CrossFit Unit Program 28/12/2016 Wed

Training Program 28/12/2016 Wednesday


CrossFit Unit Training Program


Workout Of The Day (WOD)


Fantastic 10 (Individual WOD)


AMRAP 25


For time:


15 BJ (30″/24″)


10 Bar muscle-ups


20 KB snatches (1.5 pd)


20 Pistols, alternating


30 T2B


30 OHS (75)


40 GHD sit-ups


40 Cleans (20-lb. medicine ball)


50 Burpees


50 Double unders




Hydration and Recovery with Matt Chan





We Decide Our Destiny


Excel as Individuals, Grow in Unity


CrossFit Unit 10/12/2016 Saturday

Training Program 10/12/2016 Saturday


CrossFit Unit Training Program


Gymnastics Strength


Strength Complex


4 Sets of


1 Ring MU
3 Ring Pull Dips
3 Ring Pull Ups


Rest As Much Between


Workout Of The Day (WOD)


Within 10 Mins


Complete


8 Level Stairs Climb
20 Squat Cleans
50 GHD Sit Ups


(Rx:70/50kg)




CrossFit Unit 9AM Training Program


Strength/Skills


Gymnastics Strength


Ring Pulls


Every 2 mins, for 4 sets


Complete 8 – 12 reps;
Ring Pulls/Reverse Row Sit Back/Reverse Rows


Rest 3 mins after 4 sets.


Ring Push


Every 2 mins, for 4 sets


Complete 8 – 12 reps;
Assisted Ring Push Ups/Ring Push Ups/Inverted Ring Push Ups


Rest 3 mins after 4 sets.


Workout Of The Day (WOD)


Team WOD


Cindy Meets Fran


AMRAP24


Rotate 2 mins between members.
Every 2 mins, one member to complete
5 Pull Ups
10 Push Ups
15 Air Squats


With the remaining time, score as many Thrusters
(Rx:45/30kg)




CrossFit Unit 11AM Training Program


Strength/Skills


Gymnastics Strength


Behind Neck Pull Ups


Every 3 mins, for 5 sets


Complete 8 – 15 reps


Box/Ring Dips


Every 2 mins, for 5 sets


Complete 10 reps


Workout Of The Day (WOD)


WOD(For Time)


5RFT


15 Wall Balls
10 Burpees
5 Pull Ups





We Decide Our Destiny


Excel as Individuals, Grow in Unity


CrossFit Unit 3/6/2016 Friday

3/6/2016 Friday


CrossFit Unit Training Program


Warm-Up


400m Run


2 Rounds
250 Row
3 Pull Ups
5 Push Ups
10 Air Squats


Strength/Skills


Compound Strength


Front Squat for load:
#1: 5 reps @ 50%
#2: 5 reps @ 55%
#3: 5 reps @ 60%
#4: 5 reps @ 66%
#5: 5 reps @ 65%


Accessory Strength


Pull Ups for rep & load:
#1: 8 reps
#2: 8 reps
#3: 8 reps
#4: 8 reps


Ring or Box Dips for rep & load:
#1: 8 reps
#2: 8 reps
#3: 8 reps
#4: 8 reps


Workout Of The Day (WOD)


For Rounds and Reps


AMRAP12:


50FT OH Plate Lunge,
10 T2B
10 GHD Sit Up





We Decide Our Destiny


Excel as Individuals, Grow in Unity