fbpx

Programming Week 29 – 2024-Hall 4

  • jul 14, 2024
  • CrossFit U1

ENDURANCE-Hall 4

07-15-24
Partner WOD
– 1.4km RUN ( together )
– 120 Ground to Overhead Plate @20/15kg (split)
– 700m run Burden Run @20/15kg per person (together)
– 120 Burpee Jump on the plate (split)
– 2000m Row (split)
07-17-24
WOD: 33 min AMRAP
– 30/22 cal Echo Bike
– 20 Burpees Box Jump Over
– 30 Double KB Hang Power Clean and Jerk @2×16/12kg
– 20 Double KB Front Rack Box Step Overs

 

LITE – Hall 4

Tuesday:

EMOM x 20 MINUTES
MIN 1 – 100 Single Unders
MIN 2 – 20 DB Farmer Alt. Lunges (35/20)
MIN 3&4 – 300m Run
MIN 5 – Rest

(Score is Slowest 300m Run)

KG DB: (15/10)

FINISHER

AMRAP x 6 MINUTES*
6 Single DB Curls
6 DB Overhead Tricep Extensions
12 DB Weighted Glute Bridge-Ups

*Use the same Moderate DB for all movements.

Wednesday:

“JACKIE”

FOR TIME
750/600m Row
40 Thrusters (45/35)
30 Jumping Pull-Ups

(Score is Time)

KG BB: (20/15)

Thurday:

AMRAP x 25 MINUTES
200m KB or DB Farmers Carry (Athlete Choice)*
35/25 Cal Bike
25 V-Ups or Tuck-Ups
15 Hand Release Push-Ups or Knee Push-Ups

*Use a pair of Light or Light-Moderate KBs

(Score is Rounds + Reps)

FINISHER

EMOM x 6 MINUTES
MIN 1 – :45 KB Alt. Around the Worlds
MIN 2 – :45 KB Hollow Body Flutter Kicks

Friday:

5×3
Clean & Jerk*

*Goal is 60-70% or Moderate. Option for Squat or Power. Does not need to be TNG.

6 ROUNDS FOR TIME
5 Power Clean & Jerks (115/75)
10 Box Jump Overs (20)

(Score is Time)

KG BB: (52.5/35)

Saturday:

IN TEAMS OF 2…

FOR TIME*
100-80-60-40-20
Wall Balls (Athlete Choice)
Burpees
Sit-Ups

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

(Score is Time)

Sunday:

SKILL

3 SETS*
:20 L-Hang or Tuck Hang
:20 Chin Over the Bar Hold or Top of Ring Row Hold
:20 Wall Handstand Hold or Pike Hold

*Quick shake out between :20 portions. Goal is to get :20 total time in hold for each position before transitioning.

-Rest 1:00 b/t Sets-

AMRAP x 15 MINUTES
10/8 Cal Bike
12 KB Sumo Deadlift High Pulls (53/35)
6 Ring Rows*

*Feet should be positioned to make 6 Ring Rows challenging. Option for Banded Strict Pull-Ups.

(Score is Rounds + Reps)

KG KB: (24/16)

 

Hyrox – Hall 4

16-07-24 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

 

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