CrossFit Unit Program 05/01/2017 Thurs

Training Program 04/01/2017 Thursday


CrossFit Unit Training Program


STRENGTH/SKILL


Compound Strength


Bench Press


Bench Press for load:
#1: 5 reps @ 55%
#2: 5 reps @ 64%
#3: 5+ rep @ 72%
#4: 5×5 reps @ 55%


Rest 2 mins after each


Incline Bench Press


1 x (8-12 Reps)@45%
1 x (6-8 Reps)@55%


Rest 2 mins after each


Decline Bench Press


1 x (8-12 Reps)@50%
1 x (6-8 Reps)@60%


Rest 2 mins after each


DB Press & Fly


Super Sets


1x (10 -12 reps)
1x failure


Rest 2 mins after each


Workout Of The Day (WOD)


Girls Bench Mark


Annie Meet Diane


For Time(Cut Off 20mins)


21 Deadlifts & HSPUs
50 DUs/100 SINGLEs 50 SIT-Ups


15 Deadlifts & HSPUs
50 DUs/100 SINGLEs 50 SIT-Ups


9 Deadlifts & HSPUs
50 DUs/100 SINGLEs 50 SIT-Ups


RX(100/60kg)


Record the weights used in notes

Post-Traumatic Stress Disorder: Finding Purpose Through CrossFit





We Decide Our Destiny


Excel as Individuals, Grow in Unity


CrossFit Unit Program 29/12/2016 Thurs

Training Program 29/12/2016 Thursday


CrossFit Unit Training Program


Strength/Skills


Compound Strength


Bench Press


Bench Press for load:


3 – 3 – 3 – 3


Work towards 90%


Workout Of The Day (WOD)


2 Rounds, 3 Mins Rest Between


AMRAP 7 Each Round


5 Box Over Burpee


5 Push Presses (Rx:60/40kg)




CrossFit – “Elite Nutrition” by Jeremy Mullins





We Decide Our Destiny


Excel as Individuals, Grow in Unity


CrossFit Unit 21/12/2016 Wednesday

Training Program 21/12/2016 Wednesday


CrossFit Unit Training Program


Strength/Skills


Compound Strength


Bench Press for load


5-3-1-3-5


5 Reps @ 70%
3 Reps @ 80%
1 Rep @ 90%


1×20 @ 60% (Widow Maker)


Rest as much between


Workout Of The Day (WOD)


Plyometric Sprint WOD


AMRAP5


Back Squat Jumps(1/2 Body Weight)


Please state load usage in notes





We Decide Our Destiny


Excel as Individuals, Grow in Unity