CrossFit Unit 26/5/2016 Thursday

26/5/2016, Thursday


CrossFit Unit Training Program


Warm-Up


2 Rounds


500m Row
10 GHD Sit Up
10 GHF Back Extension
10 Wide Stance Squats
10 Wide Stance Push Ups


Strength/Skills


Compound Strength – Strict Press


5 – 30%
5 – 40%
3 – 50%
3 – 60%
2 – 70%
2 – 75%
1 – 85%


Gymnastic Strength – Weighted Pull Ups


5 RM
3 Mins Rest


3 RM
3 Mins Rest


1 RM (3 Attempts)
2 Mins Rest


Workout Of The Day (WOD)


For Time (Wall Balls)


60 Wall Ball


*If No Rep(Insufficent squat depth|Ball not achieving sufficient height|Ball not in contact with wall), add one extra rep including no rep.





We Decide Our Destiny


Excel as Individuals, Grow in Unity


CrossFit Unit 24/5/2016 Tuesday

24/5/2016, Tuesday


CrossFit Unit Training Program


Warm-Up


2 Rounds


400m Run
10 Push Ups
10 V-Ups


Strength/Skills


Compound Strength


Bench Press
#1: 5 reps @ 40%
#2: 5 reps @ 60%
#3: 3 reps @ 70%
#4: 2 reps @ 85%
#5: 2 reps @ 85%
#6: 2 reps @ 85%


Gymnastics – Strength


Skin the Cat
5 – 4 – 3 – 2 -1


Workout Of The Day (WOD)


Air Force


For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats


Men will use a 45kg barbell. Women will use 30kg. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees.



We Decide Our Destiny


Excel as Individuals, Grow in Unity


Daily WOD 23/09/2014 TUESDAY

CrossFit Unit Program – 23/09/2014, Tuesday

 
 

Warm – Up

 

15 Shoulder-Torse-Hip Rotations

 

Instruction & Reaction Dynamic Games

 

Strength/Skills

Gymnastics Strength Emphasis

 

Hollow Core Rock

 

5 Set of 20 Reps

60 Sec Rest Between

 

Super Man Rock

 

5 Set of 20 Reps

60 Sec Rest Between

 

Back Squats

 

4 Set of 12 Reps

Work at 60% Of Back Squats Max Effort

 

Workouts Of The Day (WOD)

 

10 – 1 Reps For Time

 

Toes To Bar

Kb Swings

 
 
20140923_WODPOST
 
 

We Decide Our Destiny

 

Excel as Individuals, Grow in Unity