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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Ma 26.4.2021 sputnik: kyykky + penkki Strength
Kyykky 6x3x80%
Penkki 6x2x80%
Reisikoukistus käsipainolla 5x12-20
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Accessory Workout
5 RNDS for quality
AHAFA
rest 60s. b/w movements
6 wall balls 12/9
10 bulgarian split squat e/s
10 bar dips -
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"MAUPIN" HERO WOD Workout
4 Rounds for time:
800m Run
49 Push-Ups
49 Sit-Ups
49 Air Squats
Background:
Dedicated to U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, who disappeared on April 9, 2004, when insurgents south of Baghdad attacked his convoy with small-arms fire and rocket-propelled grenades. His remains were found on March 20, 2008. Prior to his disappearance, Maupin served as part of the 724th Transportation Company in Bartonville, Illinois.He is survived by his mother, Carolyn; father, Keith; a brother and sister; and many other friends and family members.
The "Maupin" Hero WOD, created by Bare Hands CrossFit @barehandscf (Columbia, IL, USA) was originally programmed with 4 rounds of just a run and 2 minutes each of max push-ups and sit-ups. But this version, which they posted on YouTube, was later posted on the CrossFit Main Site as the workout of the day for Sunday, April 10, 2016 (160410).
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GS day 1.3 Strength
500m row/jog
3 rounds of
5 ploy push up
5 ring row
10 banded dead bug
10 BB bench press
Bench Press
5x5@80% of 1RM
2-3m rest b/w
spend good amount of time doing warm up sets of:
15, 13, 11 and 9
If you're working out outside so keep rest fairly short. Think about this session as a bodybuilding like pump. -
WOD Workout
For time:
10-8-6-4-2
Squat Cleans @70/47,5kg
5-4-3-2-1
Rope ClimbsRx+:Legless Rope Climbs
Option: 20-15-10-5 Goblet Squats for CleansTimecap : 16 mins
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Perjantai 23.4. Workout
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