CrossFit Unit 10/12/2016 Saturday

Training Program 10/12/2016 Saturday


CrossFit Unit Training Program


Gymnastics Strength


Strength Complex


4 Sets of


1 Ring MU
3 Ring Pull Dips
3 Ring Pull Ups


Rest As Much Between


Workout Of The Day (WOD)


Within 10 Mins


Complete


8 Level Stairs Climb
20 Squat Cleans
50 GHD Sit Ups


(Rx:70/50kg)




CrossFit Unit 9AM Training Program


Strength/Skills


Gymnastics Strength


Ring Pulls


Every 2 mins, for 4 sets


Complete 8 – 12 reps;
Ring Pulls/Reverse Row Sit Back/Reverse Rows


Rest 3 mins after 4 sets.


Ring Push


Every 2 mins, for 4 sets


Complete 8 – 12 reps;
Assisted Ring Push Ups/Ring Push Ups/Inverted Ring Push Ups


Rest 3 mins after 4 sets.


Workout Of The Day (WOD)


Team WOD


Cindy Meets Fran


AMRAP24


Rotate 2 mins between members.
Every 2 mins, one member to complete
5 Pull Ups
10 Push Ups
15 Air Squats


With the remaining time, score as many Thrusters
(Rx:45/30kg)




CrossFit Unit 11AM Training Program


Strength/Skills


Gymnastics Strength


Behind Neck Pull Ups


Every 3 mins, for 5 sets


Complete 8 – 15 reps


Box/Ring Dips


Every 2 mins, for 5 sets


Complete 10 reps


Workout Of The Day (WOD)


WOD(For Time)


5RFT


15 Wall Balls
10 Burpees
5 Pull Ups





We Decide Our Destiny


Excel as Individuals, Grow in Unity


CrossFit Unit 3/12/2016 Saturday

Training Program 3/12/2016 Saturday


CrossFit Unit Training Program


Strength/Skills


Compound Strength


Deadlifts


Deadlift for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps


Rest 4 mins Between


Workout Of The Day (WOD)


For Time (Cut-Off 14Mins)


To Complete;


400m Run
30 Burpees


400m Run
30 Thrusters(45/30kg)


400m Run
30 Box Jumps(24/20 inch)


Team WOD(In teams of 4)


To Complete;


3000m Row
1500 Air Squats


800 Doubles Unders
400 Push Ups


200 Wall Balls
100 Pull Ups


50 Box Jumps
25 Tyre Flips





We Decide Our Destiny


Excel as Individuals, Grow in Unity


CrossFit Unit 29/11/2016 Tuesday

29/11/2016 Tuesday


CrossFit Unit Training Program


Strength/Skills


Single Modality Test


Doubles Unders


Maximum double-unders in 2 minutes.


Gymnastics Emphasis


Kipping Muscle Ups


Every min, 5 Muscle Ups


Workout Of The Day (WOD)


Partner WOD


“Angie”
For time:
100 pull-ups
100 push ups
100 sit-ups
100 squats


One Working At A Time





We Decide Our Destiny


Excel as Individuals, Grow in Unity