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-
Split jerk Strength
3 rnds
1 min of row
12 alt. step back lung (gobbled 20kg)
20s. wall facing HS hold
3 dept jumps
5 jerk balance
Jerk
Spend 7-10 min finding
Heavy 5r
Spend 7-10 min finding
Heavy 3r
Spend 7-10 min finding
Heavy 1r -
Tiistai 27.12.22. BASIC Workout
Viikko 52
Treeni 1
Warm Up
2 rounds
2:00 Cardio
5 inch worm with push ups
10 scapula pull ups
5 kip to swings
5 kip knee raises
10 ring row
10 kb tater (kbs+goblet squat)Strenght
Bench Press 10+8+6+3x4 reps
go every 2-3 minutesMetcon
18-12-6 reps
DB Snatch
9-6-3 reps
Burpee over db (facing)
rest 1:1 and repeat or alt time with partnerAccessory Work
2-3 rounds
24-32 weighted russian twits
8+8 half kneeling arnold press
8+8 Single arm db row (1 sec pause at top)
rest 1-2 min -
Squat Waves, Week 2 Strength
Wave #1
Set #1 – 6 Back Squats @ 66% of 1RM Back Squat
Set #2 – 4 Back Squats @ 71% of 1RM Back Squat
Set #3 – 2 Back Squats @ 76% of 1RM Back Squat
Wave #2
Set #4 – 6 Back Squats @ 71% of 1RM Back Squat
Set #5 – 4 Back Squats @ 76% of 1RM Back Squat
Set #6 – 2 Back Squats @ 81% of 1RM Back Squat
Wave #3
Set #7 – 6 Back Squats @ 76% of 1RM Back Squat
Set #8 – 4 Back Squats @ 81% of 1RM Back Squat
Set #9 – 2 Back Squats @ 86% of 1RM Back Squat
10-Rep Front Squat
Set #10 – 10 Front Squats @ 58% of 1RM Back Squat -
Engine, wrum wrum Workout
Assault/echo Bike
20 / 17 cal 19 / 16 cal 18 / 15 cal 17 / 14 cal 16 / 13 cal 15 / 12 cal
*Rest for as long as the bike took you.
*Goal is to keep the time the same or faster than the previous round
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Conditioning Workout
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The Open 18.5 Workout
WORKOUT 18.5
Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups 9 thrusters
9 chest-to-bar pull-ups 12 thrusters
12 chest-to-bar pull-ups 15 thrusters
15 chest-to-bar pull-ups 18 thrusters
18 chest-to-bar pull-ups
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
https://games.crossfit.com/workouts/open/2018 -
Chest to bar Workout
Chest to bar
6, 5, 5, 4, 3
- this is strict c 2 b
- if using bands make sure to be progressive
- rest as needed b/w sets (2min or so is good) -
TNG Clean Strength
5 min of ski erg @ 75% effort
then
85% effort, 3 minutes of
10 barbell good mornings
3 high box jumps
Primer 5 reps each
high hang high pull ( no feet)
high hang muscle clean ( no feet)
front squat
clean pull under ( no feet)
high hang clean ( no feet)
low hang clean ( no feet)
no feet clean
6x every 2 min
set 1 @ 75%
set 2 @ 77.5%
set 3 @ 80%
set 4 @ 85%
set 5 @ 87.5%
set 6 @ 90 %3 tng squat clean
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