CrossFit Unit 25/12/2016 Sunday

Training Program 25/12/2016 Sunday


CrossFit Unit Training Program


Muscle Up Skill Learning (20Mins)


Seated Band Muscle Up Transitions
3 Sets of 10 Reps


Banded Muscle Ups
4 Sets of 2 Reps


Workout Of The Day (WOD)


EMOM20


Odd Min : 5 Ring Muscle Ups


Even Min: 10 GHD Sit Ups


Partner WOD


For Time


3 Rounds each in rotation


50m Sled Sprint (Rx:40/20kg)


10 Burpees







We Decide Our Destiny


Excel as Individuals, Grow in Unity


CrossFit Unit 18/12/2016 Sunday

Training Program 18/12/2016 Sunday


CrossFit Unit Training Program


Compound Strength


Sumo Deadlifts


3 – 3 – 3


Work towards a 3RM


Rest as much between


Workout Of The Day (WOD)


AMRAPS 9


20 Doubles / 40 Singles


12 KB Swings (32/24kg)


Partner WOD


For Time


3 Rounds each in rotation


50m Prowlers
10 Burpees







We Decide Our Destiny


Excel as Individuals, Grow in Unity


CrossFit Unit 18/5/2016 Wednesday

18/5/2016, Wednesday


CrossFit Unit Training Program


Warm-Up


3 Rounds


3 Squat Complex
5 Pull Ups
7 Push Ups


Strength/Skills


Gymnastics – Strength


Pull up


Weighted Pull up 1 Rep Max


Broad Jump


Broad Jump : Max Length


Workout Of The Day (WOD)


For Time


Isabel


30 Snatch


For Reps


AMRAP7


As Many Burpees





We Decide Our Destiny


Excel as Individuals, Grow in Unity