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-
Thursday Workout
Warm Up: 200m Run, 90/90 Stretch, Rollback 2 Hurdle, 2 Rounds: 10 MB Squats, 10 MB Lunges, 10 MB Sit Ups
Focus 1: Clean
Work to 92% of 1RM C&J for a heavy single. Then, 3 drop sets. No linear progression. Do all drop sets at 20# less if your heavy single is over 265#. Do all the drop sets at 10# less if your heavy single is below 265#.
*Metcon: 21-15-9 for time
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Power Cleans (135/95) (Rx+155/115)Barbell Rollouts
Score: Clean Weight / Time
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Workout Of The Week- Mark 1 Workout
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run -squat -toes to bar Workout
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Competition Workout
A.
“Kinney”
Run 1600 meters
15 Muscle-Ups
15 Deadlifts (275/185 lbs)
Run 1200 meters
10 Muscle-Ups
10 Deadlifts (275/185 lbs)
Run 800 meters
5 Muscle-Ups
5 Deadlifts (275/185 lbs)This workout is named after bad ass Invictus Athlete and owner of CrossFit Park Hill Michelle Kinney, who had to sit out this year due to injury, but will undoubtedly be back stronger than ever next year.
B.
Three sets of:
Strict Toes to Bar x 10 reps @ 2110
Rest 60 seconds
Handstand Walk x 10-15 meters
Rest 60 seconds -
Competition Strength
A.
Three sets, not for time, of:
Handstand Walk x 15-20 Meters
L-Sit x 30-45 seconds
Skin the Cats x 4-6 reps
(slow and controlled)B.
Every minute, on the minute, for 20 minutes:
2 Power Cleans -
Competition Workout
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Competition Workout
