CrossFit Unit Program 05/01/2017 Thurs

Training Program 04/01/2017 Thursday


CrossFit Unit Training Program


STRENGTH/SKILL


Compound Strength


Bench Press


Bench Press for load:
#1: 5 reps @ 55%
#2: 5 reps @ 64%
#3: 5+ rep @ 72%
#4: 5×5 reps @ 55%


Rest 2 mins after each


Incline Bench Press


1 x (8-12 Reps)@45%
1 x (6-8 Reps)@55%


Rest 2 mins after each


Decline Bench Press


1 x (8-12 Reps)@50%
1 x (6-8 Reps)@60%


Rest 2 mins after each


DB Press & Fly


Super Sets


1x (10 -12 reps)
1x failure


Rest 2 mins after each


Workout Of The Day (WOD)


Girls Bench Mark


Annie Meet Diane


For Time(Cut Off 20mins)


21 Deadlifts & HSPUs
50 DUs/100 SINGLEs 50 SIT-Ups


15 Deadlifts & HSPUs
50 DUs/100 SINGLEs 50 SIT-Ups


9 Deadlifts & HSPUs
50 DUs/100 SINGLEs 50 SIT-Ups


RX(100/60kg)


Record the weights used in notes

Post-Traumatic Stress Disorder: Finding Purpose Through CrossFit





We Decide Our Destiny


Excel as Individuals, Grow in Unity


CrossFit Unit 24/12/2016 Saturday

Training Program 24/12/2016 Saturday


CrossFit Unit Training Program


Workout Of The Day (WOD)


Xmas 2016 WOD


12 Days of Xmas


12 Different Stations of Work Exercises.


1 – Deadlift
2 – Hang Cleans
3 – Push Presses
4 – Back Squats
5 – Burpees
6 – Box Jumps
7 – Pull Ups
8 – KB Swings
9 – Push Ups
10 – Wall Balls
11 – T2B
12 – Thrusters


Rx:(45/30kg & 28/20g)
Scaled:(30/20kg & 16/12kg)





We Decide Our Destiny


Excel as Individuals, Grow in Unity


CrossFit Unit 30/11/2016 Wednesday

30/11/2016 Wednesday


CrossFit Unit Training Program


Strength/Skills


Compound Strength


Bench Press


2 – 2 – 2 – 2


Work Towards 2RM
20 mins


Workout Of The Day (WOD)


For Quality


3 rounds


5 Front Squat (1.25 bw/rm)
8 Deadlift (2 bw/rm)
10 Weighted Dips (.25 bw/rm)


Please record each lift type into the scoring.




We Decide Our Destiny


Excel as Individuals, Grow in Unity