Daily WOD 04/02/2014 TUESDAY

CrossFit Unit Program – 04/02/2014, Tuesday

 
 

Warm Up & Mobility

 

Warm – Up

 

200 Meters Run

20 Push Ups

200 Meters Run

12 Strict Pull Ups

200 Meters Run

30 Air Squats

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Strength/Skills

 

Back Squats

 

3 Sets Of 5 Reps

Work At 80% of M.E

3 Set Of 8 Reps @ 60% of M.E

 
 

Ring Dips (Weighted/Assisted)

 

3 Sets Of 5 Reps

Fixed Weights

Rest Sufficient After Each Set

 
 

Workout Of The Day (WOD)

 

‘ WOD CFG OPEN 11.3’

 

Complete as many rounds and reps as possible in 5 minutes

 

Squat Clean & Jerk (75kg/50kg)

 

Rest 3 Mins, Repeat Once More

 
 

CrossFit Unit Outdoors

CrossFit Unit Partner WOD
Outdoors


 
 

Excel as Individuals, Grow in Unity

 
 

Daily WOD 01/02/2014 SATURDAY

CrossFit Unit Program – 01/02/2014, Saturday

 
 

Warm Up

 

10 Behind Neck Strict Pull Ups

20 Elevated Push Ups

10 Close, 10 Shoulder Wide & 10 Wide Stance Push Ups

20 Sit Ups

10 Tuck Jumps

 
 

Strength/Skills

 

Snatch Complex

 

2 Snatch Deadlifts – 1 Hang Snatch – 1 Squat Snatch

 

Please only perform 7 Sets Of 1 Snatch Complex

Increase weight after each successful Snatch Complex

 
 

Workouts Of The Day (WOD)

 

Partner WOD (Tyre Flips)

 

Each Min, Perform 2 Tyre Flips

 
 

Rest 2 Mins

 

Individual WOD (Bear Complex Ladder & Singles/Doubles)

 

2 Bear Complex & 5 Doubles/15 Singles

 

4 Bear Complex & 10 Doubles/30 Singles

 

6 Bear Complex & 15 Doubles/45 Singles

 

8 Bear Complex & 20 Doubles/60 Singles

 

.

 

.

 

.

 

Nth Bear Complex & Nth Doubles/Nth X Nth Singles

 

Till 10 Mins is Up

 

CrossFit Unit Front Squats

CrossFit Unit Strength 5×5 Cycle


 
 

Excel as Individuals, Grow in Unity

 
 

Daily WOD 23/01/2014 THURSDAY

CrossFit Unit Program – 23/01/2014, Thursday

 
 

Warm Up & Mobility

 

Warm – Up

 

20 Plate Shoulder Presses

20 Frontward Lunges & 20 Backward Lunges

10 Deck Squats

30 Bar Deadlifts

 

Repeat Once

 
 

Strength/Skills

 

Deadlifts

 

For 7 Mins, Every Min, Perform 3 Deadlifts

Work Towards 75% Of Max Effort

Increase Weight After Each Set

 
 

Kipping Pull Ups

 

10 Mins Practice

 

Workout Of The Day (WOD)

 

2011 CrossFit Games Open 11.1

 

Complete as many rounds and reps as possible in 10 minutes of:

 

30 Double-unders

15 Power snatches (35kg/25kg)

 

CrossFit  Cleans Practice

CrossFit Unit Olympic Weight Lifting


 
 

Excel as Individuals, Grow in Unity