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


CrossFit Unit 11/5/2016 Wednesday

11/5/2016, Wednesday


CrossFit Unit Training Program


Warm-Up


3 Rounds


5 Pull Ups
10 Push Ups
15 Squats


Strength/Skills


Gymnastics – Strength


Handstand Push Ups


Handstand Push-ups (Strict): Max Reps


L-Sit Hold


L-Sit Hold: Max Time


Workout Of The Day (WOD)


For Time


21 – 15 – 9


Power Clean (155/115lbs)
KB Sumo High Pull(32/24kg)
Hand Stand Push Ups





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