Program 27/04/2017 Thursday

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





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Excel as Individuals, Grow in Unity


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