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-
Baby Bear Workout
FOR QUALITY:
Use a bar or really light weight to do this workout with perfect form!Perform 4 sets of 7 sequences (complexes) of the following exercises:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Rules:
Bar must touch the ground or starting position each sequence but cannot rest on the ground or it terminates the set (not even re-grip).
Rest as needed between sets.
You must power clean the bar to full standing position before squatting the weight. -
Snatch Strength
4 sets 1.1.1.1.1
7 RPE all sets same weight. 10-20 secs cluster rest. Look to add 1-3kg
2 minutes between sets -
Skill work Workout
Handstand walking technique
15 minutes working various progressions
Wall support hold
Hand release
Partner assisted
HSW -
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Basic Conditioning Workout
50min!
1min : 1min
0-10min) Row - Squat hold upper body rotations
10-20) Shuttle run - Thread the needle
20-30) Single under - Gymnastic swim
30-40) TGU - Bulgarian split
40-50) Goblet squat - Rotation plankHR 60-70%
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CrossFit Games Open 2011 11.2 Workout
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Back Squat 3x5 Strength
STRENGTH
Back Squat 3x5RPE 4+ (1-2 reps in the tank).
Target: Go very heavy, but leave 1-2 reps in the tank.