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Programming Week 25 – 2024-Hall 4

  • jun 16, 2024
  • CrossFit U1

ENDURANCE-Hall 4

06-17-24
PARTNER WOD
200 Burpees for time.
Every 50 Burpees – row 1 km and run 400m with your buddy.
including after last set of 50 burpees 🙂
06-19-24
KALSU XXL
FOR TIME
100 DB Thrusters for time @2×15/10kg
Every 2 min perform:
– 12/9 cal echo Bike
– 5 Burpees
Start at min 0:00

 

LITE – Hall 4

Tuesday:

EMOM x 6 MINUTES
1 Power Clean
+
1 Front Squat
+
1 Hang Clean*

*Option for Power or Squat. Start Light and build slightly past Workout Weight.

(Score is Weight)

FOR TIME
100 Wall Balls (14/10)
80 Box Jump Overs (20)
60 Knees to Chest
40 Power Cleans (95/65)
20 Front Squats

(Score is Time)

KG WB: (6/5)
KG BB: (42.5/30)

Wednesday:

AMRAP x 16 MINUTES
400m Run
15 Push-Ups
30 Walking Lunges

(Score is Rounds + Reps)

FINISHER

3 SETS
12-15 DB Flyes*
12-15 DB Pullovers*
12-15 Bent Over Reverse Flyes

*Option to use Bench or Wall Ball.

-Rest As Needed b/t Sets-

Thurday:

AMRAP x 25 MINUTES
25/20 Cals Cardio Choice 1
20 Sit-Ups
3/3 KB/DB Turkish Get-Ups (Athlete Choice)*
25/20 Cals Cardio Choice 2
20 Up-Downs
10/10 Single Arm KB/DB Strict Press (Athlete Choice)*

*Use a Light or Moderate-Light KB/DB for Both Movements.

Friday:

EMOM x 10 MINUTES
MIN 1 – 2-5 Gymnastic Pulling Reps*
MIN 2 – 5 Deadlifts**

*Pulling Options…
Ring Rows
Jumping Pull-Ups
Pull-Ups
Chest to Bar Pull-Ups
**Start Light and build past Workout Weight.

“THE SUMMIT”
FOR TIME
21-15-9-15-21
Pull-Ups
Deadlifts (185/135)

(Score is Time)

KG BB: (85/60)

Saturday:

IN TEAMS OF 2…

AMRAP x 22 MINUTES
1000/800m Row
50 Overhead or Front Squats (Athlete Choice)
30 Handstand Push-Ups or DB Push Press

*P1 works while P2 rests. Split work as needed.

(Score is Rounds + Reps)

Sunday:

ON A 15:00 RUNNING CLOCK…
Build to a Heavy 5-Rep Bench Press

(Score is Weight)

AMRAP x 12 MINUTES
20-40-60-and so on…
Single Unders
5-10-15-and so on…
Russian KB Swings (53/35)

(Score is Total Reps)

KG KB: (24/16)

 

Hyrox – Hall 4

18-06-24 Hyrox training
A) Super sets max Push up to Pull ups
5 Sets

B)
50-40-30-20-10 Burpees
1000 meter row or 700 meter run after each round

Time cap 30 Min.

 

U1 FUNDAMENTALS-Back Hall 4

17-06-2024 Fundamental #4 Strict press/ Push press & Push jerk
19-06-2024 Fundamental #5 Clean & Med ball clean