CrossFit Unit 21/11/2016 Monday

21/11/2016, Monday


CrossFit Unit Training Program


Strength/Skills


Gymnastics


Wall Facing Handstand Hold


4 sets of 30 sec


Transit into Inverted L-Sit hold


4 sets of 30 Sec


Rest 1 min between 1 complete set


Box/Wall Invert L-Sit Transition


From the Box or Wall, lift alternate leg to align hips, knee and ankle in perpendicular to the ground.
Repeat 5 reps for each leg for 8 set


Rest 2 Mins Between Sets


Workout Of The Day (WOD)


Conditioning Ladder WOD


For Quality
Ladder 12 – 1


HSPUs/Box HSPUs(Strict)
Box Jumps





We Decide Our Destiny


Excel as Individuals, Grow in Unity


Daily WOD 16/09/2014 TUESDAY

CrossFit Unit Program – 16/09/2014, Tuesday

 
 

Warm – Up

 

Ring/Box Dip Hold (75/60/45/30 Secs, Rest the Same In-between)

 

Bar Hang (75/60/45/30 Secs, Rest the Same In-between)

 

Strength/Skills

Gymnastics Emphasis

 

Ring Muscle Up Progression

 

Hand Stand Push Ups

 

4 Set of 8 Reps

Rest 2 Mins after each Work Set

 
 

Workouts Of The Day (WOD)

 

5 Rounds For Time

 

15 Hand Released Push Ups

20 Bar Thrusters

30 Doubles / 90 Singles

 
 

We Decide Our Destiny

 

Excel as Individuals, Grow in Unity

 
20140916_WODPOST
 
 

Daily WOD 09/09/2014 TUESDAY

CrossFit Unit Program – 09/09/2014, Tuesday

 
 

Warm – Up

 

100 Doubles / 300 Singles | 5 Wall Walk | 20 Sit Ups

 
 

Strength/Skills

Gymnastics Emphasis

 

Ring Muscle Up Progression

 

Hand Stand Push Ups

 

5 Set of 7 Reps

Rest 2 Mins after each Work Set

 
 

Workouts Of The Day (WOD)

 

5 Rounds For Time

 

5 Ring Muscle Ups

10 Overhead Plate Squats

25 Doubles / 75 Singles

 
 

We Decide Our Destiny

 

Excel as Individuals, Grow in Unity