CrossFit Unit 3/6/2016 Friday

3/6/2016 Friday


CrossFit Unit Training Program


Warm-Up


400m Run


2 Rounds
250 Row
3 Pull Ups
5 Push Ups
10 Air Squats


Strength/Skills


Compound Strength


Front Squat for load:
#1: 5 reps @ 50%
#2: 5 reps @ 55%
#3: 5 reps @ 60%
#4: 5 reps @ 66%
#5: 5 reps @ 65%


Accessory Strength


Pull Ups for rep & load:
#1: 8 reps
#2: 8 reps
#3: 8 reps
#4: 8 reps


Ring or Box Dips for rep & load:
#1: 8 reps
#2: 8 reps
#3: 8 reps
#4: 8 reps


Workout Of The Day (WOD)


For Rounds and Reps


AMRAP12:


50FT OH Plate Lunge,
10 T2B
10 GHD Sit Up





We Decide Our Destiny


Excel as Individuals, Grow in Unity


CrossFit Unit 9/5/2016 Monday

9/5/2016, Monday


CrossFit Unit Training Program


Warm-Up


3 Rounds


3 Power Clean
3 Front Squats
3 Push Jerk


Oly-Lift Mobility


Clean Sotts Press
3 Sets of 5 Reps
(Increase Weight After Each Set)


Strength/Skills


Olympic Lift – Clean & Jerk


Suggested: Find a max in the complex
Power Clean + 3 Push Jerks


Ring Dips


5 – 4 – 3 – 2 – 1
(Increase Weight After Each Set)


Plate Push Ups


4 Sets of 6 Reps
(Fixed Weight)


Workout Of The Day (WOD)


50 Wall Balls





We Decide Our Destiny


Excel as Individuals, Grow in Unity


Daily WOD 29/11/2013 Friday

CrossFit Unit Program – 29/11/2013, Friday

 
 

Warm Up & Mobility

 

Warm – Up

 

2 Rounds

5 Forward & Backward Floor Walks

7 Behind The Neck Pull Ups

10 Back Extension

8 Squat Jumps Splits

 
 

Strength/Skills

 

Bar Bell Rows

 

5 Sets Of 8 Reps

Increase Weight After Each Set

1 Mins Rest Between

 

AND

 

Ring Dips (Weighted/Assisted)

 

4 Sets Of 8

Increase Weight After Each Set

1 Mins Rest Between

 
 

Workout Of The Day (WOD)

 

‘Karen’

 

150 Wall Balls For Time (Cut Off 15 Mins)

(Scale In Height and Weight of Ball Deem Fit)

 

Proceed Straight into 75 Pull Ups / Ring Rows For Time

 
 

Excel as Individuals, Grow in Unity