CrossFit Unit 28/11/2016 Monday

28/11/2016, Monday


CrossFit Unit Training Program


Strength/Skills


Compound Strength


Sumo Deadlift for load:


#1: 3 reps @ 60%
#2: 3 reps @ 65%
#3: 3 reps @ 75%
#4: 3 reps @ 80%
#5: 3 reps @ 80%


Rest 3 Mins Between


Workout Of The Day (WOD)


Benchmark Girls WOD


For Time


“Helen”


3 rounds for time of:
400m run
21 Kettlebell Swings 1.5/1 pood
12 Pull-ups





We Decide Our Destiny


Excel as Individuals, Grow in Unity


Daily WOD 25/01/2014 SATURDAY

CrossFit Unit Program – 25/01/2014, Saturday

 
 

Warm Up & Mobility

 

Warm – Up

 

Shoulder & Ankle Mobility

15 Close, 15 Shoulder Wide & 15 Wide Stance Air Squats

10 Close, 10 Shoulder Wide & 10 Wide Stance Push Ups

5 Close, 5 Shoulder Wide & 5 Wide Grip Pull Ups

10 Tuck Jumps

 
 

Strength/Skills

 

Handstand / HSPU Practice

 

10 Mins

 

Strict Press

 

5 Sets Of 5 Reps

All 5 Sets at 65% of M.E

10 Mins To Complete

 
 

Workout Of The Day (WOD)

 

Regional 2011 Team Chipper

 

For Time or Complete in 30 Mins:

 

In Teams of 4, Only two athlete may be working at a time (1 male & 1 female).

All pull-ups must be completed before the Double Unders,all the Double-unders before the Kettle Bell Swings, and all the Double-Unders before the Overhead Squats.

 

250 Pull-ups

250 Double-unders / 750 Singles

250 Kettle Bell Swings

250 Overhead squats

 

CrossFit WOD Open's 11.2

CrossFit Unit WOD


 
 

Excel as Individuals, Grow in Unity