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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
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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
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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
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We Decide Our Destiny
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