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


CrossFit Unit 9/6/2016 Thursday

9/6/2016, Thursday


CrossFit Unit Training Program


Warm-Up

2 Round


5 Squat Jump
5 Wide Stance Push Up
5 Close Stance Push Up
5 Strict Press
5 Behind Neck Strict Press


Strength/Skills


Olympic Weightlifting
2 Power Snatch


#1: 2 rep @ 40% of Power Snatch
#2: 2 rep @ 50% ”
#3: 2 rep @ 55% ”
#4: 2 rep @ 55% ”
#5: 2 rep @ 60% ”
#6: 2 rep @ 60% ”


Compound Strength


Strict Press 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


Pull Ups or Chin Ups(10 Mins)
5 Sets of 10 Reps


Dips (10 Mins)
3 Sets of 15 Reps


Workout Of The Day (WOD)


EMOM8 Deadlift & Wall Balls


3 Deadlifts (65% at least)
10 Wall Balls





We Decide Our Destiny


Excel as Individuals, Grow in Unity


CrossFit Unit 8/6/2016 Wednesday

8/6/2016, Wednesday


CrossFit Unit Training Program


Warm-Up


3 Rounds
10 GHD Sit Ups
10 Body Weight Bulgarian split squats
10 Body Weight Single leg deadlifts
10 Banded Resistance Deadlifts
10 GHD Back Extension


Strength/Skills


Compound Strength


Deadlift for load: (15 Mins)


#1: 5 reps
#2: 5 reps
#3: 5+ reps


Week 1
Set #1 65% x 5
Set #2 75% x 5
Set #3 85% x 5+


Strength Accessory


Good Morning for load: (10Mins)
5 Sets of 12 Reps


Toes To Bar or Leg Raise (10Mins)
5 Sets of 12 Reps


Workout Of The Day (WOD)


For Quality : Pull Up


PRACTICE for 10 minutes:


Butterfly Pull Up





We Decide Our Destiny


Excel as Individuals, Grow in Unity