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 11/12/2016 Sunday

Training Program 11/12/2016 Sunday


CrossFit Unit Training Program


Strength/Skills


Compound Strength


Back Squats


3 Sets of 3 Reps


At 80% throughout all sets


Rest 3 mins Between


Workout Of The Day (WOD)


WOD For Capacity


Opens 12.3


AMRAP 18


15 Box Jumps
12 Push Presses
9 T2Bs





We Decide Our Destiny


Excel as Individuals, Grow in Unity


CrossFit Unit 8/12/2016 Thursday

Training Program 8/12/2016 Thursday


CrossFit Unit Training Program


Strength/Skills


Compound Strength


Deadlifts


3 Sets of 5 Reps


At 75% throughout all sets


Rest 3 mins Between


Workout Of The Day (WOD)


Tabata (Weightlifting)


At each station, 8 Sets of (20:10)


1. Deadlifts (Body Weight)


2. Back Squat (.75 Body Weight)


3. Push Press(.5 Body Weight)


Rest/Setup in 3 mins for next station





We Decide Our Destiny


Excel as Individuals, Grow in Unity