CrossFit Unit 24/12/2016 Saturday

Training Program 24/12/2016 Saturday


CrossFit Unit Training Program


Workout Of The Day (WOD)


Xmas 2016 WOD


12 Days of Xmas


12 Different Stations of Work Exercises.


1 – Deadlift
2 – Hang Cleans
3 – Push Presses
4 – Back Squats
5 – Burpees
6 – Box Jumps
7 – Pull Ups
8 – KB Swings
9 – Push Ups
10 – Wall Balls
11 – T2B
12 – Thrusters


Rx:(45/30kg & 28/20g)
Scaled:(30/20kg & 16/12kg)





We Decide Our Destiny


Excel as Individuals, Grow in Unity


CrossFit Unit 20/12/2016 Tuesday

Training Program 20/12/2016 Tuesday


CrossFit Unit Training Program


Strength/Skills


Compound Strength


Back Squats


3 Sets of 3 Reps


Work Between 75% – 85%


Rest 4 mins Between


Workout Of The Day (WOD)


Team WOD


For Time 3-man team, rotate through the following couplet:


Teammate 1 – 20x sit-ups


Teammate 2 – Max reps Barbell ground to overhead (use any load)


Teammate 3 – Adds up total kgs lifted until Player 1 is done sit-ups,

then rotate through and repeat until 6600kg is lifted among team.





We Decide Our Destiny


Excel as Individuals, Grow in Unity


CrossFit Unit 01/12/2016 Thursday

1/12/2016 Thursday


CrossFit Unit Training Program


Strength/Skills


Compound Strength


Back Squat for load:


#1: 5 reps @ 75%
#2: 5 reps @ 75%
#3: 5 reps @ 75%


Rest 2 mins Between Sets


Workout Of The Day (WOD)


Sprint Work Capacity


Work to current 3 rep @ 75% of Power Cleans


AMRAP5


In 5 Mins, As Many;
3 Power Cleans (75%)
5 Bar Over Burpees





We Decide Our Destiny


Excel as Individuals, Grow in Unity