CrossFit Unit 8/12/2016 Thursday

Training Program 8/12/2016 Thursday


CrossFit Unit Training Program


Strength/Skills


Compound Strength


Deadlifts


3 Sets of 5 Reps


At 75% throughout all sets


Rest 3 mins Between


Workout Of The Day (WOD)


Tabata (Weightlifting)


At each station, 8 Sets of (20:10)


1. Deadlifts (Body Weight)


2. Back Squat (.75 Body Weight)


3. Push Press(.5 Body Weight)


Rest/Setup in 3 mins for next station





We Decide Our Destiny


Excel as Individuals, Grow in Unity


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 27/5/2016 Friday

27/5/2016, Friday


CrossFit Unit Training Program


Warm-Up


2 Round


5 Squat Complex
15 Good Morning
15 Floor Back Extension
15 Sit Ups


Strength/Skills


Compound Strength – Deadlifts


5 reps @ 40%
5 reps @ 60%
3 reps @ 65%
3 reps @ 70%
2 reps @ 75%
2 reps @ 80%


Gymnastics Strength -Toes To Bar


Toes-to-Bar: Max Reps


Plyometrics & Speed – Banded Resistance Sprint


6 Sets of 50 Meters


90 Sec Rest Between


Workout Of The Day (WOD)


Open 11.1


Complete as many rounds and reps as possible in 10 minutes of:


30 Double-unders
15 Power snatches (M: 75lbs / 35kg, W:55lbs / 25kg)





We Decide Our Destiny


Excel as Individuals, Grow in Unity