CrossFit Unit 26/5/2016 Thursday

26/5/2016, Thursday


CrossFit Unit Training Program


Warm-Up


2 Rounds


500m Row
10 GHD Sit Up
10 GHF Back Extension
10 Wide Stance Squats
10 Wide Stance Push Ups


Strength/Skills


Compound Strength – Strict Press


5 – 30%
5 – 40%
3 – 50%
3 – 60%
2 – 70%
2 – 75%
1 – 85%


Gymnastic Strength – Weighted Pull Ups


5 RM
3 Mins Rest


3 RM
3 Mins Rest


1 RM (3 Attempts)
2 Mins Rest


Workout Of The Day (WOD)


For Time (Wall Balls)


60 Wall Ball


*If No Rep(Insufficent squat depth|Ball not achieving sufficient height|Ball not in contact with wall), add one extra rep including no rep.





We Decide Our Destiny


Excel as Individuals, Grow in Unity


CrossFit Unit 7/5/2016 Saturday

7/5/2016, Saturday


CrossFit Unit Training Program


Warm-Up


KB Clean & Jerk Handling Familiarisation & Orientation


Strength/Skills


Kettle Bell Movemements
A. Single Hand Swings
B. Single Hand High Pulls
C. Single Hand Cleans
D. Single Hand Jerks


Workout Of The Day (WOD)


Partner WOD: For Time


To Complete;


Performance
800m Run
120 Double Unders
100 Air Squats
80 Chest To Bar
60 GHD Sit Ups
40 Kettle Bell Clean & Jerks
20 Deficit Handstand Push Ups


Scaled
800m Run
120 Singles
100 Air Squats
80 Pull Ups/Ring Rows
60 V-Ups
40 Kettle Bell Clean & Jerks
20 Handstand Push Ups/Box Handstand Push Ups


Athletes are to complete the above Performance or Scaled Work Capacity each.
At any time, 1 athlete must be working.





We Decide Our Destiny


Excel as Individuals, Grow in Unity


CrossFit Unit 30/04/2016 Sat

30/4/2016, Saturday


CrossFit Unit Training Program


Warm-Up


For Quality


A. Bear Complex
3 Sets Of 3


B. Partner Medicine Ball Twist
50 Twist Each Side


Strength/Skills


Olympic Lift – Balance & Speed


Snatch Balance
Every 90 for 10 Sets, 5 Snatch Balance
(Fixed Load)


Workout Of The Day (WOD)


For Time


77 Hang Snatch
(Every Min, Execute 3 Burpees)





We Decide Our Destiny

Excel as Individuals, Grow in Unity