CrossFit Unit 10/6/2016 Friday

10/6/2016, Friday


CrossFit Unit Training Program


Warm-Up


400m Run


2 Round


10 Banded Front Rack Squats
10 Banded Clean Sot Presses
10 Floor Superman Extensions
10 Bulgarian Split Lunges


Strength/Skills


Compound Strength


Front Squat for load: (15Mins)


#1: 5 reps
#2: 5 reps
#3: 5+ reps


Set #1 – 65% x 5
Set #2 – 75% x 5
Set #3 – 85% x 5+


Accessory Strength


Pistol Squats(10Mins)
5 Sets of 10 Reps (Alternate Leg)


GHD Back Extentsion(10Mins)
5 Sets of 10 Reps


Workout Of The Day (WOD)


PRACTICE for 10 minutes: Tripod Headstand


1. Tripod Tuck Up to Headstand
2. Tripod Straddle Up to Headstand
3. Tripod Pike Up to Headstand





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