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Programming Week 48 – 2023-Hall 6

  • nov 26, 2023
  • CrossFit U1

WODs – LOCATION-HALL 6

Monday:

STRENGTH
6-4-2 | 4-3-2*
Deadlift
*Start Moderate and build to Heavy. The second wave (4-3-2) should be heavier
than the first (6-4-2).

BENCHMARK WORKOUT
“DIANE”
FOR TIME
21-15-9
Deadlifts
Handstand Push-Ups
(Score is Time)
KG BB: (100/70)

 

Tuesday:

WORKOUT
EMOM x 30 MINUTES
MIN 1 – 12/10 Echo Cal Bike
MIN 2 – Max Strict Pull-Ups
MIN 3 – 12/10 Echo Cal Bike
MIN 4 – Max Toes to Bar
MIN 5 – Rest
(Score is Total Reps of Strict Pull-Ups +
TTB)

 

Wednesday:

STRENGTH
6-4-2 | 4-3-2*
Push Jerk
*Start Moderate and build to Mod-Heavy. The second wave (4-3-2) should be
heavier than the first (6-4-2)

WORKOUT
AMRAP x 12 MINUTES
8 Shoulder to Overhead (Athlete Choice, Moderate)*
10 Box Jumps Overs (20)
12 Wall Balls (Athlete Choice)
*Weight Options…
(Score is Rounds + Reps)
KG BB1: (42.5/30)
KG BB2: (52.5/35)
KG BB3: (60/42.5)
KG BB4: (70/47.5)

 

Thurday:

SKILL
ON A 10:00 RUNNING CLOCK…
Practice Gymnastic Pull Option*
Gymnastic Options:
(Ring) Pull-Up
Chest to Bar
Hips to Rings
Ring Muscle-Up

WORKOUT
10 ROUNDS FOR TIME*
200m Run
3 Ring Muscle-Ups
(Score is Time)
*From CF 8/14/23

 

Friday:

STRENGTH
6-4-2 | 4-3-2*
Back Squats
*Start Moderate and build to Heavy. The second wave (4-3-2) should be heavier
than the first (6-4-2).

BENCHMARK WORKOUT
“POINT BREAK”
FOR TIME
9-7-5-15-12-9
Front Squat
Bar Facing Burpee
(Score is Time)
KG BB: (70/47.5)

 

Saturday:

PARTNER WORKOUT
IN TEAMS OF 2…
AMRAP x 22 MINUTES*
60 Double Unders
30 V-Ups or Tuck-Ups
14 Sumo Deadlifts (Athlete Choice)**
*Workout starts with a 1000m Row. For all other movements, P1 works while P2 rests. Split work as needed. At the 11:00 mark,
both partners will complete another 1000m Row together and pick up where they left off in the AMRAP when back.

 

Sunday:

WORKOUT
ON A 7:00 RUNNING CLOCK…
Max Cal Row
-Rest 3:00-
AMRAP x 7 MINUTES
6 Push-Ups*
8 Alt. Lunges
10 Slam Balls (Athlete Choice)
*Option for Hand Release.
-Rest 3:00-
ON A 7:00 RUNNING CLOCK…
Max Cal Row
(Score is Total Reps)
**Each Cal is 1-Rep. Each round of the AMRAP has 24 Reps.

 

STRENGTH-LOCATION-BACK HALL 6

27.11.2023 WORKOUT
8-8-6-6-4
Weighted Pull-Up
-Rest 2:00 b/t Sets-
1.) 3 SETS
12-15 DB Pullover (Mod-Heavy)
-Rest 1:00-
12/12 Single Arm DB Row (Moderate)
-Rest 1:30 b/t Sets-
2.) 3 SETS
8-12 DB Squeeze Press (Moderate)
-Rest :10-
8-12 DB Floor Press (Light-Mod)
-Rest 2:00 b/t Sets-
29.11.2023 WORKOUT
1.) 3 SETS
12/12 Back Rack Bulgarian Split Squats (Mod)
-Rest 1:00
10-12 Hamstring Curls on Wallball or Rower
-Rest 1:00 b/t Sets-
2.) 2 SETS
20 Goblet Squats (Light-Mod)
-Rest :10-
25 Jumping Squats
-Rest 1:00 b/t Sets-
EVERY 2:30 FOR 4 SETS
15-20 Weighted Sit-Ups OR Cable Crunches
8-12 Hanging Knee Raises
-No Additional Rest b/t Sets-
2.12.2023 WORKOUT
10-8-8-6-6
Incline Barbell Tempo Bench (40X0)*
*Utilize a slight incline only.
-Rest 2:00 b/t Sets-
1.) 4 SETS
6-10 Neutral Grip Pull-Ups
-Rest :45-
12 Bent Over Barbell Row (Moderate)
-Rest 1:30 b/t Sets-
2.) 2 SETS Finisher
Max Overhead DB Tricep Extensions (Mod)

 

WEIGHTLIFTING-LOCATION-BACK HALL 6

28.11.2023 Workout
E90s for 4 Sets
3 Muscle Clean
RPE 6-8
E3M for 5 Sets
1 Clean Deadlift + 1 Hang Clean + 1 Front Squat + 1 Jerk
RPE 6-8
E3M for 5 Sets
10 Second Clean Deadlift
RPE 7.5-8