CrossFit Unit Program 03/01/2017 Tuesday

Training Program 03/01/2017 Tuesday


CrossFit Unit Training Program


Strength Program


Compound Strength


Back Squats


Back Squat for load:
#1: 5 reps @ 55%
#2: 5 reps @ 64%
#3: 5+ rep @ 72%
#4: 20 reps @ 55%


Rest 3 mins after each


Romanian Deadlifts


Romanian Deadlift for load:
#1: 5 reps @ 35%
#2: 5 reps @ 50%
#3: 5 reps @ 60%


Rest 3 mins after each


Accessory Strength


Pull Ups/Pendlay Rows/Abs Roll Out


5 Sets of 10
Every 2 mins perform 10 reps
(For Pendlay’s Row, perform at 30% of Deadlifts)


Workout Of The Day (WOD)


Mini Sprint Series


AMRAP 5 Each Round


10 KB Swings (32/24kg)
5 Burpee Over KB


Rest 2 Mins


10 Thrusters (45/30kg)
10 V-Ups


Rest 2 Mins


10 SDLHP(45/30kg)
7 HSPUs


Rest 2 Mins


10 Wall Balls(25lb/18lb)
7 Chest To Bar


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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 19/5/2016 Thursday

19/5/2016, Thursday


CrossFit Unit Training Program


Warm-Up


2 Rounds


5 Back Squat Jumps
20 Doubles/60 Singles


Medicine Ball Clean Practice


Strength/Skills


Ring Dip


Ring Dip : Max Rep


Workout Of The Day (WOD)


AMRAP 10: Double-Unders & Back Squats


Complete as many rounds as possible in 10 minutes of:
50 double-unders
135-lb. back squats, 10 reps


Rest 5 Mins


4 Rds: Wall Balls, Med Ball Cleans, Row


4 of 4-minute rounds of:


15 wall ball shots, 20-lb. ball to 12-foot target
30 medicine ball cleans, 20-lb. ball
Row for max calories





We Decide Our Destiny


Excel as Individuals, Grow in Unity