Program 21/04/2017 Friday

Training Program 21/04/2017 Friday


CrossFit Unit Training Program


Olympic Lift


Power Clean
3 Sets of 2 Reps
(65%/70%/75%)
90 Sec Rest Between Work Sets


Clean Pulls
3 Sets of 3 Reps
(90%/95/100%)
90 Sec Rest Between Work Sets


Front Squats
3 Sets of 3 Reps
(70%)
90 Sec Rest Between Work Sets


Seated Box Jumps
4 Sets of 8 Reps(Each Side)
90 Sec Rest Between Work Sets


Good Morning
4 Sets of 8 Reps(Each Side)
Fix Load
90 Sec Rest Between Work Sets


Workout Of The Day (WOD)


Mini Sprint Series(AMRAP 5 Each)


WOD A
7 SDLHP (45/30kg) 10 HSPUs/HRPUs


Rest 5 Mins


WOD B
10 Chin Ups
10 Alternate Single Leg Squats


Rest 5 Mins


WOD C
10 STO(From Ground)
10 Front Squats (40/30kg)


CrossFit: Danny Watson: Legend





We Decide Our Destiny


Excel as Individuals, Grow in Unity


Program 19/04/2017 Wednesday

Training Program 19/04/2017 Wednesday


CrossFit Unit Training Program


Gymnastics Emphasis


Handstand & Midline Control


1. Handstand Static Hold Against Wall
2. Handstand Push Ups
3. Temp GHD Sit Ups & Back Extensions


Workout Of The Day (WOD)


Team of 3


To complete 150 CAL BIKE/ROW
Every 60 Sec, team mate that just completes work performs 3 HSPUs/6 BHSPUs.





Correcting the Loss of Lumbar Curve in the Squat





We Decide Our Destiny


Excel as Individuals, Grow in Unity


CrossFit Unit Program 18/04/2017 Tuesday

Training Program 18/04/2017 Tuesday


CrossFit Unit Training Program


STRENGTH/SKILL


Flat DB Bench Press:
10 Sets of 10 Reps
Fix Load
90 Sec Rest Between Work Sets


Chin Ups
10 Sets of 10 Reps
Fix Load
90 Sec Rest Between Work Sets


Flat Dumbbell Flyes
3 Sets of 12 Reps
Fix Load
90 Sec Rest Between Work Sets


ONE-ARM DUMBBELL ROW
3 Sets of 12 Reps(Each Side)
Fix Load
90 Sec Rest Between Work Sets


Workout Of The Day (WOD)


” Happy Hewett ”
5 Rounds
15 Power Snatch (75/55)
15 Toes to Bar


Accessory Core
5 rds
10 Glute Ham Raises
1 min Handstand Hold


CrossFit: Loss of Lumbar in the Squat





We Decide Our Destiny


Excel as Individuals, Grow in Unity