CrossFit Unit Program 05/01/2017 Thurs

Training Program 04/01/2017 Thursday


CrossFit Unit Training Program


STRENGTH/SKILL


Compound Strength


Bench Press


Bench Press for load:
#1: 5 reps @ 55%
#2: 5 reps @ 64%
#3: 5+ rep @ 72%
#4: 5×5 reps @ 55%


Rest 2 mins after each


Incline Bench Press


1 x (8-12 Reps)@45%
1 x (6-8 Reps)@55%


Rest 2 mins after each


Decline Bench Press


1 x (8-12 Reps)@50%
1 x (6-8 Reps)@60%


Rest 2 mins after each


DB Press & Fly


Super Sets


1x (10 -12 reps)
1x failure


Rest 2 mins after each


Workout Of The Day (WOD)


Girls Bench Mark


Annie Meet Diane


For Time(Cut Off 20mins)


21 Deadlifts & HSPUs
50 DUs/100 SINGLEs 50 SIT-Ups


15 Deadlifts & HSPUs
50 DUs/100 SINGLEs 50 SIT-Ups


9 Deadlifts & HSPUs
50 DUs/100 SINGLEs 50 SIT-Ups


RX(100/60kg)


Record the weights used in notes

Post-Traumatic Stress Disorder: Finding Purpose Through CrossFit





We Decide Our Destiny


Excel as Individuals, Grow in Unity


CrossFit Unit Program 30/12/2016 Fri

Training Program 30/12/2016 Friday


CrossFit Unit Training Program


Strength/Skills


Complex Gymnastics Strength


4 Sets, Every 3 Mins


2 Bar MU


2 C2B


2 Pull Ups


Workout Of The Day (WOD)


Ladder WOD


AMRAP 10


2 KB Swings
2 HSPUs
4 KB Swings
4 HSPUs
.
.
Till 10 Mins


Every Round, add 2 KBS & 2 HSPUs
RX:(32/24kg)




Josh Bridges — “Walk toward the fire”





We Decide Our Destiny


Excel as Individuals, Grow in Unity


CrossFit Unit 22/12/2016 Thursday

Training Program 22/12/2016 Thursday


CrossFit Unit Training Program


Strength/Skills


Rope Climb


Feet Anchor(J-Hook)


High Knee Tug


Drive with Legs


Rest 3 mins Between


HSPUs


Kipping HSPUs


If athlete is able to perform Kipping HSPUs,

athlete will perform 5×3 of strict/deficit HSPUs


Workout Of The Day (WOD)


For Time


Partner WOD


1-3-5-3-1
Rope Climb


5-10-15-10-5
HSPUs


Partner A : Rope Climb
PArtner B : HSPUs
Swap when both are done with each set





We Decide Our Destiny


Excel as Individuals, Grow in Unity