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


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