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
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
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
