CrossFit Unit 3/12/2016 Saturday

Training Program 3/12/2016 Saturday


CrossFit Unit Training Program


Strength/Skills


Compound Strength


Deadlifts


Deadlift for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps


Rest 4 mins Between


Workout Of The Day (WOD)


For Time (Cut-Off 14Mins)


To Complete;


400m Run
30 Burpees


400m Run
30 Thrusters(45/30kg)


400m Run
30 Box Jumps(24/20 inch)


Team WOD(In teams of 4)


To Complete;


3000m Row
1500 Air Squats


800 Doubles Unders
400 Push Ups


200 Wall Balls
100 Pull Ups


50 Box Jumps
25 Tyre Flips





We Decide Our Destiny


Excel as Individuals, Grow in Unity


CrossFit Unit Training 9/1/2015

CrossFit Unit Training Program

 

2nd Week of 2015 (8 Weeks General Cycle) – 9/1/2015, Friday

 

1 Round

 

Shoulder Mobility

 

20 Step Lunges

 

20 Lateral Leg Splits

 

15 Pull Ups

 

10 Burpees

 

UNIT’s Strength/Skills

 

Front Squats R.M(Strength)

 

60,%x5, 70%x3, 80%x2, 90%x1, Heavy 1s Towards 1 M.E

Within 20 Mins

 

Weighted Pull Up R.M

Within 10 Mins

 

UNIT’s Workouts Of The Day (WOD)

 

METCON (TIME)

 

BARBARA

 

5 Rounds For Time

 

20 Pull Ups

 

30 Push-ups

 

40 Sit-ups

 

50 Squats

 

OR

 

METCON(TEAMWOD)

 

To Complete in Teams of 2

 

200 KB Swings(At Least Complete 20 Swings Each Unbroken Set)

 

150 Wall Balls(At Least Complete 15 Tosses Unbroken Each Set)

 

100 HSPUs(At Least Complete 5 HSPUs Unbroken Each Set)

 

Meng & Vivian Doing a Tyre Flip METCON

Partner Tyre Flipping You Strong !


 

We Decide Our Destiny

 

Excel as Individuals, Grow in Unity