CrossFit Unit Program 03/01/2017 Tuesday

Training Program 03/01/2017 Tuesday


CrossFit Unit Training Program


Strength Program


Compound Strength


Back Squats


Back Squat for load:
#1: 5 reps @ 55%
#2: 5 reps @ 64%
#3: 5+ rep @ 72%
#4: 20 reps @ 55%


Rest 3 mins after each


Romanian Deadlifts


Romanian Deadlift for load:
#1: 5 reps @ 35%
#2: 5 reps @ 50%
#3: 5 reps @ 60%


Rest 3 mins after each


Accessory Strength


Pull Ups/Pendlay Rows/Abs Roll Out


5 Sets of 10
Every 2 mins perform 10 reps
(For Pendlay’s Row, perform at 30% of Deadlifts)


Workout Of The Day (WOD)


Mini Sprint Series


AMRAP 5 Each Round


10 KB Swings (32/24kg)
5 Burpee Over KB


Rest 2 Mins


10 Thrusters (45/30kg)
10 V-Ups


Rest 2 Mins


10 SDLHP(45/30kg)
7 HSPUs


Rest 2 Mins


10 Wall Balls(25lb/18lb)
7 Chest To Bar


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Excel as Individuals, Grow in Unity


CrossFit Unit 26/12/2016 Monday

Training Program 26/12/2016 Monday


CrossFit Unit Training Program


Single Modality Skill


Jump Ropes: Singles / Double / Triples


EMOM 10


For Every Min,
Per Single/Double/Triple for (30 Sec On/30 Sec Off)


Workout Of The Day (WOD)


Work Capacity WOD


AMRAP 3
15 Air Squats
7 T2Bs


Rest 1 Min


AMRAP 3
10 CAL Row
5 Burpees Over Rower


Rest 1 min


AMRAP 3
7 C2Bs
7 HSPUs







We Decide Our Destiny


Excel as Individuals, Grow in Unity


CrossFit Unit 28/04/2016 Thurs

28/4/2016, Thursday


CrossFit Unit Training Program


Warm-Up


2 Rounds


400m Run
10 Push Ups
5 Pull Ups
3 Deck Squats


Strength/Skills


Strength – Upper Body


A. Dumbbell Floor Press(Heavy)
10 Sets of 3 Reps


B. Weighted Wide-Grip Pullups
10 Sets of 3 Reps


C. Bar Muscle Ups/Kipping Pull Ups or HSPUs
3 Sets of 5 Reps


Workout Of The Day (WOD)


Metcon For Capacity


Every 3min for 18min


300m Row
30 Double Unders
3 Deadlifts @ 70% of Rep Max




We Decide Our Destiny

Excel as Individuals, Grow in Unity