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


Program 23/04/2017 Sunday

Training Program 23/04/2017 Sunday


CrossFit Unit Training Program


SKILL


Bar Muscle Ups


10 – 1 Reps


As fast as possible.


Workout Of The Day (WOD)


Core Emphasis


3 Tabata Rounds


(5-8 Reps) V-Ups
(8-12 Reps) Tuck Crunches
(20 Sec) Hollow Rock
(20 Sec) Arch Hold


Rest 2 Mins Between Each Rounds


3 Rounds(NFT)


(5-10 Reps) GHD Back Extensions
(5-10 Reps) GHD Hip Extensions
(5-10 Reps) Romanian Deadlifts
(5-10 Reps) Arch Hold


A CrossFit Pregnancy: Healthy Mother, Healthy Child





We Decide Our Destiny


Excel as Individuals, Grow in Unity


Program 22/04/2017 Saturday

Training Program 22/04/2017 Saturday


CrossFit Unit Training Program


STRENGTH/SKILL


Tyre Flips


10 – 1 Reps


As fast as possible.


Workout Of The Day (WOD)


AMRAP 20 – Team of 2


A row/bike/rope pull
B Perform below;


10 handstand push ups
20 deadlifts (100kg/60kg)
30 box jumps (30’’/20’’)
50 pull ups
50 med ball wall(20lbs/14lbs)
20m walking lunges with a plate (45lbs/20lbs)
Swap over there B is completed.


Team of 2


To Complete 100 Thrusters,
Thrusters can only be performed when Partner is doing DB/KB Farmer Static Carry


CrossFit: Dr. Lustig: Type 2 Diabetes Is “Processed Food Disease”





We Decide Our Destiny


Excel as Individuals, Grow in Unity