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Programming Week 50 – 2023-Hall 6

  • dec 10, 2023
  • CrossFit U1

WODs – LOCATION-HALL 6

Monday:

STRENGTH — Build to a 1-Rep Push Jerk
Push Jerk for load:
#1: 1 rep

WORKOUT
AMRAP x 8 MINUTES
35 Double Unders*
5 Push Jerks (75% of 1-Rep)
*Option for Unbroken.
(Score is Rounds + Reps)

 

Tuesday:

STRENGTH — Build to a 1-Rep Back Squat
Back Squat for load:
#1: 1 rep

PARTNER WORKOUT
IN TEAMS OF 2…
ON A 12:00 RUNNING CLOCK…*
150/125 Cal Bike
-Max Synchro Burpees in Time Remaining-
*P1 works on the Bike while P2 rests. Split Bike Cals as needed. Burpees are completed together.
(Score is Reps of Synchro Burpees)

 

Wednesday:

3 ROUNDS FOR TIME
25 Power Snatch
50 Sit-Ups*
10 Bar Muscle-Ups
*Option for 35 GHD Sit-Ups.
(Score is Time)
KG BB: (35/25)

 

Thurday:

AMRAP x 24 MINUTES
Max Cal Machine of Choice*
*Every 3:00 not including 0:00, complete 10 Alt. Slamball Goblet Lunges + 15 Slam Balls (Athlete Choice).
(Score is Total Cals)

 

Friday:

STRENGTH — Build to a 1-Rep Deadlift
Deadlift for load:
#1: 1 rep

WORKOUT
FOR TIME
55/40 Cal Echo Bike
20 Deadlifts
25/20 Cal Echo Bike
10 Deadlifts

(Score is Time)
KG BB: (100/70)

 

Saturday:

PARTNER WORKOUT
IN TEAMS OF 2…
4 SETS
AMRAP x 4 MINUTES
10 Front Squats (Athlete Choice)
10 Toes to Bar
-Rest 1:00 b/t Sets-
*P1 will complete a full round while P2 completes Max Burpee Box Jump Overs (Athlete Choice). Once P1
completes a round, partners will switch. Athletes will pick up where they left off.
(Score is Total Burpee Box Jump Overs)

 

Sunday:

WORKOUT
AMRAP x 14 MINUTES
5 Strict Pull-Ups
8 Alt. DB Hang Power Clean to Overhead*
12/10 Cal Row
*Add 4 Reps after each full round.
(Score is Rounds + Reps)
KG DB: (22.5/15)

POST WORKOUT STRENGTH — 10-8-6-4 Bench Press
Bench Press for load:
#1: 4 reps

 

STRENGTH-LOCATION-BACK HALL 6

11.12.2023 WORKOUT
5 SETS
5 Tempo Back Squats (30X0)
-Rest As Needed b/t Sets-
.) 3 SETS
8/8 Double DB Tempo Split Squat (30X0)
-Rest 1:00-
2.) 2 SETS
8/8 Double DB Step Up (Not Alternating, Mod-Heavy)
-Rest :30-
10-12 Hamstring Curls on Wall Ball
-Rest :30-
25 Jumping Squats
-Rest 2:00 b/t Sets
13.12.2023 WORKOUT
8-8-6-6-4
Slight Incline Barbell Tempo Bench (40X0)
-Rest 2:00 b/t Sets-
1.) 3 SETS
8-12 Pronating DB Bench Press (Mod-Heavy)
-Rest 1:30-
12-15 DB Fly (Moderate)
-Rest 1:30 b/t Sets
3 SETS
Max Rep Pull-Ups (Use a band if you cannot get at least 6 reps)
-Rest :10-
8-10 Supinated Barbell Bent Over Row (Mod-Heavy)
-Rest 2:00 b/t Sets-
16.12.2023 WORKOUT
4 SETS
8 Library Sumo Deadlifts
-Rest 2:30 b/t Sets-
1) 3 SETS
12/12 Back Rack Bulgarian Split Squats (Mod)
-Rest 1:00
10-12 Hamstring Curls on a wallball
-Rest 1:00 b/t Sets-
3.) 2 SETS
20 Goblet Squats (Light-Mod)
-Rest :10-
25 Jumping Squats
-Rest 1:00 b/t Sets-

 

WEIGHTLIFTING-LOCATION-BACK HALL 6

12.12.2023 Workout
3 Rounds for quality
10 Banded Weighted Hip Thrust.
10 Push ups
E90s for 3 Sets
3 Muscle Cleans
RPE 7
E3M for 4 Sets
1 Clean Pull + 1 Power Clean to Parallel +
1 Clean + 1 Jerk
RPE 6.5 – 8.5
E2M for 5 Sets
1x 10 Second Clean Deadlift
RPE 9