CrossFit Unit 8/5/2016 Sunday

8/5/2016, Sunday


CrossFit Unit Training Program


Warm-Up


400m Run


2 Rounds


7 Kettle Bell Swings
7 Cal Row
7 Thrusters


Strength/Skills


Pull Ups (Weighted)


5 – 4 – 3 – 2 – 1


Increase load after each set


Workout Of The Day (WOD)


EMOM5 Each Movement, 3 mins Rest between each movement


A. Sustained Effort of Kettlebell Swings


B. Sustained Effort of Calorie Rows


C. Sustained Effort of Thrusters


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We Decide Our Destiny


Excel as Individuals, Grow in Unity


Daily WOD 30/11/2013 Saturday

CrossFit Unit Program – 30/11/2013, Thursday

 
 

 
 

Warm Up & Mobility

 

Warm – Up

 

60 Singles / 30 Double Unders

7 Pull Ups

10 Push Ups

14 Sit Ups

10 Push Ups

7 Pull Ups

60 Singles / 30 Double Unders

 
 

Strength/Skills

 

Weighted Strict Pull Ups

 

5 Sets Of 3 Reps

Work Towards 75% of Max Effort

 

AND

 

Strict Press

 

3 Sets of 3 Reps)

Work Towards 80% Of Max Effort

 
 

Workout Of The Day (WOD)

 

For Time

 

Kettle Bell Swings & Burpees

 

For Time

 

Perform 25 KB Swings, 5 Burpees

 

Perform 20 KB Swings, 10 Burpees

 

Perform 15 KB Swings, 15 Burpee

 

Perform 10 KB Swings, 20 Burpee

 

Perform 5 KB Swings, 25 Burpee

 
 

Excel as Individuals, Grow in Unity

 
 

Daily WOD 09/11/2013 Saturday

CrossFit Unit Program – 09/11/2013, Saturday

Strength/Skills

 

Front Squats

For 7 Mins, Every Min, Perform 3 Front Squats @ 65% of Rep Max

Hang Cleans

For 7 Mins, Every Min, Perform 2 Hang Cleabs @ 60% of Power Clean Rep Max

Workout Of The Day

 

For Time

54 Cards Of Fate

Spade – KB Swing

Heart – Box Jump Burpee

Club – Chest To Bar

Diamond – Wall Ball

1-10, Jack – 11, Queen – 12, King – 13

Joker – 400 meters Run / 8 Level Stairs Climb

Excel as Individuals, Grow in Unity