CrossFit Unit 10/6/2016 Friday

10/6/2016, Friday


CrossFit Unit Training Program


Warm-Up


400m Run


2 Round


10 Banded Front Rack Squats
10 Banded Clean Sot Presses
10 Floor Superman Extensions
10 Bulgarian Split Lunges


Strength/Skills


Compound Strength


Front Squat for load: (15Mins)


#1: 5 reps
#2: 5 reps
#3: 5+ reps


Set #1 – 65% x 5
Set #2 – 75% x 5
Set #3 – 85% x 5+


Accessory Strength


Pistol Squats(10Mins)
5 Sets of 10 Reps (Alternate Leg)


GHD Back Extentsion(10Mins)
5 Sets of 10 Reps


Workout Of The Day (WOD)


PRACTICE for 10 minutes: Tripod Headstand


1. Tripod Tuck Up to Headstand
2. Tripod Straddle Up to Headstand
3. Tripod Pike Up to Headstand





We Decide Our Destiny


Excel as Individuals, Grow in Unity


CrossFit Unit 5/5/2016 Thurs

5/5/2016, Thursday


CrossFit Unit Training Program


Warm-Up


15 Meters Inch Worm


2 Rounds


10 Floor Press
10 V-Ups
10 Hindu Push Ups


Strength/Skills


Compound Strength


Bench Press


10 Sets of 4 Reps @ 74%


Pull Ups


4 Sets of 7 Reps(Fix Weighted/Bodyweight, 10mins)


Workout Of The Day (WOD)


To Complete: 20 Minute Partner AMRAP


150 Dumbell Snatch (75/50)
Run 400m
150 Burpees
Run 400m
150 Toes To Bar
Run 400m


Divide up the reps however you choose. One person working at a time except you both must run each 400 together. If working alone, only do 75 reps.





We Decide Our Destiny


Excel as Individuals, Grow in Unity