CrossFit Unit 27/5/2016 Friday

27/5/2016, Friday


CrossFit Unit Training Program


Warm-Up


2 Round


5 Squat Complex
15 Good Morning
15 Floor Back Extension
15 Sit Ups


Strength/Skills


Compound Strength – Deadlifts


5 reps @ 40%
5 reps @ 60%
3 reps @ 65%
3 reps @ 70%
2 reps @ 75%
2 reps @ 80%


Gymnastics Strength -Toes To Bar


Toes-to-Bar: Max Reps


Plyometrics & Speed – Banded Resistance Sprint


6 Sets of 50 Meters


90 Sec Rest Between


Workout Of The Day (WOD)


Open 11.1


Complete as many rounds and reps as possible in 10 minutes of:


30 Double-unders
15 Power snatches (M: 75lbs / 35kg, W:55lbs / 25kg)





We Decide Our Destiny


Excel as Individuals, Grow in Unity


Daily WOD 23/01/2014 THURSDAY

CrossFit Unit Program – 23/01/2014, Thursday

 
 

Warm Up & Mobility

 

Warm – Up

 

20 Plate Shoulder Presses

20 Frontward Lunges & 20 Backward Lunges

10 Deck Squats

30 Bar Deadlifts

 

Repeat Once

 
 

Strength/Skills

 

Deadlifts

 

For 7 Mins, Every Min, Perform 3 Deadlifts

Work Towards 75% Of Max Effort

Increase Weight After Each Set

 
 

Kipping Pull Ups

 

10 Mins Practice

 

Workout Of The Day (WOD)

 

2011 CrossFit Games Open 11.1

 

Complete as many rounds and reps as possible in 10 minutes of:

 

30 Double-unders

15 Power snatches (35kg/25kg)

 

CrossFit  Cleans Practice

CrossFit Unit Olympic Weight Lifting


 
 

Excel as Individuals, Grow in Unity