CrossFit Unit 27/12/2016 Tuesday

Training Program 27/12/2016 Tuesday


CrossFit Unit Training Program


Strength/Skill


Compound Strength


Deadlifts


2 — 2 — 2


Work towards 2RM


Rest 4 mins Between


Workout Of The Day (WOD)


Heavy Individual WOD


For Time


12 – 9 – 6


Squat Cleans (Rx:100/60kg)


Bar Muscle Ups




Note the angle of hips and body posture while reaching out for a Maximum Reach





We Decide Our Destiny


Excel as Individuals, Grow in Unity


CrossFit Unit 19/12/2016 Monday

Training Program 19/12/2016 Monday


CrossFit Unit Training Program


Oly Lift Complex


Clean & Jerk Complex


For 4 Sets
Every 3 Mins,


1 Power Clean
1 Squat Clean
1 Split Jerk


Work towards 90% of Power Clean


Workout Of The Day (WOD)


Work Capacity WOD


For Time


50-40-30-20-10


Wall Balls
Doubles/Singles(x2)







We Decide Our Destiny


Excel as Individuals, Grow in Unity


Daily WOD 24/11/2013 Sunday

CrossFit Unit Program – 24/11/2013, Sunday

 
 

Warm Up & Mobility

 

Mobility

 

Straight leg Hip Swings Forward/Backward

Straight Leg Hip Swings Sideways

Wrist Static Holds Flexion/Extension

Wrist Walks

 

Warm – Up

 

2 Rounds

10 Deck Squats

7 Pull Ups

10 Rotational Push-Up

 
 

Strength/Skills

 

Back Squats

 

2 – 2 – 2 – 2 – 2 (5 Sets Of 2 Reps)

Delayed Effort(3 Sec Hold),Increase Load Incrementally

 

OR

 

Thrusters

 

1 – 1 – 1 – 1 – 1

Work Towards Max Effort

 
 

Workout Of The Day (WOD)

 

‘Elizabeth Goes Running’

 

21 – 15 – 9 Reps

 

Squat Cleans(60Kg/45Kg)

 

Ring Dips

 

After 21, 200meters Run, After 15, 400meters Run, After 9, 800meters Run

 
 

Excel as Individuals, Grow in Unity