Just what the doctor Rx'd Workouts
Need a training program?
We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!
Training programs-
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Optional accessory Workout
Optional Accessory:
GYMNASTIC CONDITIONING
Gymnastic Ab-Work or Ab-Work with a stick
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Optional accessory Workout
Optional Accessory
CONDITIONING
EMOM x12
1) 3-6 D-Ball/Sandbag Ground to Shoulder
2) 30-50 DU
3) 10-15 Up&DownRPE 4, very heavy breathing
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Power Clean + Squat Jerk Strength
WEIGHTLIFTING
Every 60-90sec x12
Target: good, tehcnical lifts. This is not all out! Add loading by feel.
Tailoring options
Power Clean→ Bar from the Rack
Squat Jerk→ Power Jerk -
RCG2019 Ringer 1 & Ringer 2 Workout
CONDITIONING
RCG2019 Ringer 1 & Ringer 2
Ringer 1
30-20-10 reps of:
Air bike (calories)
Toes-to-ringsTime cap: 7♀ / 6♂ minutes
Ringer 2
15-10-5 reps for time of:
Burpees (to rings)
Overhead squats 61/42,5kg (135/95 lb.)Time cap: 5 minutes
RPE 5, maximum effort
Tailoring options:
Change the rep scheme from 30-20-10 → 21-15-9 or 15-12-9
OHS→ decrease the loading 61/42,5kg→ 50/35kg→ 40/30kg
For additional event information, check games.crossfit.com
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