Training Program 25/04/2017 Tuesday
CrossFit Unit Training Program
STRENGTH (German Volume)
Back Squats
5 Sets of 10 Reps
Fix Load
90 Sec Rest Between Work Sets
Banded Hamstring Curls
5 Sets of 10 Reps
Fix Load
90 Sec Rest Between Work Sets
Banded Leg Pull In
3 Sets of 15 Reps
Fix Load
60 Sec Rest Between Work Sets
Standing Bar Bell Calf Raises
3 Sets of 15 Reps
Fix Load
90 Sec Rest Between Work Sets
Workout Of The Day (WOD)
For Time
3 RFT
30 Cal. Row
15 Power Cleans (70/40kg)
CrossFit: Addressing Athletes’ Games Dreams
We Decide Our Destiny
Excel as Individuals, Grow in Unity
Training Program 26/04/2017 Wednesday
CrossFit Unit Training Program
Gymnastics Emphasis
Midline Static Positions
Hollow & Upward Facing Arch Hold Positions
4 Sets of 5 Reps Each(2 second hold each position)
Gymnastics Compression Drills
Forwards Compression and Front Drag
4 Sets of 20 Feet
Forward Compression and Back Drag
4 Sets of 20 Feet
The Candlestick
3 Sets of 5 Reps
Workout Of The Day (WOD)
5 RNFT
25 Feet Inch Worm
20 Strict Push Ups
5 Strict Pull Ups/Chest To Bar
CrossFit: Gymnastics Compression Drills
We Decide Our Destiny
Excel as Individuals, Grow in Unity
Training Program 25/04/2017 Tuesday
CrossFit Unit Training Program
STRENGTH (German Volume)
Flat DB Bench Press
5 Sets of 10 Reps
Fix Load
90 Sec Rest Between Work Sets
Chin Ups
5 Sets of 10 Reps
Fix Load
90 Sec Rest Between Work Sets
Dumbbell Flyes
3 Sets of 12 Reps
Fix Load
90 Sec Rest Between Work Sets
ONE-ARM Dumbbell Rows
3 Sets of 12 Reps(Each Side)
Fix Load
90 Sec Rest Between Work Sets
Workout Of The Day (WOD)
For Time
Teams of 2
400m run
100 Deadlifts (100/60kg)
400m run
100 Hang Power Cleans (70/40kg)
400m run
100 Shoulder to OH (60/30kg)
400m run
CrossFit: Contest Submission – Tanya Hall
We Decide Our Destiny
Excel as Individuals, Grow in Unity
