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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)
VIDEO
We Decide Our Destiny
Excel as Individuals, Grow in Unity
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.
VIDEO
We Decide Our Destiny
Excel as Individuals, Grow in Unity
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)
VIDEO
We Decide Our Destiny
Excel as Individuals, Grow in Unity
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