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Programming Week 30 – 2024-Hall 6

  • jul 21, 2024
  • CrossFit U1

WODs – LOCATION-HALL 6

Monday:

5×2
Clean & Jerk*

*Goal is 70-80% or Moderate-Heavy. Option for Squat or Power. Does not need to be TNG.

(Score is Weight)

AMRAP x 10 MINUTES
1 Power Clean*
5 Handstand Push-Ups
15 Air Squats

*Weight Options…

KG BB1: (93/65)
KG BB2: (100/70)
KG BB3: (115/79)

(Score is Rounds + Reps)

Tuesday:

5 ROUNDS FOR TIME
20/15 Cal Bike
10 Toes to Bar*

*Add 5 reps each round. EX: RND 1= 10 TTB, RND 2= 15 TTB and so on.

(Score is Time)

FINISHER

2-3 SETS
10 DB Front Raises (Light)
10 DB Lateral Raises (Light)
10 DB Upright Rows (Moderate)

-Rest As Needed b/t Sets-

Wednesday:

5×3
Pausing Deadlift*

*Use the same Moderate weight for all 5 sets. Pause for :02 below the knee on the way up and down each rep. Option for Clean Grip or Snatch Grip.

“FIGHT GONE BAD”

3 ROUNDS FOR MAX REPS
1:00 Wall Ball (20/14)
1:00 Sumo Deadlift High Pull (75/55)
1:00 Box Jump (20)
1:00 Push Press
1:00 Row for Cals

-1:00 Rest b/t Rounds-

(Score is Reps)

KG WB: (9/6)
KG BB: (35/25)

Thurday:

PARTNER WORKOUT
IN TEAMS OF 2…

AMRAP x 28 MINUTES*
400m Run
60 Ring Rows**
80 Plate Weighted Sit-Ups (Athlete Choice)
100 Plate Gun Hold Alt. Lunges

*P1 works while P1 rests. The 400m Run will be completed together, all other work will be split as needed.
**Option for Strict Pull-Ups.

(Score is Rounds + Reps)

Friday:

5×2
Snatch*

*Goal is 70-80% or Moderate-Heavy. Option for Squat or Power. Does not need to be TNG.

(Score is Weight)

FOR TIME
25 Burpee Over Bar
5 Hang Squat Snatches (135/95)
20 Burpee Over Bar
4 Hang Squat Snatches
15 Burpee Over Bar
3 Hang Squat Snatches
10 Burpee Over Bar
2 Hang Squat Snatches
5 Burpee Over Bar
1 Hang Squat Snatches

(Score is Time)

KG BB: (60/42.5)

Saturday:

1.) EMOM x 5 MINUTES*
2 Bottom to Half Strict Pull-Up
+
2 Top to Half Strict Pull-Up
+
1 Strict Pull-Up

*Band Optional.

-Short Rest b/t P1 & P2-

2.) EMOM x 5 MINUTES
1 Kip Swing
+
1 Chest to Bar or Pull-Up
+
1 Kip Swing

IN TEAMS OF 2…

AMRAP x 18 MINUTES
200 Double Unders
100 Cal Row
50 Chest to Bar Pull-Ups

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

(Score is Rounds + Reps)

Sunday:

EMOM x 20 MINUTES
MIN 1 – 3 Wall Walks
MIN 2 – 20 V-Ups
MIN 3 – Max Single DB Alt. Box Step-Ups (50/35)|(24/20)*
MIN 4 – Rest

*DB can be held any way above the waist.

(Score is Lowest Step-Ups)

KG DB: (22.5/15)

FINISHER

2-3 SETS
12-15 DB Bent Over Row
15-20 DB Floor Press

-Rest 1:30 b/t Sets-

 

STRENGTH-LOCATION-BACK HALL 6

22.7.2024 WORKOUT
4 SETS
6+ Tempo Weighted Chin-Up (30X0)
-Rest :10-
12 Tempo Deficit Pendlay Row (30X0)
-Rest :10-
25 Banded Dante (Or Low-Cable) Rows
-Rest 3:00 b/t Sets-
3 SETS
8 Seated DB Hammer Curl (Moderate-Heavy)
-Rest :10-
10 Tempo DB Zottman Curl (2121)
-Rest :10-
12 Supinated Incline DB Curls (Moderate)
-Rest 2:00 b/t Sets-
24.7.2024 WORKOUT
1.) 3 SETS
15 Barbell Upright Rows (Moderate)
-Rest 1:00 b/t Sets-
2.) 3 SETS
20 Single DB Skull Crushers (Moderate)
-Rest 1:00-
15/15 Single Arm Dumbbell Hammer Curls (Moderate)
-Rest 1:00 b/t Sets-
3.) 3 SETS
12-15 Dumbbell Lateral Raises (Light to Moderate)
-Rest :30-
12-15 Plate Front Raises (Light to Moderate)
-Rest :30-
12 Banded Face Pulls (Moderate; focus on squeezing at the end of the motion)
-Rest 1:00 b/t Sets-
25.7.2024 WORKOUT
5 SETS
4 Tempo Bench Press (20X0)
-Rest 2:30 b/t Sets-
2 SETS
8-12 Incline DB Press (30X0)
-Rest 1:00-
Max Reps Close-Grip Chin-ups
-Rest 1:00 b/t Sets-
2 SETS
16-20 DB Chest Fly (Moderate)
-Rest 1:00-
Max Reps Banded Dante (Or Low Cable) Row
-Rest 2:00 b/t Sets-
27.7.2024 WORKOUT
6 SETS
4 Weighted Pull-ups (20X0)
-Rest 2:00 b/t Sets-
2 SETS
12-16/12-16 Half-Kneeling Single-Arm Banded Lat Pulldown (Heavy)
-Rest 1:30-
Max Reps DB Floor Press (Moderate-Heavy)
-Rest 1:30 b/t Sets-
2 SETS
8-12/8-12 Tempo Single Arm Landmine Row (30X0)
(Moderate)
-Rest 1:30-
16-20 Alternating Top Down DB Bench Press (Moderate-Heavy)
-Rest 1:30 b/t Sets-

 

WEIGHTLIFTING-LOCATION-BACK HALL 6

23.07.2023 Workout
Test day
30 min
Snatch
Build to a Heavy Single
5-5-3-3-3-1-1-1-1-1
30 min
Clean and Jerk
Build to a Heavy Single
3-3-2-2-2-1-1-1-1-1