Training Program 15/12/2016 Thursday
CrossFit Unit Training Program
Strength/Skills
Compound Strength
Front Squats
4 Sets of 3 Reps
Work towards 90%
Rest 3 mins Between
Workout Of The Day (WOD)
For Time
21 – 15 – 9
1. Thrusters
2. Calorie Row
3. Burpees Over Bar
We Decide Our Destiny
Excel as Individuals, Grow in Unity
Training Program 7/12/2016 Wednesday
CrossFit Unit Training Program
Strength/Skills
Oly Lift Strength
Push Jerks
2 – 2 – 2 – 2 – 2
Build towards 90%
Rest 3 mins Between
Workout Of The Day (WOD)
Oly Lift Technique and Work Capacity
Teams of 3
Every 3 Mins
Perform,
2 Hang Cleans
2 Push Presses
2 Front Squats
10 HSPUs / 1 Attempt As Many HSPUs (Strict)
We Decide Our Destiny
Excel as Individuals, Grow in Unity
10/6/2016, Friday
CrossFit Unit Training Program
Warm-Up
400m Run
2 Round
10 Banded Front Rack Squats
10 Banded Clean Sot Presses
10 Floor Superman Extensions
10 Bulgarian Split Lunges
Strength/Skills
Compound Strength
Front Squat for load: (15Mins)
#1: 5 reps
#2: 5 reps
#3: 5+ reps
Set #1 – 65% x 5
Set #2 – 75% x 5
Set #3 – 85% x 5+
Accessory Strength
Pistol Squats(10Mins)
5 Sets of 10 Reps (Alternate Leg)
GHD Back Extentsion(10Mins)
5 Sets of 10 Reps
Workout Of The Day (WOD)
PRACTICE for 10 minutes: Tripod Headstand
1. Tripod Tuck Up to Headstand
2. Tripod Straddle Up to Headstand
3. Tripod Pike Up to Headstand
We Decide Our Destiny
Excel as Individuals, Grow in Unity
