WORK
1 min REST
– 2 min WORK
1 min rest
1 Shuttle Run = 10 m

U1 LITE-Hall 4

30.05 CrossFit Lite
A) 5 RM Bench Press
CAP: 22
B) WOD: 12 min AMRAP
– 25/20 cal Echo Bike
– 100 Double Unders
1.06 CrossFit Lite
A) 5 RM Deadlift (touch and go)
CAP: 22
B) WOD: 3 x 2 min AMRAP
– Sandbag over the bar throw @??? kg
Barbell is set on a lower chest level at the pull-up rig.
Rest 2 min in between rounds.
2.06 CrossFit Lite
WOD: FOR TIME
BUY IN: 100 Air Squats
THEN
40-30-20-10
– Wall Balls @6/4kg
– Box Jumps Over
– AbMat Sit Ups
THEN
BUY OUT: 900m Run
3.06 CrossFit Lite
WOD: PARTNER WOD
12 min AMRAP
– 2 min Row (switch every 60 sec)
– 2 min max HSPU / Push Ups
REST 3 min
12 min AMRAP
– 2 min Bike Erg (switch every 30 sec)
– 2 min max Pull Ups / Ring Rows
SCORE:
Total cal Row / HSPU
Total cal Bike / Pull Ups

Hyrox – Hall 4

Di.30.5.23 Hyrox training
Superset
A1) Kettlebell front squats – 3 sets of 12 reps
(Use a KB in each arm)
A2) Max Push ups
B) Amrap 25 Min
10 Kettlebell swings
10 KB clean & press
10 Jump squats
10 KB 1 arm press 10+10
10 Ab-mat sit ups
10 Cal Cardio machine
Do.01.06.23 Hyrox training
A)
1 arm DB Chest press
1 arm DB Bent over row
Superset – 3 sets of 12 reps.
Build weight across sets.
B) Conditioning Coach’s choice
Za.03.06.23 Hyrox training
A) Hyrox simulation day

U1 FUNDAMENTALS-Back Hall 4

30-5-2023 Fundamental #11 Kettlebell swing * Russian & American
31-5-2023 Fundamental #12 Turkish Get Up & Kettlebell Snatch

U1 Fit Mom-Back Hall 4

02-06-2023

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