CrossFit Unit 26/5/2016 Thursday

26/5/2016, Thursday


CrossFit Unit Training Program


Warm-Up


2 Rounds


500m Row
10 GHD Sit Up
10 GHF Back Extension
10 Wide Stance Squats
10 Wide Stance Push Ups


Strength/Skills


Compound Strength – Strict Press


5 – 30%
5 – 40%
3 – 50%
3 – 60%
2 – 70%
2 – 75%
1 – 85%


Gymnastic Strength – Weighted Pull Ups


5 RM
3 Mins Rest


3 RM
3 Mins Rest


1 RM (3 Attempts)
2 Mins Rest


Workout Of The Day (WOD)


For Time (Wall Balls)


60 Wall Ball


*If No Rep(Insufficent squat depth|Ball not achieving sufficient height|Ball not in contact with wall), add one extra rep including no rep.





We Decide Our Destiny


Excel as Individuals, Grow in Unity


Daily WOD 04/04/2014 FRIDAY

CrossFit Unit Program – 4/04/2014, Friday

 
 

Warm – Up

 

5 Wall Walks With Push Ups

15 Close Stance Air Thrusters

15 Shoulder Stance Air Thrusters

15 Wide Stance Air Thrusters

 
 

Strength/Skills

 

Front Squats

 

5 Sets Of 3 Reps

Work At 80% of M.E

 

3 Sets Of 8 Reps

Work At 55% of M.E

 

Handstand Push Ups

EMOM: 5 Sets Of 5 Reps

 

Weighted/Assisted Pull Ups

4 Sets Of 4 Reps @ Fixed Assistance/Load

 
 

Workouts Of The Day (WOD)

 

3 Rounds For Time

 

15 Box Jumps

12 Ring Dips

9 Toes To Bar

6 Hang Snatch

3 Muscle Ups

 

Rest 5 Mins

 

10 Sets Of 10 Reps, Hand Released Push Ups

 

We Decide Our Destiny

 

Excel as Individuals, Grow in Unity