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 16/12/2016 Friday

Training Program 16/12/2016 Friday


CrossFit Unit Training Program


Oly Lift


Power Cleans


2 – 2 – 2 – 2


Build towards 2RM


Rest 2 mins between attempt




Workout Of The Day (WOD)


Partner WOD


For Time
To complete together


1 male, 1 female
Row 100 calories
100 Pull-ups
100 Overhead squats (45#)
100 Push-ups
Run 1600m





We Decide Our Destiny


Excel as Individuals, Grow in Unity


CrossFit Unit 10/12/2016 Saturday

Training Program 10/12/2016 Saturday


CrossFit Unit Training Program


Gymnastics Strength


Strength Complex


4 Sets of


1 Ring MU
3 Ring Pull Dips
3 Ring Pull Ups


Rest As Much Between


Workout Of The Day (WOD)


Within 10 Mins


Complete


8 Level Stairs Climb
20 Squat Cleans
50 GHD Sit Ups


(Rx:70/50kg)




CrossFit Unit 9AM Training Program


Strength/Skills


Gymnastics Strength


Ring Pulls


Every 2 mins, for 4 sets


Complete 8 – 12 reps;
Ring Pulls/Reverse Row Sit Back/Reverse Rows


Rest 3 mins after 4 sets.


Ring Push


Every 2 mins, for 4 sets


Complete 8 – 12 reps;
Assisted Ring Push Ups/Ring Push Ups/Inverted Ring Push Ups


Rest 3 mins after 4 sets.


Workout Of The Day (WOD)


Team WOD


Cindy Meets Fran


AMRAP24


Rotate 2 mins between members.
Every 2 mins, one member to complete
5 Pull Ups
10 Push Ups
15 Air Squats


With the remaining time, score as many Thrusters
(Rx:45/30kg)




CrossFit Unit 11AM Training Program


Strength/Skills


Gymnastics Strength


Behind Neck Pull Ups


Every 3 mins, for 5 sets


Complete 8 – 15 reps


Box/Ring Dips


Every 2 mins, for 5 sets


Complete 10 reps


Workout Of The Day (WOD)


WOD(For Time)


5RFT


15 Wall Balls
10 Burpees
5 Pull Ups





We Decide Our Destiny


Excel as Individuals, Grow in Unity