CrossFit Unit Program 05/01/2017 Thurs

Training Program 04/01/2017 Thursday


CrossFit Unit Training Program


STRENGTH/SKILL


Compound Strength


Bench Press


Bench Press for load:
#1: 5 reps @ 55%
#2: 5 reps @ 64%
#3: 5+ rep @ 72%
#4: 5×5 reps @ 55%


Rest 2 mins after each


Incline Bench Press


1 x (8-12 Reps)@45%
1 x (6-8 Reps)@55%


Rest 2 mins after each


Decline Bench Press


1 x (8-12 Reps)@50%
1 x (6-8 Reps)@60%


Rest 2 mins after each


DB Press & Fly


Super Sets


1x (10 -12 reps)
1x failure


Rest 2 mins after each


Workout Of The Day (WOD)


Girls Bench Mark


Annie Meet Diane


For Time(Cut Off 20mins)


21 Deadlifts & HSPUs
50 DUs/100 SINGLEs 50 SIT-Ups


15 Deadlifts & HSPUs
50 DUs/100 SINGLEs 50 SIT-Ups


9 Deadlifts & HSPUs
50 DUs/100 SINGLEs 50 SIT-Ups


RX(100/60kg)


Record the weights used in notes

Post-Traumatic Stress Disorder: Finding Purpose Through CrossFit





We Decide Our Destiny


Excel as Individuals, Grow in Unity


CrossFit Unit 20/12/2016 Tuesday

Training Program 20/12/2016 Tuesday


CrossFit Unit Training Program


Strength/Skills


Compound Strength


Back Squats


3 Sets of 3 Reps


Work Between 75% – 85%


Rest 4 mins Between


Workout Of The Day (WOD)


Team WOD


For Time 3-man team, rotate through the following couplet:


Teammate 1 – 20x sit-ups


Teammate 2 – Max reps Barbell ground to overhead (use any load)


Teammate 3 – Adds up total kgs lifted until Player 1 is done sit-ups,

then rotate through and repeat until 6600kg is lifted among team.





We Decide Our Destiny


Excel as Individuals, Grow in Unity


CrossFit Unit 29/11/2016 Tuesday

29/11/2016 Tuesday


CrossFit Unit Training Program


Strength/Skills


Single Modality Test


Doubles Unders


Maximum double-unders in 2 minutes.


Gymnastics Emphasis


Kipping Muscle Ups


Every min, 5 Muscle Ups


Workout Of The Day (WOD)


Partner WOD


“Angie”
For time:
100 pull-ups
100 push ups
100 sit-ups
100 squats


One Working At A Time





We Decide Our Destiny


Excel as Individuals, Grow in Unity