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
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