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-
9.1.2022 Bar Muscle Ups Workout
Complete 1 Unbroken Set For Reps
Target 3+
There is option use Band on Bar Muscle Ups
Beginner make Kipping Pull Ups or Strict Pull UpsEnd off Pull-Ups Progression.
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28.12.2022 Bar Muscle Ups Workout
5 Set Of 40 - 50% Unbroken Set.
Use same modification than Unbroken Set.
Go Every 2:30
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22.3.2021 Workout
Open 21.2
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-oversTC 20 min.
https://s3.amazonaws.com/crossfitpubliccontent/2-RxScaledMast-21-2Open-j873hywgab1dgew9.pdf
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Accessory work Workout
3 rounds
8-12 heavy russian kb swings
8-12 heavy goblet squat
8-12 kb side bends / side
rest 2 min -
Kettlebell work Workout
With partner, alternating times
3-4 sets of : 30-40m front carrying
rest about 2-3 min and start next
3-4 sets of : 60-80m farmers walking
rest about 2-3 min and start next
3-4 sets of : 15-20m of lunge walk (front rack or farmer hold) -
Midbody strenght Workout
3-5 sets of :
8-12 heavy russian kbs
8-12 weighted sit ups
rest 1,5-2,5 min and repeat. -
Barbell Conditioning Workout
D.T work, 5 rounds for everyone. (Deadlift, hang power clean, push jerk)
Choose 1 of the following reps, add weight across. (20,25,30,35,40kg for example)
a. 12-9-6
b. 9-7-5
c. 7-5-3
Example I decide to do 12-9-6 = 1 round is 12 dl + 9 hang pc + 6 push jerk.
Rest 1-2 min after each round. Time limit is 15 minutes for this. -
Gymnastic/midbody Workout
3 rounds
2-3 skin the cats or 8-12 toes to rings/bar
5+5 KB windmill
5-10m + 5-10m russian lizard walking
rest 2-3 min bwn rounds.