REST DAY 22/01/2014 WEDNESDAY

CrossFit Unit Program – 22/01/2014, Wednesday

 
 

Rest Day

 

Active Recovery

 

Please do one of the below

 

100 Burpees for Time

Please submit timing during Regular Class

 

OR

 

5k Relax Run

 
 

CrossFit Active Recovery

CrossFit Unit Active Recovery


 
 

Excel as Individuals, Grow in Unity

 
 

Daily WOD 20/01/2014 Monday

CrossFit Unit Program – 20/01/2014, Monday

 
 

Warm Up & Mobility

 

Warm – Up

 

5 Floor Walk (Frontward/Backward)

10 Strict Pull Ups / 20 Ring Rows

20 Air Thrusters

2 Sets of 3 Reps – Bear Complex

Increase Weights After Each Set

 
 

Strength/Skills

 

Push Presses

 

For 7 Mins, Every Min, Perform 3 Push Presses

Work Towards 80% Of Max Effort

Increase Weight After Each Set

 
 

Pull Ups (Weighted/Assisted)

 

Fixed Weights

Rest Sufficient After Each Set

 
 

Workout Of The Day (WOD)

 

7 Mins Clean & Jerk Ladder

 

1 Clean & Jerk

1 Wall Walk Push Up

 

2 Clean & Jerk

2 Wall Walk Push Up

 

3th Clean & Jerk

3th Wall Walk Push Up

 

.

.

 

Nth Clean & Jerk

Nth Wall Walk Push Up

 
 

Excel as Individuals, Grow in Unity

 
 

Daily WOD 20/12/2013 Friday

CrossFit Unit Program – 20/12/2013, Friday

 
 

Warm Up & Mobility

 

Warm – Up

 

Wall Walk

1 – 2 – 3 – 4 – 5

Singles / Double Unders

50 – 40 – 30 – 20 – 10

Start From Zero If Unsuccessful

 
 

Strength/Skills

 

DeadLifts

 

5 Sets Of 5 Reps

Work Towards 75% Of Max Effort

Increase Weight After Each Set

 
 

Muscle Ups Transition Drills

 

False Grip Practice

First Pull Towards Ring

Muscle Ups Dips

 
 

Workout Of The Day (WOD)

 

Nasty Girl ‘Diane’

 

21 – 15 – 9 Reps

Deadlifts

 

Hand Stand Push Ups

 
 

CrossFit Mobility

CrossFit Unit Mobility


 
 

Excel as Individuals, Grow in Unity