CrossFit Unit Program 05/03/2017 Sun

Training Program 05/03/2017 Sunday


CrossFit Unit Training Program


Gymnastics Emphasis


Tabata Static Holds


4 Mins Hollow Hold (20sec Work/ 10sec Rest)


4 Mins Arch Hold(20sec Work/ 10sec Rest)


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 Quality


21 – 15 – 9


Strict Ring Row
Toes to Kettlebell


For Quality


30-20-10


Strict Push Ups
Hollow Sit Ups


CrossFit: Saving Lives





We Decide Our Destiny


Excel as Individuals, Grow in Unity


CrossFit Unit Program 03/03/2017 Fri

Training Program 03/03/2017 Friday


CrossFit Unit Training Program


STRENGTH/SKILL


Deadlift for load:


#1: 2 reps @ 80%
#2: 2 reps @ 85%
#3: 2 reps @ 90%


Workout Of The Day (WOD)


Three rounds of:


• Wall-ball, 20 pound ball, 10 ft target (Reps)
• Sumo deadlift high-pull, 75 pounds (Reps)
• Box Jump, 20″ box (Reps)
• Push-press, 75 pounds (Reps)
• Row (Calories)


In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.


CrossFit: The Push Jerk





We Decide Our Destiny


Excel as Individuals, Grow in Unity


CrossFit Unit Program 02/03/2017 Thurs

Training Program 02/03/2017 Thursday


CrossFit Unit Training Program


STRENGTH/SKILL


Overhead Squats


2 – 2 – 2


80% – 85% – 90%


Workout Of The Day (WOD)


AMRAP 12


2 Wall Balls (20/14lb)
2 Power Snatch(40/30kg)
2 T2B


3 athletes, each at their respective stations, complete their exercise before moving to the next.
Once each round is completed, increase reps by 2 (increasing ladder +2)


CrossFit and Pregnancy: Coaching and Scaling Tips





We Decide Our Destiny


Excel as Individuals, Grow in Unity