CrossFit Unit Training 30/1/2015

CrossFit Unit Training Program

 

5th Week of 2015 (4 Weeks Strength Cycle 5/3/1) – 30/1/2015, Friday

 

Hips Mobility Work

 

2 Rounds

 

10 Good Mornings

 

10 Deadlifts

 

10 Back Squats

 

UNIT’s Strength/Skills

 

Deadlifts(Jim Wendler 5/3/1)

 

3 Sets of 3 Reps (75%, 85% & 95%)

Within 15 Mins

 

Assistance Work

 

Deadlifts

Every 2 Mins for 10 mins, 10 Reps @ 60%

 

UNIT’s Workouts Of The Day (WOD)

 

METCON (TIME)

 

ELIZABETH

 

21– 15 – 9 Reps

 

Power Cleans

 

Ring Dips

 

OR

 

METCON(TIME|EMOM)

 

100 Thrusters (Male:60/50/40kg|Female 40/30/20kg)

 

Every 60 Sec,3 Burpees

 

CrossFit Unit Weekend WOD Session

CrossFit Unit Tyre Flips
Together, Everything is Possible.

 

We Decide Our Destiny

 

Excel as Individuals, Grow in Unity

 

CrossFit Unit Training 29/1/2015

CrossFit Unit Training Program

 

5th Week of 2015 (4 Weeks Strength Cycle 5/3/1) – 29/1/2015, Thursday

 

Shoulder Mobility Work

 

2 Rounds

 

10 Paused Push Ups

 

10 Ring / Box Dips

 

200m Run

 

UNIT’s Strength/Skills

 

Bench Press(Jim Wendler 5/3/1)

 

3 Sets of 3 Reps (75%, 85% & 95%)

Within 15 Mins

 

Assistance Work

 

Weighted Push Ups

5 Sets of 10 Reps (5/10/15/20kg)

 

AND

 

Single Hand Rows

5 Sets of 12 Reps

 

UNIT’s Workouts Of The Day (WOD)

 

METCON (TIME)

 

ELIZABETH

 

21– 15 – 9 Reps

 

Power Cleans

 

Ring Dips

 

OR

 

METCON(WEIGHTS)

 

12 Mins AMRAPS

 

14 KB Swings

 

7 HSPUs

 

CrossFit Unit Ladies

CrossFit Unit WOD – Morning Crew With WOD ELIZABETH. Moment during Box Dips

 

We Decide Our Destiny

 

Excel as Individuals, Grow in Unity

 

CrossFit Unit Training 27/1/2015

CrossFit Unit Training Program

 

5th Week of 2015 (4 Weeks Strength Cycle 5/3/1) – 27/1/2015, Tuesday

 

Ankle Mobility Work

 

2 Rounds

 

10 Close Stance Air Squats

 

10 Superman Extension with 3 Sec Hold Each Rep

 

10 Strict V-Ups with 3 Sec Hold Each Rep

 

UNIT’s Strength/Skills

 

Back Squats (Jim Wendler 5/3/1)

 

3 Sets of 3 Reps (75%, 85% & 95%)

Within 15 Mins

 

Assistance Work

 

Close Stance Back Squats

5 Sets of 10 Reps @50% of R.M

 

AND

 

Banded Leg Curls

5 Sets of 15 Reps

 

UNIT’s Workouts Of The Day (WOD)

 

METCON (TIME)

 

ELIZABETH

 

21– 15 – 9 Reps

 

Power Cleans

 

Ring Dips

 

OR

 

METCON(BODYWEIGHT)

 

5 RFT

 

50 Doubles / 150 Singles

 

5 Bar Muscle Ups (15 Pull Ups & 15 Ring/Box Dips)

 

CrossFit Unit StrongLift 5x5

Coach Mel Squats !

 

We Decide Our Destiny

 

Excel as Individuals, Grow in Unity