CrossFit Unit 21/10/2016 Friday

21/10/2016, Friday


CrossFit Unit Training Program


Strength/Skills


Compound Strength


Front Squats for load: (15Mins)


5 Sets of 3 Reps @ 78%


Rest 3 Mins Between Sets


Pull Ups for load: (15Mins)


5-4-3-2-1


Increase Weight/Decrease Assistance after each set


Ring Dips for load: (15Mins)


5-4-3-2-1


Increase Weight/Decrease Assistance after each set


Workout Of The Day (WOD)


Row WOD: 500m


4 Sets of 500m
Rest as much between sets.





We Decide Our Destiny


Excel as Individuals, Grow in Unity


CrossFit Unit 20/10/2016 Thursday

20/10/2016, Thursday


CrossFit Unit Training Program


Strength/Skills


Compound Strength


Bench Press for load: (15Mins)


#1: 20 reps @ 40%
#2: 3 reps @ 75%
#3: 15 reps @ 50%
#4: 2 reps @ 80%
#5: 10 reps @ 60%
#6: 1 rep @ 85%


For sets of 20/15/10 reps, 3 mins rest
For sets of 3/2/1 reps, 2 mins rest


Workout Of The Day (WOD)


Partner Ladder WOD : Thruster & Burpee


For Time
10 – 1 Rep


Thruster(60/45)
Burpee





We Decide Our Destiny


Excel as Individuals, Grow in Unity


CrossFit Unit 19/10/2016 Wednesday

19/10/2016, Wednesday


CrossFit Unit Training Program


Strength/Skills


Olympic Lift


Clean & Jerk
6 Sets of 1 Rep


Work Towards 85%


Compound Strength


Deadlift for load: (15Mins)


Deadlift for load:


#1: 3 reps – 75%
#2: 3 reps – 80%
#3: 3 reps – 80%
#4: 3 reps – 85%
#5: 3 reps – 85%


Rest 3 Mins Between Sets


Workout Of The Day (WOD)


AMRAP 10: Box Jumps & HSPUs


Complete as many rounds as possible in 10 minutes of:
20 box jumps, 24″/20″ box
10 handstand push-ups





We Decide Our Destiny


Excel as Individuals, Grow in Unity