CrossFit Unit 23/5/2016 Monday

23/5/2016, Monday


CrossFit Unit Training Program


Warm-Up


3 Rounds


3 Snatch Deadlifts
3 Hang Snatch
3 Hang Squat Snatch
3 Over Head Squats
(Start With Light Weights)


Strength/Skills


Olympic Lift – Snatch


Hang Squat Snatch
(7 Sets x 2 Reps)
Increase Weight After Each Set When Possible


Back Squat


1 set of 5 @ 50%
1 set of 5 @ 65%
5 Sets of 2 @ 75%


Workout Of The Day (WOD)


Tabata This!


Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up


The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.





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 18/11/2013 Monday

CrossFit Unit Program – 18/11/2013, Monday

  

Warm Up & Mobility

 

800 Meters Run

 

Bear Complex

3 Sets Of 3 Reps Each.

 
 

Strength/Skills

 

Compound Strength

 

Deadlifts

5 Sets Of 3 Reps (5×3 Working Towards 80% Of RM)

 
 

Workout Of The Day (WOD)

 
 

 21 – 18 – 15 – 12 – 9 – 6

Sumo Deadlifts

Shoulder To Overhead

 

Rest 5 Mins 

 

Optional

 

For 10 mins, EMOTM

5 Burpees Chest To Bar

10 Wall Balls..

 
 

Excel as Individuals, Grow in Unity