Program 19/04/2017 Wednesday

Training Program 19/04/2017 Wednesday


CrossFit Unit Training Program


Gymnastics Emphasis


Handstand & Midline Control


1. Handstand Static Hold Against Wall
2. Handstand Push Ups
3. Temp GHD Sit Ups & Back Extensions


Workout Of The Day (WOD)


Team of 3


To complete 150 CAL BIKE/ROW
Every 60 Sec, team mate that just completes work performs 3 HSPUs/6 BHSPUs.





Correcting the Loss of Lumbar Curve in the Squat





We Decide Our Destiny


Excel as Individuals, Grow in Unity


CrossFit Unit Program 18/04/2017 Tuesday

Training Program 18/04/2017 Tuesday


CrossFit Unit Training Program


STRENGTH/SKILL


Flat DB Bench Press:
10 Sets of 10 Reps
Fix Load
90 Sec Rest Between Work Sets


Chin Ups
10 Sets of 10 Reps
Fix Load
90 Sec Rest Between Work Sets


Flat Dumbbell Flyes
3 Sets of 12 Reps
Fix Load
90 Sec Rest Between Work Sets


ONE-ARM DUMBBELL ROW
3 Sets of 12 Reps(Each Side)
Fix Load
90 Sec Rest Between Work Sets


Workout Of The Day (WOD)


” Happy Hewett ”
5 Rounds
15 Power Snatch (75/55)
15 Toes to Bar


Accessory Core
5 rds
10 Glute Ham Raises
1 min Handstand Hold


CrossFit: Loss of Lumbar in the Squat





We Decide Our Destiny


Excel as Individuals, Grow in Unity


CrossFit Unit Program 16/04/2017 Monday

Training Program 12/03/2017 Sunday


CrossFit Unit Training Program


Workout Of The Day (WOD) –Workout Of The Day (WOD)


For time:


15-ft. rope climbs, 10 ascents
100-meter walking lunge
50 dips
100-meter walking lunge
10 muscle-ups


Plyometrics Training


As Fast As Possible for Prowler


4 Sets of
50 Meters Prowler (40/20kg)
200 Meters Jog Recovery.


CrossFit: Embrace The Suck





We Decide Our Destiny


Excel as Individuals, Grow in Unity