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 08/02/2014 SATURDAY

CrossFit Unit Program – 08/02/2014, Saturday

 
 

Warm Up

 

10 Strict Pull Ups

20 Push Ups

10 Air Squats

Bear Complex: 7 Sets of 1 Reps(Increase Weight After Each Set)

 
 

Strength/Skills

 

Pull Ups (Weighted/Assisted)

 

EMOM: 7 Sets Of 3 Reps

 

Overhead Squats

 

5 Sets of 3 Reps

Increase weight after each Successful Set

 
 

Workouts Of The Day (WOD)

 

For Time

 

20 Heavy Thrusters & 20 Box Jumps

 

25 Thrusters, 25 Pull Ups & 20 Box Jumps

 

30 Light Thrusters, 30 Push Ups, 25 Pull Ups & 20 Box Jumps

 
 

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