Program 26/04/2017 Wednesday

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


Program 25/04/2017 Tuesday

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


Program 24/04/2017 Monday

Training Program 24/04/2017 Monday


CrossFit Unit Training Program


Oly Lift


Power Snatch


#1: 2 reps
#2: 2 reps
#3: 2 reps
Rest 90 Sec Between Sets


Snatch Pull


#1: 2 reps
#2: 2 reps
#3: 2 reps
Rest 90 Sec Between Sets


Overhead Squats


#1: 2 reps
#2: 2 reps
#3: 2 reps
Rest 90 Sec Between Sets


Hurdles Broad Jump


4 Sets of 8 Jumps
Rest 90 Sec Between Sets


Workout Of The Day (WOD)


Tabata Sprint Series


To complete each station before transit.


Rest 4 mins between station.


1. Pull Ups
2. Sit Ups
3. Push Ups
4. Squats


CrossFit: The Dumbbell Overhead Walking Lunge





We Decide Our Destiny


Excel as Individuals, Grow in Unity