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Programming Week 4-2023-Hall 6

  • jan 22, 2023
  • CrossFit U1

WODs-LOCATION-HALL 6

23.01 CrossFit
A) 4 Supersets:
– 12+12 Bulgarian Split Squats @Build Up
– 15 Reverse Flyes (use small DB or plates)
B) WOD: Every 3:00 x 5:
– 15/11 cal Echo Bike
– 12 DB Thrusters @2×22.5/15kg
– 9 Toe 2 Bar
24.01 CrossFit
A) Power Clean and Jerk – Barbell Cycling
Every 2:00 x 5:
– 6 Power Cleans and Jerks @Build Up
B) WOD: HERO WOD ”DT”
5 ROUNDS
– 12 Deadlifts
– 9 Hang Power Cleans
– 6 Push Jerks
RX= 70/48kg
25.01 CrossFit
A) 4 Supersets:
– 10+10 Single Leg Deadlifts @Build Up
– 8+8 Single Arm Standing Shoulder Press @Build Up
B) WOD: FOR TIME
6-5-4-3-2-1-2-3-4-5-6
– Devil Press @2×22.5/15kg
– after each set perform 10/7 cal Echo Bike ( not after last set of 6)
26.01 CrossFit
A) Power Snatch – Barbell Cycling
Every 2:00 x 5:
– 6 Power Snatches @Build Up
B) WOD: 5 ROUNDS
– 35 Double Unders
– 13 Power Snatches @35/20kg
– 35 Double Unders
REST 1 min
27.01 CrossFit
WOD: HERO WOD ”ANGIE”
FOR TIME
– 100 Pull Ups
– 100 Push Ups
– 100 Sit Ups
– 100 Air Squats
28.01 CrossFit
WOD: TEAMS OF 3
25 min AMRAP
– 8/6 cal Echo Bike
– 3 Sandbag Over The should Clean @68/45kg
– 3 Burpees
Rotate per full round.
2 other team mates hold 1 KB – suitcase hold @AHAP
(Switch side each round )
29.01 CrossFit
A) Work up to a heavy set of 5 (per side):
– Hang Power Snatch with KB
After each performed set do 10-12 shoulder taps (on top of wall walk position)
CAP: 14
B) WOD: 15 min AMRAP
– 20m KB Overhead Walk Lunges @20/12kg
– 50 Double Unders
– 2 Rope Climbs

STRENGTH-LOCATION-BACK HALL 6

23.1 Week 4
Teams of 2. 2 spots on the wall so 2 teams. Waterfall format.
A. Back Squat. 5×3. Aim for the 90% 1RM of previous weeks. 4 min per set.
B. 3 super sets of:
Max set unbroken Push ups into
12 burpee plate jump
Rest 2 min in between sets.
28.1 Teams of 2. 2 spots on the wall so 2 teams. Waterfall format.
A. Back Squat. 5×3. Aim for the 90% 1RM of previous weeks. 4 min per set.
B. 3 super sets of:
Max set unbroken Push ups into
12 burpee plate jump
Rest 2 min in between sets.
Week 4 FBB alternative (On Saturday for the people who did Monday)
4 sets of 12 Bench Press. Narrow grip. 3-2-1-0
Use all the time until the end of the lesson. Teams of 2 as usual.

WEIGHTLIFTING-LOCATION-BACK HALL 6

24-01
Mid Hang Snatch+ OH Squat 3+1
Snatch Pulls 5×5
Back Squat 3×4
26-01
Mid Hang Clean+ Jerk 3+1
Front Squat 4×4
Bend Over Row 4×12