CrossFit Unit 24/12/2016 Saturday

Training Program 24/12/2016 Saturday


CrossFit Unit Training Program


Workout Of The Day (WOD)


Xmas 2016 WOD


12 Days of Xmas


12 Different Stations of Work Exercises.


1 – Deadlift
2 – Hang Cleans
3 – Push Presses
4 – Back Squats
5 – Burpees
6 – Box Jumps
7 – Pull Ups
8 – KB Swings
9 – Push Ups
10 – Wall Balls
11 – T2B
12 – Thrusters


Rx:(45/30kg & 28/20g)
Scaled:(30/20kg & 16/12kg)





We Decide Our Destiny


Excel as Individuals, Grow in Unity


CrossFit Unit 7/12/2016 Wednesday

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


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