CrossFit Unit 3/12/2016 Saturday

Training Program 3/12/2016 Saturday

CrossFit Unit Training Program


Compound Strength


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)






5 Rounds For Time


20 Pull Ups


30 Push-ups


40 Sit-ups


50 Squats






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