CrossFit Unit Program 16/04/2017 Monday

Training Program 12/03/2017 Sunday


CrossFit Unit Training Program


Workout Of The Day (WOD) –Workout Of The Day (WOD)


For time:


15-ft. rope climbs, 10 ascents
100-meter walking lunge
50 dips
100-meter walking lunge
10 muscle-ups


Plyometrics Training


As Fast As Possible for Prowler


4 Sets of
50 Meters Prowler (40/20kg)
200 Meters Jog Recovery.


CrossFit: Embrace The Suck





We Decide Our Destiny


Excel as Individuals, Grow in Unity


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





We Decide Our Destiny


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