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 24/11/2016 Thursday

24/11/2016 Thursday


CrossFit Unit Training Program


Strength/Skills


Olympic Lifts


Squat Snatch for load:


#1: 2 reps @ 55%
#2: 2 reps @ 60%
#3: 2 reps @ 65%
#4: 2 reps @ 70%
#5: 2 reps @ 75%


Rest 2 mins Between Sets


Overhead Squat for load:


#1: 2 reps @ 70%
#2: 2 reps @ 70%
#3: 2 reps @ 75%
#4: 2 reps @ 75%
#5: 2 reps @ 80%


Rest 2 mins Between Sets


Workout Of The Day (WOD)


For Quality


4 Rounds


A. (6-10)Reps Behind Neck Pull Ups


B. 10 Wide Grip Bench Press





We Decide Our Destiny


Excel as Individuals, Grow in Unity


Daily WOD 09/12/2014 TUESDAY

Week 50 – 09/12/2014, Tuesday

 

CrossFit Unit Training Program

 

Warm-Up

 

3 Rounds

 

300m Row

 

10 Partner Back Extensions

 

7 Pull Ups

 

Strength/Skills

 

8 Weeks General Cycle

 

Back Squats

 

70%x3, 75%x3, 80%x3, 80%x3 & 80%x3

Within 15 Mins

 

Behind Neck Pull Ups(Weighted/Assisted)

 

5 Sets of 3 @ (Fixed Weight/Assistance)

Within 10 Mins

 

Workouts Of The Day (WOD)

 
 

METCON (TIME)

 

Nancy

 

5 Rounds For Time

 

400 meter run

 

15 Overhead squat (45kg/30Kg)

 

OR

 
 

METCON(WEIGHTS LADDER)

 

15 Mins

 

1,2,3…. Bear Complexes

 

1,2,3…. Burpees

 
20141209_WODPost
 

We Decide Our Destiny

 

Excel as Individuals, Grow in Unity