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Programming Week 49 – 2023-Hall 4

  • dec 03, 2023
  • CrossFit U1

ENDURANCE-Hall 4

04.12.23 Endurance
CONCEPT 2 PARTY
FOR MAX CAL ON EACH MACHINE
4 min BIKE ERG
1 min REST
3 min BIKE ERG
1 min REST
2 min BIKE ERG
2 min REST ( clean and rotate )
4 min SKI ERG
1 min REST
3 min SKI ERG
1 min REST
2 min SKI ERG
2 min REST ( clean and rotate )
4 min ROW
1 min REST
3 min ROW
1 min REST
2 min ROW
06.12.23 Endurance
‘THE VETERAN”
WOD: 11 ROUNDS FOR TIME
– 500/400m Row
– 11 KB Thrusters @ 16/12 kg per hand
– 11 Burpees

 

LITE – Hall 4

Tuesday:

STRENGTH
12-10-8*
Deadlift
*Start Light and build to Moderate. This is a deload week in the Strength Cycle

WORKOUT
3 ROUNDS FOR TIME
150 Single Unders
40 Wall Balls
20 Deadlifts
(Score is Time)
KG WB: (6/5)
KG BB: (42.5/30)

 

Wednesday:

STRENGTH
12-10-8*
Push Jerk
*Start Light and build to Moderate. This is a deload week in the Strength Cycle

WORKOUT
4 SETS
2-4-6
Push Jerk
12-8-6
Toes to Something
-Rest 1:30 b/t Sets-
(Score is Slowest Set)
*1 SET = 2/12, 4/8, 6/6 then rest. All
barbell reps should be performed
unbroken…and only slightly heavier than
the final loading in the Strength.
KG BB: (60/42.5)

 

Friday:

STRENGTH
12-10-8*
Back Squat
*Start Light and build to Moderate. This is a deload week in the Strength Cycle.

WORKOUT
ON A 16:00 RUNNING CLOCK…
1750/1600m Row
-Immediately Into-
AMRAP In Time Remaining…
10 Thrusters
10 Up-Downs
15 Sit-Ups
(Score is Rounds + Reps)
KG BB: (20/15)

 

Saturday:

PARTNER WORKOUT
IN TEAMS OF 2…
AMRAP x 14 MINUTES*
1 Power Clean (Athlete Choice)
2 Box Jump Overs (Athlete Choice)
3 Chest to Bar Pull-Ups
*P1 will complete 1 full round while P2 rests. Once P1 has completed a round P2
will then complete a round.

POST WORKOUT STRENGTH
ON A 10:00 RUNNING CLOCK…
Build to a Heavy Complex…
1 Clean* +
1 Hang Clean*
*Option for Squat or Power.

 

Hyrox – Hall 4

Di.05.12.2023 Hyrox training
A) Kb Gblet squats 10-10-10-10 4sec down 1 sec up
Time cap 8 Min
AMRAP 31 Min
From 0:00-15:00, AMRAP of:
20 Burpee Broad Jumps
400 meter Run
Rest 1 minute
From 16:00-31:00, AMRAP of:
20 Alt. Sandbag Lunges 20/10 kilo
30/20 cal echo bike
Repeat from 22-4-2023

 

U1 FUNDAMENTALS-Back Hall 4

04-12-2023 Fundamental #7 Burpee & Double unders
05-12-2023 Fundamental #8 Thrusters
06-12-2023 Fundamental #9 Handstand & Wall walks

 

U1 Fit Mom-Back Hall 4

4-12-2023