CrossFit Unit 22/12/2016 Thursday

Training Program 22/12/2016 Thursday


CrossFit Unit Training Program


Strength/Skills


Rope Climb


Feet Anchor(J-Hook)


High Knee Tug


Drive with Legs


Rest 3 mins Between


HSPUs


Kipping HSPUs


If athlete is able to perform Kipping HSPUs,

athlete will perform 5×3 of strict/deficit HSPUs


Workout Of The Day (WOD)


For Time


Partner WOD


1-3-5-3-1
Rope Climb


5-10-15-10-5
HSPUs


Partner A : Rope Climb
PArtner B : HSPUs
Swap when both are done with each set





We Decide Our Destiny


Excel as Individuals, Grow in Unity


Daily WOD 26/01/2014 SUNDAY

CrossFit Unit Program – 26/01/2014, Sunday

 
 

Warm Up & Mobility

 

Warm – Up

 

1. Dog Yard Challenge – 2 Mins Max Jump

 

2. Flight Simulator – Singles/Doubles

 

Singles – 10/20/30/40/50/60/50/40/30/20/10

Doubles – 5/10/15/20/25/30/25/20/15/10/5

 
 

Strength/Skills

 

1. Towel Pull/ Rope Climb / Ascents

 

10 Mins

 

2. Snatch Complex

 

6 Sets of 1 Snatch Complex

 

(2 Snatch Deadlift – 1 Snatch Hip Extension – 1 Snatch High Pull)

 

Start with Bar, Increase Weight After Each Set

10 Mins

 
 

Workout Of The Day (WOD)

 

Thrust & Tyre Ladder

 

3 Thrusters & 1 Tyre Flip

 

6 Thrusters & 2 Tyre Flip

 

9 Thrusters & 3 Tyre Flip

.

.

.

Nth Thrusters & Nth Tyre Flip

 

Till 10 Mins is Out

 

CrossFit WOD -

CrossFit Unit WOD
Willing to Fail, Prepared to Win


 
 

Excel as Individuals, Grow in Unity

 
 

Daily WOD 28/11/2013 Thursday

CrossFit Unit Program – 28/11/2013, Thursday

 
 

Chalk On

Olympic Lift Chalk On


 
 

Warm Up & Mobility

 

Mobility

 

Elbow Mobility

 

Warm – Up

 

2 Rounds

 

15 Medicine Ball Overhead Sit Ups

10 Wall Balls

10 Medicine Ball Push Ups

10 Ankle Grip Medicine Ball Pull Ups

 
 

Strength/Skills

 

Clean’s High Pull

 

2 – 2 – 2 – 2 – 2 – 2 (6 Sets Of 2 Reps)

Increase Weight After Each Set

 

AND

 

Split Jerk

 

2 – 2 – 2 – 2 – 2(5 Sets of 2 Reps)

Increase Light Weights After Each Set

 
 

Workout Of The Day (WOD)

 

For Time

 

Odd & Even Min(14 Mins)

 

Odd Min – 3 Clean & Split Jerk

 

Even Min – 1 Rope Ascent / 3 Rope Climbs

 

Fixed Load & Reps Throughout 14 mins

 
 

Excel as Individuals, Grow in Unity