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Programming Week 44 – 2023-Hall 4

  • okt 29, 2023
  • CrossFit U1

ENDURANCE-Hall 4

30.10.23 Endurance
1800mRow
20 burpees Box jump/step ups 20″
20 Air Squats
1500 meter row
19 burpees Box jump/step ups 20″
19 Air Squats
1100 meter row
18 burpees Box jump/step ups20″
18 Air Squats
900 meter row
17 burpees Box jump/step overs 20″
17 Air Squats
500 meter row
16 burpees Box jump/step overs 20″
16 Air Squats
01.11.23 Endurance
Wod: Partner Wod You Go i Go For Time:
100 Burpees
100 Push ups
100 Kb swings 24/16 kg
100 Kb Frontrack squats 24/16 kg
100 Kb swings
100 Push ups
100 Burpees

 

LITE – Hall 4

Tuesday:

“WITCH WAY?”
FOR TIME
10 Power Snatches
20 Hang Clean & Overhead
20 Burpees
50/40 Cal Row
20 Burpees
20 Hang Clean & Overhead
10 Power Snatches
(Score is Time)
KG BB: (35/25)

 

Wednesday:

SKILL
ON AN 8:00 RUNNING CLOCK…
Practice Toes to Bar*
*Practice Straight Leg or Bent Knee variation of the Toes to Bar. Straight Leg
requires more hamstring flexibility while the Bent Knee may allow for faster cycle
time.

 

WORKOUT
2 SETS FOR TIME*
200m KB Farmers Carry**
200 Single Unders
40/35 Cal Bike
25 Knees to Chest
*Option to partition movements as
needed. Once starting a movement, you
must complete allotted reps.
**Option to use DBs.
-Rest 3:00 b/t Sets-
(Score is Slowest Set)
KG KB: (16/12)

 

Friday:

STRENGTH
ON A 22:00 RUNNING CLOCK…
Build to a 1-Rep Power Clean

WORKOUT
EMOM x 10 MINUTES
Jumping Pull-Ups*
1 Power Clean (75% of 1-Rep)
*Jumping Pull-Up Volume Options:
6 Reps
8 Reps
10 Reps
12 Reps
**Option for Kipping Pull-Ups

 

Saturday:

PARTNER WORKOUT
IN TEAMS OF 2…
FOR TIME
6 ROUNDS
10 Push Press (Athlete Choice, Light)
10 Up-Downs
-Immediately Into-
4 ROUNDS
12 Push Press (Athlete Choice, Light-Mod)
12 Burpees
-Immediately Into-
2 ROUNDS
15 Push Press (Athlete Choice, Moderate)
15 Burpees Over Bar
(Score is Total Cal Bike)
*P1 will complete one full round while P2
completes Max Cal Bike. Once a full round
is complete P2 will complete a full round
while P1 completes Max Cal Bike.

 

Hyrox – Hall 4

Di.31.10.23 Hyrox training
Accelerate
6 Rounds for time:
15/10 cal echo bike
8 burpee broad jumps
20 wall balls 6/4 kg
15/10 cal echo bike
8 burpee broad jumps
1:min rest
Do.02.11.23 Hyrox training
Easy going 40 min Amrap:
For people race Machine calls:
10-15-20-25-30-etc…..
Rotate between: Ski/bike/row/echo bike

 

U1 FUNDAMENTALS-Back Hall 4

Tuesday 31-10-2023 Fundamental #3 Front Squat & Overhead squat
Wednesday 01-11-2023 Fundamental #4 Strict press/ Push press & Push jerk
Saturday 04-11-2023 Fundamental #5 Clean & Med ball clean

 

U1 Fit Mom-Back Hall 4

30-10-2023