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    CrossFit Unit 10/6/2016 Friday

    10/6/2016, Friday


    CrossFit Unit Training Program


    Warm-Up


    400m Run


    2 Round


    10 Banded Front Rack Squats
    10 Banded Clean Sot Presses
    10 Floor Superman Extensions
    10 Bulgarian Split Lunges


    Strength/Skills


    Compound Strength


    Front Squat for load: (15Mins)


    #1: 5 reps
    #2: 5 reps
    #3: 5+ reps


    Set #1 – 65% x 5
    Set #2 – 75% x 5
    Set #3 – 85% x 5+


    Accessory Strength


    Pistol Squats(10Mins)
    5 Sets of 10 Reps (Alternate Leg)


    GHD Back Extentsion(10Mins)
    5 Sets of 10 Reps


    Workout Of The Day (WOD)


    PRACTICE for 10 minutes: Tripod Headstand


    1. Tripod Tuck Up to Headstand
    2. Tripod Straddle Up to Headstand
    3. Tripod Pike Up to Headstand





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