Monthly Archives: May 2016

CrossFit Unit 31/5/2016 Tuesday

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31/5/2016, Tuesday


CrossFit Unit Training Program


Warm-Up


3 Rounds


4 Snatch Deadlift(Mid Thigh – Extension)
4 Hang Muscle Snatch
4 Hang Power Snatch
4 Behind Neck Push Jerk
4 Overhead Squat


Strength/Skills


Compound Strength


Hang Power Snatch for load:


#1: 1 rep @ 45%
#2: 1 rep @ 55%
#3: 1 rep @ 65%
#4: 1 rep @ 65%
#5: 1 rep @ 70%
#6: 1 rep @ 70%
#7: 1 rep @ 75%


Compound Strength


Bench Press for load:


#1: 5 reps @ 50%
#2: 5 reps @ 55%
#3: 5 reps @ 60%
#4: 5 reps @ 60%
#5: 5 reps @ 60%


Workout Of The Day (WOD)


AMRAP 10 (Push Press & Pistol Squat Ladder)


Following the ladder of 2-4-6-8, etc. reps, complete as many reps as possible in 10 minutes of:


Push Press (60kg/45kg)
Pistol Squats (Alternate)



We Decide Our Destiny


Excel as Individuals, Grow in Unity

CrossFit Unit 30/5/2016 Monday

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30/5/2016, Monday


CrossFit Unit Training Program


Warm-Up


400m Run


2 Rounds


14 Jumping Lunges
10 Bar Good Morning
7 Push Ups
5 Pull Ups


Strength/Skills


Compound Strength – Back Squat(Deload)


Back Squat for load:
#1: 5 reps @ 55%
#2: 5 reps @ 60%
#3: 5 reps @ 65%
#4: 5 reps @ 65%
#5: 5 reps @ 65%


Double / Triple Unders


DU: 5-10-15-10-5


TU: 3-6-9-6-3


Workout Of The Day (WOD)


Tabata Row & Air Squats


Tabata row
Rest 1 minute
Tabata squats
Rest 1 minute
Tabata row


The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.
Your Tabata score is the least number of calories rowed or reps performed in any of the 8 intervals.





We Decide Our Destiny


Excel as Individuals, Grow in Unity

CrossFit Unit 27/5/2016 Friday

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27/5/2016, Friday


CrossFit Unit Training Program


Warm-Up


2 Round


5 Squat Complex
15 Good Morning
15 Floor Back Extension
15 Sit Ups


Strength/Skills


Compound Strength – Deadlifts


5 reps @ 40%
5 reps @ 60%
3 reps @ 65%
3 reps @ 70%
2 reps @ 75%
2 reps @ 80%


Gymnastics Strength -Toes To Bar


Toes-to-Bar: Max Reps


Plyometrics & Speed – Banded Resistance Sprint


6 Sets of 50 Meters


90 Sec Rest Between


Workout Of The Day (WOD)


Open 11.1


Complete as many rounds and reps as possible in 10 minutes of:


30 Double-unders
15 Power snatches (M: 75lbs / 35kg, W:55lbs / 25kg)





We Decide Our Destiny


Excel as Individuals, Grow in Unity