CrossFit Unit 9/6/2016 Thursday

9/6/2016, Thursday


CrossFit Unit Training Program


Warm-Up

2 Round


5 Squat Jump
5 Wide Stance Push Up
5 Close Stance Push Up
5 Strict Press
5 Behind Neck Strict Press


Strength/Skills


Olympic Weightlifting
2 Power Snatch


#1: 2 rep @ 40% of Power Snatch
#2: 2 rep @ 50% ”
#3: 2 rep @ 55% ”
#4: 2 rep @ 55% ”
#5: 2 rep @ 60% ”
#6: 2 rep @ 60% ”


Compound Strength


Strict Press for load: (15Mins)


#1: 5 reps
#2: 5 reps
#3: 5+ reps


Set #1 – 65% x 5
Set #2 – 75% x 5
Set #3 – 85% x 5+


Accessory Strength


Pull Ups or Chin Ups(10 Mins)
5 Sets of 10 Reps


Dips (10 Mins)
3 Sets of 15 Reps


Workout Of The Day (WOD)


EMOM8 Deadlift & Wall Balls


3 Deadlifts (65% at least)
10 Wall Balls





We Decide Our Destiny


Excel as Individuals, Grow in Unity


CrossFit Unit 8/6/2016 Wednesday

8/6/2016, Wednesday


CrossFit Unit Training Program


Warm-Up


3 Rounds
10 GHD Sit Ups
10 Body Weight Bulgarian split squats
10 Body Weight Single leg deadlifts
10 Banded Resistance Deadlifts
10 GHD Back Extension


Strength/Skills


Compound Strength


Deadlift for load: (15 Mins)


#1: 5 reps
#2: 5 reps
#3: 5+ reps


Week 1
Set #1 65% x 5
Set #2 75% x 5
Set #3 85% x 5+


Strength Accessory


Good Morning for load: (10Mins)
5 Sets of 12 Reps


Toes To Bar or Leg Raise (10Mins)
5 Sets of 12 Reps


Workout Of The Day (WOD)


For Quality : Pull Up


PRACTICE for 10 minutes:


Butterfly Pull Up





We Decide Our Destiny


Excel as Individuals, Grow in Unity


CrossFit Unit 12/5/2016 Thursday

12/5/2016, Thursday


CrossFit Unit Training Program


Warm-Up


2 Rounds


10m Seated Crawl
10 Sit Ups
10m Bear Crawl
10 Push Ups
10m Broad Jumps
10 Air Squats


Strength/Skills


Strict Press
10 Sets of 3 Reps @ 70%


Workout Of The Day (WOD)


EMOM10


EMOM 10min
1 Weighted Pull Up
2 Strict Chest To Bar
3 Strict Pull Up


EMOM 10min
(ODD/EVEN Min)
8 Chest To Bar
8 Box Jump







We Decide Our Destiny


Excel as Individuals, Grow in Unity