CrossFit Unit 26/04/2016 Tues

26/4/2016, Tuesday


CrossFit Unit Training Program


Warm-Up


2 Rounds


3 Snatch Deadlifts(Mid Shin to Mid Thigh)
3 Muscle Snatch(From Mid Shin)
3 Power Snatch
3 Overhead Squat
(Increase Load After Each Round)


3 Rounds (Mobility)


5 Snatch Sot Press
(Increase Load After Each Set)


Strength/Skills


Olympic Lift – Snatch


Suggested: 1. Find a Max in Muscle Snatch
2. Power Snatch- 4×1 @ 82%


GHD Back Extension


10 Sets of 4 Reps(Fix Weight or Body Weight)


Weighted Step-ups(front rack)


3 Sets of 8 Reps(24″/20″)


Workout Of The Day (WOD)


For Time


21 – 15 -9


HSPUs
Kettlebell Swings
Cal Row





We Decide Our Destiny


Excel as Individuals, Grow in Unity


Daily WOD 18/03/2014 TUESDAY

CrossFit Unit Program – 18/03/2014, Tuesday

 
 

Mobility

 

60 Sec Squat Hold

8 Hip Rotation

60 Sec Squat Hold

8 Knees & Ankle Rotations

 

Warm – Up

 

5 Forwards Floor Walks

5 Forwards Floor Walks

10 Pull Ups

Close/Neutral/Wide Stance Push Ups (10 Each Stance)

Close/Neutral/Wide Stance Ar Squats (10 Each Stance)

 
 

Strength/Skills

 

Back Squats

 

5 Sets Of 5 Reps

Work At 70% of M.E

 

Back Rack Lunges

4 Sets Of 10 Reps (Alternate Leg) @ 50% of M.E

 

Ring Dips (Weighted/Assisted)

 

5 Sets Of 5 Reps

Fixed Weights

Rest Sufficient After Each Set

 
 

Workout Of The Day (WOD)

 

3 Rounds For Time

 

8 Deadlifts

10 Burpees

12 Toes To Bar

 

We Decide Our Destiny

 

Excel as Individuals, Grow in Unity

 
 

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