Daily WOD 25/01/2014 SATURDAY

CrossFit Unit Program – 25/01/2014, Saturday

 
 

Warm Up & Mobility

 

Warm – Up

 

Shoulder & Ankle Mobility

15 Close, 15 Shoulder Wide & 15 Wide Stance Air Squats

10 Close, 10 Shoulder Wide & 10 Wide Stance Push Ups

5 Close, 5 Shoulder Wide & 5 Wide Grip Pull Ups

10 Tuck Jumps

 
 

Strength/Skills

 

Handstand / HSPU Practice

 

10 Mins

 

Strict Press

 

5 Sets Of 5 Reps

All 5 Sets at 65% of M.E

10 Mins To Complete

 
 

Workout Of The Day (WOD)

 

Regional 2011 Team Chipper

 

For Time or Complete in 30 Mins:

 

In Teams of 4, Only two athlete may be working at a time (1 male & 1 female).

All pull-ups must be completed before the Double Unders,all the Double-unders before the Kettle Bell Swings, and all the Double-Unders before the Overhead Squats.

 

250 Pull-ups

250 Double-unders / 750 Singles

250 Kettle Bell Swings

250 Overhead squats

 

CrossFit WOD Open's 11.2

CrossFit Unit WOD


 
 

Excel as Individuals, Grow in Unity

 
 

Daily WOD 24/01/2014 FRIDAY

CrossFit Unit Program – 24/01/2014, Friday

 
 

Warm Up & Mobility

 

Warm – Up

 

800meters Jog

Circle of Friends

5 Push Ups, 5 Sit Ups & 5 Air Squats

11 Strict Pull Ups

 
 

Strength/Skills

 

Front Squats

 

For 7 Mins, Every Min, Perform 3 Front Squats

Work Towards 75% Of Max Effort

Increase Weight After Each Set

 
 

Good Mornings

 

5 Sets Of 8 Reps

Increase Weight After Each Set

 

Workout Of The Day (WOD)

 

2011 CrossFit Games Open 11.2

 

Complete as many rounds and reps as possible in 15 minutes of:

 

9 Deadlifts (70kg/45kg)

12 Push Ups

15 Box Jumps(24″/20″)

 

CrossFit Cleans & Jerk Practice

CrossFit Unit Olympic Weight Lifting

CrossFit Cleans & Jerk Practice

CrossFit Unit Olympic Weight Lifting


 
 

Excel as Individuals, Grow in Unity