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
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
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
