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


CrossFit – “I Didn’t Expect The Community”





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 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