fbpx

Programming Week 3 – 2024-Hall 4

  • jan 14, 2024
  • CrossFit U1

ENDURANCE-Hall 4

15.01.24 Endurance
FOR TIME
– 150 Wall Balls @ 9/6kg
– 120/84 cal Echo Bike
– 150 KB Swings @ 20/16kg
17.01.24 Endurance
MAX EFFORT CAL
– 10 min MAX EFFORT CAL BIKE-ERG
3 min REST
– 10 min MAX EFFORT CAL SKI-ERG
3 min REST
– 10 min MAX EFFORT CAL ROW

 

LITE – Hall 4

Tuesday:

EMOM x 12 MINUTES
MIN 1 – 10/8 Cal Bike
MIN 2 – 12 Unbroken Wall Balls (14/10)

(No Measure)

KG WB: (6/5)

Back Squat for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
#6: 3 reps
#7: 3 reps

 

Wednesday:

EVERY 4:00 x 5 SETS
350/300m Row
20 Russian KB Swing
Max Knees to Chest in Time Remaining…

-Rest 2:00 b/t Sets-

KG KB: (16/12)

 

Friday:

AMRAP x 10 MINUTES
10/8 Cal Echo Bike
10 Deadlifts

KG BB: (52.5/35)

Deadlift for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
#6: 3 reps
#7: 3 reps

 

Saturday:

4 SETS*
3 Pull-Ups
+
2 Chest to Bars
+
1 Bar Muscle-Up

*Option for Alternative complex…
3 Kip Swings
+
2 Pull-Ups
+
1 Chest to Bar


IN TEAMS OF 2…
AMRAP x 15 MINUTES
30 Pull-Ups
90 Double Unders
30 Thrusters (Athlete Choice, Light)
20 Chest to Bars
60 Double Unders
20 Thrusters (Athlete Choice, Moderate)
10 Bar Muscle-Ups
30 Double Unders
10 Thrusters (Athlete Choice, Heavy)

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

 

Sunday:

AMRAP x 28 MINUTES
65/50 Cal Row
40 Sit-Ups
30 Alt. Lunges
20 Push-Ups

 

Hyrox – Hall 4

16.01.24 Hyrox training
Amrap: 35 Min
500meter row
15 kb deadlifts 2x 20/2×16
20 wall balls 6/4 kg
10 push ups on ball

 

U1 FUNDAMENTALS-Back Hall 4

15-01-2024 Fundamental #6 Sumo Deadlift High Pull & Box Jumps
16-01-2024 Fundamental #7 Burpee & Double unders
17-01-2024 Fundamental #8 Thrusters

 

U1 Fit Mom-Back Hall 4

15-1-2024