CrossFit Unit 8/6/2016 Wednesday

8/6/2016, Wednesday


CrossFit Unit Training Program


Warm-Up


3 Rounds
10 GHD Sit Ups
10 Body Weight Bulgarian split squats
10 Body Weight Single leg deadlifts
10 Banded Resistance Deadlifts
10 GHD Back Extension


Strength/Skills


Compound Strength


Deadlift for load: (15 Mins)


#1: 5 reps
#2: 5 reps
#3: 5+ reps


Week 1
Set #1 65% x 5
Set #2 75% x 5
Set #3 85% x 5+


Strength Accessory


Good Morning for load: (10Mins)
5 Sets of 12 Reps


Toes To Bar or Leg Raise (10Mins)
5 Sets of 12 Reps


Workout Of The Day (WOD)


For Quality : Pull Up


PRACTICE for 10 minutes:


Butterfly Pull Up





We Decide Our Destiny


Excel as Individuals, Grow in Unity


CrossFit Unit 6/6/2016 Monday

6/6/2016, Monday


CrossFit Unit Training Program


Warm-Up

1 Round


20m Banded Straight Leg Foward Walk
20m Banded Straight Leg Lateral Walk
5 Squat Complex
20 Body Weight Good Morning


Strength/Skills


Compound Strength – Back Squat


#1: 5 reps
#2: 5 reps
#3: 5+ reps

Set #1 – 65% x 5
Set #2 – 75% x 5
Set #3 – 85% x 5+


Strength Accessory


Banded Hamstring Reverse Curls (10Mins)
5 Sets of 8 Reps


Box Step Up(10Mins)
5 Sets of 10 Reps (Alternate Leg)


Workout Of The Day (WOD)


For Quality – Handstand Hold


PRACTICE for 10 minutes:


Freestanding Handstand And Handstand Hold Against Wall





We Decide Our Destiny


Excel as Individuals, Grow in Unity


CrossFit Unit 2/6/2016 Thursday

2/6/2016 Thursday


CrossFit Unit Training Program


Warm-Up


400m Run


3 Rounds
3 Hang Cleans
3 Clean Squats Cleans
3 Strict Press
3 Push/Split Jerks


Strength/Skills


Olympic Weightlifting
Hang Clean & Jerk for load:


#1: 1 rep @ 45% of Hang Clean
#2: 1 rep @ 55% ”
#3: 1 rep @ 65% ”
#4: 1 rep @ 65% ”
#5: 1 rep @ 70% ”
#6: 1 rep @ 70% ”
#7: 1 rep @ 75% ”


Compound Strength


Strict Press for load:
#1: 5 reps @ 50%
#2: 5 reps @ 55%
#3: 5 reps @ 60%
#4: 5 reps @ 60%
#5: 5 reps @ 65%


Accessory Strength


Good Morning
#1: 8 reps @ 30% of Deadlift
#2: 8 reps ”
#3: 8 reps ”
#4: 8 reps ”


Workout Of The Day (WOD)


For Time


2 Partners for 200 Burpees


Partner does KB/DB Farmer Hold while the other partner does Burpees.
Every Min, switch with roles till 200 Burpees Complete





We Decide Our Destiny


Excel as Individuals, Grow in Unity