CrossFit Unit Training 30/12/2014

CrossFit Unit Training Program

 

Last Week of 2014 (8 Weeks General Cycle) – 30/12/2014, Tuesday

 

UNIT’s Warm-Up

1000 Meters Row

 

3 Rounds

 

5 Wide Grip Pull Ups(30 Secs)

 

10 Wide Stance Push Ups

 

15 Close Stance Squats

 

UNIT’s Strength/Skills

 

Muscle Ups Practice(Skill)

 

EMOM 10 : 2 Strict Muscle Ups

Substitute for Band Assisted/MU Transition to scale

 

Strict Press(Strength)

 

5×3 (75% – 90%), 4×8(40% – 60%)

Within 15 Mins

 

UNIT’s Workouts Of The Day (WOD)

 

METCON (TIME)

 

JACKIE

 

For Time

 

1000 meter row

 

50 thrusters

 

30 pull-ups

 

OR

 

METCON(WEIGHTS|EMOM:10)

 

Every Min To Execute;

 

10 Kettle Bell Swings

 

20 Doubles/40 Singles

 

Collectively Massive

You cannot Do wrong lifting heavy and getting dirty.

 

We Decide Our Destiny

 

Excel as Individuals, Grow in Unity

CrossFit Unit Training 29/12/2014

CrossFit Unit Training Program

 

Last Week of 2014 (8 Weeks General Cycle) – 29/12/2014, Monday

 

UNIT’s Warm-Up

10 Wall Walks

 

3 Rounds

 

HandStand Hold (30 Secs)

 

Bar Hang (30 Secs)

 

Squat Hold(30 Secs)

 

UNIT’s Strength/Skills

 

Clean Complex(Skill)

 

1 Hang Clean & 1 Squat Clean

Work Towards 85% of Hang Cleans Within 20 Mins

 

Back Squat(Strength)

 

5×3 (75% – 90%)

Within 15 Mins

 

UNIT’s Workouts Of The Day (WOD)

 

METCON (TIME)

 

JACKIE

 

For Time

 

1000 meter row

 

50 thrusters

 

30 pull-ups

 

OR

 

METCON(WEIGHTS|AMRAPS:12)

 

5 HSPUs

 

5 Hang Squats Cleans(

 

Introductory Class

The peace after Introductory Class’s WOD


 

We Decide Our Destiny

 

Excel as Individuals, Grow in Unity

CrossFit Unit Training 26/12/2014 FRIDAY

CrossFit Unit Training Program

 

Week 52 (8 Weeks General Cycle) – 26/12/2014, Friday

 

UNIT’s Warm-Up

5 Sets of 30 Doubles/60 Singles

 

3 Rounds

 

10 DeadLifts

 

10 STO

 

UNIT’s Strength/Skills

 

Deadlifts

 

5×3(75%-85%), 4×8(40%-60%)

Within 30 Mins

 
 

UNIT’s Workouts Of The Day (WOD)

 

METCON (TIME)

 

CINDY

 

20 Mins AMRAPS

 

5 Pull Ups, 10 Push Ups & 15 Air Squats

 

OR

 

METCON(WEIGHTS)

 

20 KB Swings

 

15 Shoulder To Overhead

 

10 Pull Ups

 

Concept 2 Rower 5Km

Unit’s 5km Rowing Games


 

We Decide Our Destiny

 

Excel as Individuals, Grow in Unity