CrossFit Unit 26/12/2016 Monday

Training Program 26/12/2016 Monday


CrossFit Unit Training Program


Single Modality Skill


Jump Ropes: Singles / Double / Triples


EMOM 10


For Every Min,
Per Single/Double/Triple for (30 Sec On/30 Sec Off)


Workout Of The Day (WOD)


Work Capacity WOD


AMRAP 3
15 Air Squats
7 T2Bs


Rest 1 Min


AMRAP 3
10 CAL Row
5 Burpees Over Rower


Rest 1 min


AMRAP 3
7 C2Bs
7 HSPUs







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


Daily WOD 22/11/2013 Friday

CrossFit Unit Program – 22/11/2013, Friday

 
 

Warm Up & Mobility

 

Mobility

 

Flexion With Ext Rotation of Hips

 

Posterior Chain Mob

 

Warm – Up

 

1 Round

 

50 Singles/25 Double Unders

 

12 Close Grip Pull Ups

 

25 Air Squats

 

50 Singles/25 Double Unders

 
 

Strength/Skills

 

Snatch Complex

 

1 Snatch Deadlifts – 2 Snatch Hip Extension – 1 Snatch High Pull

(7 Sets Of 1 Snatch Complex)

Fixed Load / Assistance

 

OR

 

Handstand Variation Practice

 

Handstand Hold

Handstand Side Straddle

Handstand Hold (Hands To Shoulders)

 
 

Workout Of The Day (WOD)

 

5 Rounds For Time

 

7 Ring Muscle Ups

 

20 Wall Balls

 

200 Meters Run

 
 

Excel as Individuals, Grow in Unity