CrossFit Unit Program 12/03/2017 Sunday

Training Program 12/03/2017 Sunday


CrossFit Unit Training Program


Gymnastics Emphasis


Gymnastics Strength


Eccentric Pull Ups(Slow and Controlled)


20 x 1


Hollow Holds


Accumulate 4 Mins Hollow Hold


Shoulder Mobility


50 PVC Pass Throughs gradually moving the hands in little by little as long as the arms don’t bend.


Workout Of The Day (WOD)


For Time


5 Rounds


Ring Rows


Burpees


CrossFit: The Medicine-Ball Clean





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Excel as Individuals, Grow in Unity


CrossFit Unit Program 11/03/2017 Saturday

Training Program 11/03/2017 Saturday/strong>


CrossFit Unit Training Program


Workout Of The Day (WOD)

In Teams of 4 (2 male 2 female)


To Complete(total)


300 Back squat (Rx:60/40kg) (Scaled:40/30kg)


200 Pull-ups


100 STO (Rx:40/30kg) (Scaled:20/15kg)


300 Back squat (60/40kg) (Scaled:40/30kg)


200 Push-ups


300 OHS(20/15kg)


In this training, the objective is to complete the above work capacity, at all times, 1 male & 1 female working.


CrossFit: Corporate Team Building





We Decide Our Destiny


Excel as Individuals, Grow in Unity


CrossFit Unit Program 10/03/2017 Friday

Training Program 10/03/2017 Friday


CrossFit Unit Training Program


STRENGTH/SKILL


Sumo Deadlift for load:


#1: 5 reps @ 50%
#2: 3 reps @ 70%
#3: 2 reps @ 80%
#4: 2 reps @ 85%
#5: 2 reps @ 90%


Workout Of The Day (WOD)


Individual WOD


6 Rounds(Running 18 Mins)


1st Min : 10 Strict Pull Ups
2nd Min: Max Ring Rows
3rd Min: Recovery Row


Record Score of Ring Rows Each Round


In Love With the Lifestyle: ZZ CrossFit





We Decide Our Destiny


Excel as Individuals, Grow in Unity