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