CrossFit Unit 30/11/2016 Wednesday

30/11/2016 Wednesday


CrossFit Unit Training Program


Strength/Skills


Compound Strength


Bench Press


2 – 2 – 2 – 2


Work Towards 2RM
20 mins


Workout Of The Day (WOD)


For Quality


3 rounds


5 Front Squat (1.25 bw/rm)
8 Deadlift (2 bw/rm)
10 Weighted Dips (.25 bw/rm)


Please record each lift type into the scoring.




We Decide Our Destiny


Excel as Individuals, Grow in Unity


Daily WOD 28/11/2014 FRIDAY

Week 48 – 28/11/2014, Friday

 

CrossFit Unit Training Program

 

Warm-Up

 

2 Rounds

 

300 Meters Row

 

20 Push Ups

 

20 Sit Ups

 

Strength/Skills

 

8 Weeks General Cycle

 

Overhead Squats

 

50%x5, 60%x4, 70%x3, 80%x3x3

Within 15 Mins

 

Weighted Pull Ups

 

6 Sets of 4 Reps

Within 10 Mins

 

Weighted Dips

 

6 Sets of 4 Reps

Within 10 Mins

 

Workouts Of The Day (WOD)

 
 

METCON (TIME)

 

ANGIE

 

For Time

 

100 Pull Ups

 

100 Push Ups

 

100 Sit Ups

 

100 Air Squats

 

OR

 
 

METCON(WEIGHTS)

 

For Time(10 – 1 Reps)

 

Deadlifts

 

HSPUs

 

Toes To Bar

 
20141128_WODPost
 
 

We Decide Our Destiny

 

Excel as Individuals, Grow in Unity

 
 

Daily WOD 19/11/2013 Tuesday

CrossFit Unit Program – 19/11/2013, Tuesday

 
 

Warm Up & Mobility

  

Mobility

 

 Banded Overhead Distraction(Shoulders)

Banded Bully(Shoulders)

Internal Rotation Bias(Shoulders)

Single Ankle Mob

 

Warm – Up

 

2 Rounds (2 Mins)

10 Back Extension

10 Kettlebell Swings

10 Broad Jump

10 Closed Stance Push Ups.

 
 

Strength/Skills

 
 

Cleans & Jerk Rep Max

 

1 – 1 – 1 – 1 – 1 – 1 – 1 – 1 – 1 – 1  ( 10 Sets Of 1 Rep)

 Increase Load After Each Set If Successful.

 

Or 

 

Weighted / Assisted Rings Dips

 

 7 Sets Of 3 Reps

Same Load Throughout 7 Sets.

 
 

Workout Of The Day (WOD)

 

12 Mins AMREPS

 

15 Wall Balls

12 Toes To Bar

9 Burpees

 
 

Excel as Individuals, Grow in Unity