CrossFit Unit Program 12/03/2017 Sunday

Training Program 12/03/2017 Sunday


CrossFit Unit Training Program


Gymnastics Emphasis


Gymnastics Strength


Eccentric Pull Ups(Slow and Controlled)


20 x 1


Hollow Holds


Accumulate 4 Mins Hollow Hold


Shoulder Mobility


50 PVC Pass Throughs gradually moving the hands in little by little as long as the arms don’t bend.


Workout Of The Day (WOD)


For Time


5 Rounds


Ring Rows


Burpees


CrossFit: The Medicine-Ball Clean





We Decide Our Destiny


Excel as Individuals, Grow in Unity


CrossFit Unit Program 05/03/2017 Sun

Training Program 05/03/2017 Sunday


CrossFit Unit Training Program


Gymnastics Emphasis


Tabata Static Holds


4 Mins Hollow Hold (20sec Work/ 10sec Rest)


4 Mins Arch Hold(20sec Work/ 10sec Rest)


Shoulder Mobility


50 PVC Pass Throughs gradually moving the hands in little by little as long as the arms don’t bend.


Workout Of The Day (WOD)


For Quality


21 – 15 – 9


Strict Ring Row
Toes to Kettlebell


For Quality


30-20-10


Strict Push Ups
Hollow Sit Ups


CrossFit: Saving Lives





We Decide Our Destiny


Excel as Individuals, Grow in Unity


CrossFit Unit 11/12/2016 Sunday

Training Program 11/12/2016 Sunday


CrossFit Unit Training Program


Strength/Skills


Compound Strength


Back Squats


3 Sets of 3 Reps


At 80% throughout all sets


Rest 3 mins Between


Workout Of The Day (WOD)


WOD For Capacity


Opens 12.3


AMRAP 18


15 Box Jumps
12 Push Presses
9 T2Bs





We Decide Our Destiny


Excel as Individuals, Grow in Unity