Daily WOD 25/11/2013 Monday

CrossFit Unit Program – 25/11/2013, Monday

 
 

Warm Up & Mobility

 

Mobility

 

Thoracic Spine Mobility

 

Warm – Up

 

2 Rounds

6 Back Bridge

6 Pull Ups With 1 Sec Pause @ 3 Points

6 Ring/Bow Dips

10 Kettle Bell Squats

 
 

Strength/Skills

 

Front Squats

 

2 – 2 – 2 – 2 – 2 (5 Sets Of 2 Reps)

Increase Weight After Each Set

 

AND

 

Sprints Series

 

Resistance Sprints

3 Sets of 80 Meters

2 Mins Rest Between

 
 

Workout Of The Day (WOD)

 

For Time

 

10 – 1 Reps

 

Hand Stand Push Ups

 

Chest To Bar

 

Piston Squats (Reps Per Leg)

 
 

Excel as Individuals, Grow in Unity

 
 

Daily WOD 24/11/2013 Sunday

CrossFit Unit Program – 24/11/2013, Sunday

 
 

Warm Up & Mobility

 

Mobility

 

Straight leg Hip Swings Forward/Backward

Straight Leg Hip Swings Sideways

Wrist Static Holds Flexion/Extension

Wrist Walks

 

Warm – Up

 

2 Rounds

10 Deck Squats

7 Pull Ups

10 Rotational Push-Up

 
 

Strength/Skills

 

Back Squats

 

2 – 2 – 2 – 2 – 2 (5 Sets Of 2 Reps)

Delayed Effort(3 Sec Hold),Increase Load Incrementally

 

OR

 

Thrusters

 

1 – 1 – 1 – 1 – 1

Work Towards Max Effort

 
 

Workout Of The Day (WOD)

 

‘Elizabeth Goes Running’

 

21 – 15 – 9 Reps

 

Squat Cleans(60Kg/45Kg)

 

Ring Dips

 

After 21, 200meters Run, After 15, 400meters Run, After 9, 800meters Run

 
 

Excel as Individuals, Grow in Unity

 
 

Daily WOD 23/11/2013 Saturday

CrossFit Unit Program – 23/11/2013, Saturday

 
 

Warm Up & Mobility

 

Warm – Up

 

1 Round

 

20 Steps Forwards Lugnes

 

20 Push Ups

 

20 Strict Presses

 

20 Medicine Ball Core Twist

 
 

Strength/Skills

 

Push Press

 

10 – 2 – 20 – 2 – 30 – 2

 

2 Reps – Heavy

 

(10, 20 & 30 Reps) – Light

 
 

Workout Of The Day (WOD)

 

8 Mins (EMTOM)

 

1st Min – 3 Hang Cleans, 3 Burpees

 

2nd Min – 3 Hang Cleans, 4 Burpees

 

 

8th Min – 3 Hang Cleans, 10 Burpees

 
 

Excel as Individuals, Grow in Unity