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-
54min Conditioning Workout
9 x 4min ON, 2min OFF.
Alternate between a, b and c.A) 250m Row
+ amrap of
21Abmat sit-up
15 WB 9/6 kgB) 60 DU's
+ amrap of
15 T2B
9 Alternating DB snatch 30/20kgC) 40m Running sledge pull (skillmill)
+ amrap of
9 Burpees
3 Pull-upsIf your feeling tired from yesterdays wod. Don't go hard on amraps, just about 60-70%. Listen to your body!!!
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Power&Speed - 2-position Snatch Strength
Every 90sec 2-position Hang Squat Snatch, below and above the knee.
3set@65%
3set@70%
3set@75%
3set@80%Ohje: Tee 90sec välein tempaus polven alta ja polven päältä. Älä laske tankoa toistojen välillä maahan. Korota painoa kolmen sarjan jälkeen. Skaala painoa tarvittaessa.
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Power&Speed - Clean Pull 5x3 Strength
Clean Pull 5x3@100-110% of 1RM Clean
Ohje: käytä remmejä tarvittaessa. Tee 5x3 vetoja. Muista, että kyseessä ei ole maastaveto, vaan tangon tulee kiihtyä ylöspäin, olankohautus ja kyynärnivelet koukistuvat lopuksi. Tanko tulee noin navan kohdalle
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Regionals event 3 - modified Workout
CrossFit Games Regionals event 3 - modified
For time:
30m dumbbell overhead walking lunge
100 double-unders (cap 3 min)
50 wall-ball shots
10 Rope Pullups, alternating hands
50 wall-ball shots
100 double-unders (cap 3 min)
30m dumbbell overhead walking lunge
Suggested weight: 22,5/15kg or 24/16kg
Time Cap: 25 min
Scale Rope Pullups -> 15 Kipping CTB -> 15 Kipping Pullups -> 20 Jumping CTB
Original Rx:
Men use an 80-lb. dumbbell and 30-lb. ball.
Women use a 55-lb. dumbbell and 20-lb. ball.
Time cap: 16 minutes