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

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Daily WOD 30/01/2014 THURSDAY

CrossFit Unit Program – 30/01/2014, Thursday

 
 

Warm Up & Mobility

 

Warm – Up

 

20 Air Squats

10 Pull Ups

 

Bear Complex

 

9 Sets of 1

Increase Weight After Each Set

 
 

Strength/Skills

 

Deadlifts

 

5 Sets of 5 Reps

Work At 70% Of Max Effort

 

2 Sets of 10 Reps

Work At 40% Of Max Effort

 
 

Box Jumps

 

EMOM: 8 Sets of 8 Reps

(20 / 24 Inches)

 

Workout Of The Day (WOD)

 

Girl’s Benchmark ‘Diane’

 

21 – 15 – 9

 

Deadlifts(60/100kg)

Handstand Push Ups

 

CrossFit Unit Pull Ups

CrossFit Unit Gymnastics


 
 

Excel as Individuals, Grow in Unity