Daily WOD 20/01/2014 Monday

CrossFit Unit Program – 20/01/2014, Monday

 
 

Warm Up & Mobility

 

Warm – Up

 

5 Floor Walk (Frontward/Backward)

10 Strict Pull Ups / 20 Ring Rows

20 Air Thrusters

2 Sets of 3 Reps – Bear Complex

Increase Weights After Each Set

 
 

Strength/Skills

 

Push Presses

 

For 7 Mins, Every Min, Perform 3 Push Presses

Work Towards 80% Of Max Effort

Increase Weight After Each Set

 
 

Pull Ups (Weighted/Assisted)

 

Fixed Weights

Rest Sufficient After Each Set

 
 

Workout Of The Day (WOD)

 

7 Mins Clean & Jerk Ladder

 

1 Clean & Jerk

1 Wall Walk Push Up

 

2 Clean & Jerk

2 Wall Walk Push Up

 

3th Clean & Jerk

3th Wall Walk Push Up

 

.

.

 

Nth Clean & Jerk

Nth Wall Walk Push Up

 
 

Excel as Individuals, Grow in Unity

 
 

Daily WOD 12/12/2013 Thursday

CrossFit Unit Program – 12/12/2013, Thursday

 
 

Warm Up & Mobility

 

Warm – Up

 

Bear Complex (3 Sets Of 3 Reps)

 

Each Set Consist of

3 Deadlifts

3 Cleans

3 Front Squats

3 Push Presses

3 Back Squats

Increase Weight After Each Set

 
 

Strength/Skills

 

Clean Techniques

 

Clean Deadlifts
 

6 Sets of 1

Increase Weight After Each Set

1 Mins Rest Between

 

Cleans Hang High Pulls

 

6 Sets of 2

Increase Weight After Each Set

1 Mins Rest Between

 

Front Squats

 

4 Sets of 2

Increase Weight After Each Set

1 Mins Rest Between

 

 
 

Workout Of The Day (WOD)

 

Every Min On The Min(10 Mins)

 

To start, perform 100 Double Unders / 200 Singles

 

5 Heavy Thrusters

Rest 1 Minute if unable to complete 5 Thrusters in a Minute.

 

To end, 100 Double Unders / 200 Singles

 
 

Excel as Individuals, Grow in Unity

 
 

Daily WOD 21/11/2013 Thursday

CrossFit Unit Program – 21/11/2013, Thursday

 
 

Warm Up & Mobility

 

Mobility

 

Banded Hip Capsule

Spider Stretch

Banded Ankle Flexion

Wrist Inwards Push Ups

 

Warm – Up

 

2 Rounds (2 Mins)

10 Side Lunges

10 Behind Neck Pull Ups

10 Hip Extensions

10 Shoulder To Shoulder

 
 

Strength/Skills

 

Weighted / Assisted Pull Ups

5 x 3 (5 Sets Of 3 Reps)

Fixed Load / Assistance

 

AND

 

Front Squats

 

6 Sets Of 2 Reps

Work Towards 90% of RM

 
 

Workout Of The Day (WOD)

 

Clean & Jerk Ladder

 

First 5 Mins, For Every Min, Perform 5 Power Clean & Jerks

 

Next 5 Mins, For Every Min, Perform 3 Power Clean & Jerks(Heavier)

 

Last 5 Mins, For Every Min, Perform 1 Power Clean & Jerks(Heaviest)

 
 

Excel as Individuals, Grow in Unity