CrossFit Unit Program 08/03/2017 Wed

Training Program 08/03/2017 Wednesday


CrossFit Unit Training Program


Gymnastics Emphasis


Gymnastics Mobility


Straddle Stretch 2 Sets (30 Sec Each ) Left/Center/Right/ CenterUps


For Quality


50 Abmat Sit Ups


50 Hollow Sit Ups


Workout Of The Day (WOD)


For Time


21-15-9


Push Ups


Burpees


For Quality


OTM (5Mins): 10 Air Squats with feet together


CrossFit: Gymnastic Kip with David Durante




We Decide Our Destiny


Excel as Individuals, Grow in Unity


CrossFit Unit Program 07/03/2017 Tue

Training Program 07/03/2017 Tuesday


CrossFit Unit Training Program


STRENGTH/SKILL


Front Squat for load:


Front Squat for load:
#1: 5 reps @ 50%
#2: 3 reps @ 70%
#3: 2 reps @ 80%
#4: 2 reps @ 85%
#5: 2 reps @ 90%


Workout Of The Day (WOD)


AMRAP In EMOM10


EMOM – 10 Minutes


5 Cleans (60kg /40kg)
Burpees


Athlete will complete 5 Cleans at the beginning of each minute and use any remaining time to complete as many Burpees as possible. Score is total Burpees.



CrossFit: Bringing CrossFit to South Bay, San Diego





We Decide Our Destiny


Excel as Individuals, Grow in Unity


CrossFit Unit Program 06/03/2017 Mon

Training Program 03/03/2017 Friday


We will be conducting Opens 17.2 for Evening Sessions.


CrossFit Unit Training Program


STRENGTH/SKILL


Push Press for load:


Push Press for load:
#1: 5 reps @ 50%
#2: 3 reps @ 70%
#3: 2 reps @ 80%
#4: 2 reps @ 85%
#5: 2 reps @ 90%


Workout Of The Day (WOD)


Mono-structural training: Row

10 Row
3 Set of 500m


2 mins rest between


6 Sets 250m


1 min rest between


CrossFit: The Dumbbell Overhead Walking Lunge





We Decide Our Destiny


Excel as Individuals, Grow in Unity