CrossFit Unit Program 03/01/2017 Tuesday

Training Program 03/01/2017 Tuesday


CrossFit Unit Training Program


Strength Program


Compound Strength


Back Squats


Back Squat for load:
#1: 5 reps @ 55%
#2: 5 reps @ 64%
#3: 5+ rep @ 72%
#4: 20 reps @ 55%


Rest 3 mins after each


Romanian Deadlifts


Romanian Deadlift for load:
#1: 5 reps @ 35%
#2: 5 reps @ 50%
#3: 5 reps @ 60%


Rest 3 mins after each


Accessory Strength


Pull Ups/Pendlay Rows/Abs Roll Out


5 Sets of 10
Every 2 mins perform 10 reps
(For Pendlay’s Row, perform at 30% of Deadlifts)


Workout Of The Day (WOD)


Mini Sprint Series


AMRAP 5 Each Round


10 KB Swings (32/24kg)
5 Burpee Over KB


Rest 2 Mins


10 Thrusters (45/30kg)
10 V-Ups


Rest 2 Mins


10 SDLHP(45/30kg)
7 HSPUs


Rest 2 Mins


10 Wall Balls(25lb/18lb)
7 Chest To Bar


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Excel as Individuals, Grow in Unity


CrossFit Unit 12/5/2016 Thursday

12/5/2016, Thursday


CrossFit Unit Training Program


Warm-Up


2 Rounds


10m Seated Crawl
10 Sit Ups
10m Bear Crawl
10 Push Ups
10m Broad Jumps
10 Air Squats


Strength/Skills


Strict Press
10 Sets of 3 Reps @ 70%


Workout Of The Day (WOD)


EMOM10


EMOM 10min
1 Weighted Pull Up
2 Strict Chest To Bar
3 Strict Pull Up


EMOM 10min
(ODD/EVEN Min)
8 Chest To Bar
8 Box Jump







We Decide Our Destiny


Excel as Individuals, Grow in Unity


CrossFit Unit 7/5/2016 Saturday

7/5/2016, Saturday


CrossFit Unit Training Program


Warm-Up


KB Clean & Jerk Handling Familiarisation & Orientation


Strength/Skills


Kettle Bell Movemements
A. Single Hand Swings
B. Single Hand High Pulls
C. Single Hand Cleans
D. Single Hand Jerks


Workout Of The Day (WOD)


Partner WOD: For Time


To Complete;


Performance
800m Run
120 Double Unders
100 Air Squats
80 Chest To Bar
60 GHD Sit Ups
40 Kettle Bell Clean & Jerks
20 Deficit Handstand Push Ups


Scaled
800m Run
120 Singles
100 Air Squats
80 Pull Ups/Ring Rows
60 V-Ups
40 Kettle Bell Clean & Jerks
20 Handstand Push Ups/Box Handstand Push Ups


Athletes are to complete the above Performance or Scaled Work Capacity each.
At any time, 1 athlete must be working.





We Decide Our Destiny


Excel as Individuals, Grow in Unity