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


CrossFit Unit 7/12/2016 Wednesday

Training Program 7/12/2016 Wednesday


CrossFit Unit Training Program


Strength/Skills


Oly Lift Strength


Push Jerks


2 – 2 – 2 – 2 – 2


Build towards 90%


Rest 3 mins Between


Workout Of The Day (WOD)


Oly Lift Technique and Work Capacity


Teams of 3


Every 3 Mins


Perform,
2 Hang Cleans
2 Push Presses
2 Front Squats


10 HSPUs / 1 Attempt As Many HSPUs (Strict)





We Decide Our Destiny


Excel as Individuals, Grow in Unity


Daily WOD 20/01/2014 Monday

CrossFit Unit Program – 20/01/2014, Monday

 
 

Warm Up & Mobility

 

Warm – Up

 

5 Floor Walk (Frontward/Backward)

10 Strict Pull Ups / 20 Ring Rows

20 Air Thrusters

2 Sets of 3 Reps – Bear Complex

Increase Weights After Each Set

 
 

Strength/Skills

 

Push Presses

 

For 7 Mins, Every Min, Perform 3 Push Presses

Work Towards 80% Of Max Effort

Increase Weight After Each Set

 
 

Pull Ups (Weighted/Assisted)

 

Fixed Weights

Rest Sufficient After Each Set

 
 

Workout Of The Day (WOD)

 

7 Mins Clean & Jerk Ladder

 

1 Clean & Jerk

1 Wall Walk Push Up

 

2 Clean & Jerk

2 Wall Walk Push Up

 

3th Clean & Jerk

3th Wall Walk Push Up

 

.

.

 

Nth Clean & Jerk

Nth Wall Walk Push Up

 
 

Excel as Individuals, Grow in Unity