ENDURANCE-Hall 4
| 10.07 | Endurance |
| WOD: 10 ROUNDS | |
| – 20/15 cal Echo Bike | |
| – 50 Double Unders / 100 Single Unders | |
| – 10 Gorilla Burpee Box Jumps Over | |
| 12.07 | Endurance |
| WOD: BUDDY WOD | |
| FOR TIME | |
| – 2km Row | |
| – 2.2 km Run | |
| -150 Wall Balls @6/4kg | |
| -150 AbMat Sit Ups | |
| Complete in any order you like to achieve the fastest time. | |
| 1 works, 1 rests. | |
U1 LITE – Hall 4
| 11.07 | CrossFit Lite |
| A) WOD A: 12 min EMOM | |
| Min 1: 12 Hand Release Push Ups | |
| Min 2: 40 Double Unders / 80 Single Unders | |
| REST 3 min | |
| B) WOD: 12 min EMOM | |
| Min 1: 6 Bench Press @ RPE 7 | |
| Min 2: 100m Run | |
| 13.07 | CrossFit Lite |
| A) Power Snatch – Build Up to a semi-heavy double of today | |
| CAP: 15 | |
| B) WOD: 5 ROUNDS | |
| – 6 Power Snatch @ ±70% of A | |
| – 15/10 cal Row | |
| 15.07 | CrossFit Lite |
| WOD: PARTNER WOD | |
| From 0:00-5:00 | |
| – 70/50 cal Row | |
| From 5:00-10:00 | |
| – 100 Wall Balls @ 6/4kg | |
| From 10:00-15:00 | |
| – 25 D-Ball / Sandbags Over The Shoulder Clean | |
| From 15:00-20:00 | |
| – 75 L-Ups / Toes 2 Bar | |
| From 20:00-25:00 | |
| – 800m Run | |
U1 FUNDAMENTALS-Back Hall 4
| 10-7-2023 | Fundamental #6 Sumo Deadlift High Pull & Box Jumps |
| 11-7-2023 | Fundamental #7 Burpee & Double unders |
| 12-7-2023 | Fundamental #8 Thrusters |
| 13-7-2023 | Fundamental #9 Handstand & Wall walks |
| 15-7-2023 | Fundamental #10 Snatch |
Hyrox – Hall 4
| Di.11.07.23 | Hyrox training |
| Warm up – 10 minutes of stretching & mobility | |
| 60 sled pull – Hyrox simulation weight | |
| Every 30m complete the following | |
| 25m walking lunges – 20k/10kg | |
| 30m BBJs | |
| 30 wall balls | |
| 150m sled push – Hyrox simulation weight | |
| Every 20m complete tie following | |
| 100m farmers walks – 24k/16kg | |
| 20m BBJs | |
| 20 wall balls 4-6-8 kg | |
| Do.13.07.23 | Hyrox training |
| Warm up – 10 minutes of stretching & mobility | |
| In between the following exercises, complete a 700m run | |
| 75 wall balls | |
| 50m sled push – hyrox weight | |
| 150m farmers walks – 24kgs | |
| 700m ski – sub 1.57 pace | |
| 50m BBJs | |
| Rest as and when you need to. |
U1 Fit Mom-Back Hall 4
10-7-2023 & 14-7-2023
