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-
Monday 22nd January Workout
Strength: 20 mins to find a 1rm Back squat
Wod: for time
1k row
5-3-1
Cluster@70/45
BMUStrength: warm up sets should be around 3-5 reps then as the weight starts to increase , decrease your reps and end on heavy singles.
Wod: aim for a medium/fast pace row , save energy for a tricky combo. Clusters should be heavy and fast singles and recover to aim for clean turnovers on BMU.
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WOD 16.01.2018 Crossfit I&M Workout
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Perjantai 12.1 Workout
8 minutes of farmers carry
45 sec on, 15 sec off.
80ish kg for boys, 60ish for girls.
Do not calculate the handles!
(2 x 20 x 2 boys, 2 x 15 x 2 girls) -
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Painonnosto: 3x30 Shoulder work Workout
Three series of 30 reps unbroken.
Do as many shoulder press as you can, then switch to push press and last to push jerk. -
