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 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 21/11/2016 Monday

21/11/2016, Monday


CrossFit Unit Training Program


Strength/Skills


Gymnastics


Wall Facing Handstand Hold


4 sets of 30 sec


Transit into Inverted L-Sit hold


4 sets of 30 Sec


Rest 1 min between 1 complete set


Box/Wall Invert L-Sit Transition


From the Box or Wall, lift alternate leg to align hips, knee and ankle in perpendicular to the ground.
Repeat 5 reps for each leg for 8 set


Rest 2 Mins Between Sets


Workout Of The Day (WOD)


Conditioning Ladder WOD


For Quality
Ladder 12 – 1


HSPUs/Box HSPUs(Strict)
Box Jumps





We Decide Our Destiny


Excel as Individuals, Grow in Unity