fbpx

Programming Week 31 – 2024-Hall 4

  • jul 28, 2024
  • CrossFit U1

ENDURANCE-Hall 4

 08-05-24
BUDDY WORKOUT
WOD: 10 ROUNDS
– 10 Devil Presses @2×15/10kg
– 30 cal (Machine that is available, bike erg is + 5 cal)
After round 2-4-6-8 and 10th = run together 400m
Timecap: 42 Minutes
7 Aug 24
WOD: 38 AMRAP
BUDDY WOD
– 100 cal Machine that is available
– 60 DB Snatches @15/10kg
– 40 Burpees

 

LITE – Hall 4

Tuesday:

AMRAP x 18 MINUTES
400m Run
15 Toes to Something
6 Strict Pull-Ups

(Score is Rounds + Reps)

FINISHER

2-3 SETS
10/10 Single Arm Supported DB Row
12-15 DB Bent Over Reverse Flyes

-Rest As Needed b/t Sets-

Wednesday:

5×3
1+1/2 Back Squat

7 ROUNDS FOR TIME
10 Back Squats (65/45)
70 Single Unders

(Score is Time)

KG BB: (30/20)

Thurday:

EMOM x 24 MINUTES
MIN 1&2 – 500/400m Row
MIN 3 – Max Burpees to Target*
MIN 4 – Rest

*Target is ideally 6″ above standing reach.

(Score is Lowest Burpees)

Friday:

5×1
Snatch*

*Goal is 80-90% or Heavy. Option for Squat or Power.

EVERY 2:00 x 6 SETS
4 Power Snatches (95/65)
6 Jumping Pull-Ups
8 Box Jump Overs (20)

-Rest w/ Time Remaining-

(Score is Slowest Set)

KG BB: (42.5/30)

Saturday:

IN TEAMS OF 2…

AMRAP x 28 MINUTES*
50 Air Squats
50 Push-Ups
50 Walking Lunges
400m Run

*The 400m Run will be completed together. All other movements will be split as needed with P1 working while P2 rests.

(Score is Rounds + Reps)

Sunday:

3 SETS FOR QUALITY
3:00 Row, Bike, or Ski
10 Up-Downs
20 Russian KB Swings (Athlete Choice)
30 Sit-Ups
40 Crossover Single Unders*
1:00 Static Hold**

-Rest 1:00 b/t Sets-

*Option for 80 Single Unders
**Static Hold Options…
Plank Hold
Side Plank Hold (:30/ea side)
Wall Handstand Hold
Tuck or Hollow Hold
Deadhang Hold

 

Hyrox – Hall 4

30-07-24 Hyrox training
For Time:
700 meter run
50 Burpees
700 meter Run
50 Wall Balls
400 meter run
200 meter farmers carry
700 meter run
50 wall balls
700 meter run
100 sit ups
Time cap: 40 min

 

U1 FUNDAMENTALS-Back Hall 4

29-06-2024 Fundamental #4 Strict press/ Push press & Push jerk
31-06-2024 Fundamental #5 Clean & Med ball clean