Program 23/04/2017 Sunday

Training Program 23/04/2017 Sunday


CrossFit Unit Training Program


SKILL


Bar Muscle Ups


10 – 1 Reps


As fast as possible.


Workout Of The Day (WOD)


Core Emphasis


3 Tabata Rounds


(5-8 Reps) V-Ups
(8-12 Reps) Tuck Crunches
(20 Sec) Hollow Rock
(20 Sec) Arch Hold


Rest 2 Mins Between Each Rounds


3 Rounds(NFT)


(5-10 Reps) GHD Back Extensions
(5-10 Reps) GHD Hip Extensions
(5-10 Reps) Romanian Deadlifts
(5-10 Reps) Arch Hold


A CrossFit Pregnancy: Healthy Mother, Healthy Child





We Decide Our Destiny


Excel as Individuals, Grow in Unity


Daily WOD 21/01/2014 TUESDAY

CrossFit Unit Program – 21/01/2014, Tuesday

 
 

Warm Up & Mobility

 

Warm – Up

 

Kettle Bell Warm Ups

20 Side To Side Lunges

75 Singles(In Blocks Of 75) / 100 Doubles(In Blocks of 25)

 
 

Strength/Skills

 

Back Squats

 

For 7 Mins, Every Min, Perform 3 BackSquats

Work Towards 75% Of Max Effort

Increase Weight After Each Set

 
 

Ring Dips (Weighted/Assisted)

 

5 Sets Of 5 Reps

Fixed Weights

Rest Sufficient After Each Set

 
 

Workout Of The Day (WOD)

 

Mash Ups Partner WOD

 

8 min AMREP

20 Wall Balls

Max Weighted Sit Ups

 

Rest 3 Mins

 

8 min AMREP

10 Kettle Bell Snatches (Alternate Hands)

Max Shuttle Sprints (40meters)

 
 

Excel as Individuals, Grow in Unity

 
 

Daily WOD 14/12/2013 Saturday

Woman Box Jump

CrossFit Unit Box Jumps


CrossFit Unit Program – 14/12/2013, Saturday

 
 

 
 

Warm Up & Mobility

 

Warm – Up

 

At Own’s Pace

 

Quads & Calf Myofascial Release

50 Deadlifts

50 Shoulder to Shoulder

 
 

Strength/Skills

 

Power Cleans

 

For 7 Mins, Every Min Perform 2 Power Cleans

Increase Weight After Each Min

Rest After Each Performing 2 Power Cleans

 

Rest 3 Mins

 

Power Snatches

 

For 7 Mins, Every Min Perform 2 Power Cleans

Increase Weight After Each Set

Rest After Each Performing 2 Power Cleans

 

 
 

Workout Of The Day (WOD)

 

3 Rounds For Time

 

Partner WOD

 

7 Heavy Tyre Flips

20 Push Ups

400 Meters Run

 
 

Excel as Individuals, Grow in Unity