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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Sprint Metcon Workout
For time:
12 Alt step back lunge (back rack) 60/40kg
12 Wall ball 9/6kg
10 Alt step back lunge (front rack)
10 Wall ball
8 Alt step back lunge (overhead)
8 Wall ballTC 4min
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Step Back lunges 3x8/8 reps Strength
Build up to a 8RM. First set easy, second hardish, third AHAP.
Short rest in between sets.
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Raaka rinnalleveto 4x4 Strength
Raaka rinnalleveto 4x4, lisää painoa 2-3kg
Tauot 2 min, samat painot
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Lattiapenkkipunnerrus 5RM ja max toistot @80% Strength
Lattiapenkkipunnerrus 5RM ja maksimi toistot @80%
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CF Open Workout 22.1 Workout
Complete as many rounds as possible in 15 minutes of:
3 wall walks
12 dumbbell snatches
15 box jump-oversRx:
50lbs, 61cm / 35lbs 51cm
Must jump with both feetScaled:
35lbs, 61cm / 20lbs / 51cm
May do box step oversFull standards and other divisions from: https://games.crossfit.com/
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Power clean & jerk Workout
Build up to a heavy power clean and power jerk
2+22 power cleans and then 2 power jerks
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