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-
Sumo deadlift Strength
Max effort sumo deadlift
5-4-3-2-1-1-1-1
2min recovery
Proceed by following steps:
5r @ 40%, 4r @ 50%, 3 @ 65%, 2r @ 75%, 1r @ 85%
At this point extend your rest to 2min between sets.
1st. 1r @ 95%
2nd 1r @ 100%
3rd 1r @ +100% (new pr attempt)
Do not overestimate the weights on last set.
Be smart! For real! -
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28.5.2021 (Bench Press) Strength
Bench Press
1 x 4 x 75%
2 x 4 x 80%
2 x 4 x 85%
1 x 3 x 90%Sendoff 3:30
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8min alkavalla minuutilla 2 liikettä Workout
8min alkavalla minuutilla
1. Varpaat tankoon
2. Etunojapunnerrus
Valitse toistettava toistomäärä -
15 min alkavalla minuutilla Workout
15min alkavalla minuutilla
1.Leuanveto
2.Etunojapunnerrus
3.KasakkakyykkyValitse helpohko toistomäärä
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Accessory work Workout
3 rounds for quality
6-12 HSPU
1min rest
2 + 2 TGU (KB)
1min rest
10 + 10 Landmine twist
1min rest -
7.5.2021 (Snatch) Workout
EMOM 9
High Hang Squat Snatch + Good Morning Jump + Snatch Drop
3 x (1+1+1) x 40%
3 x (1+1+1) x 45%
3 x (1+1+1) x 50% -
Workout 18.1 Workout
Workout 18.1
Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
14-12 cal. rowThe official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 22.5 kg (50 lb.), 15 kg (35 lb.), 10 kg (20 lb.) and 5 kg (10 lb.).
https://games.crossfit.com/workouts/open/2018/1#workoutDescription
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Warm Up Workout
For 13min
1min Erg/jog/Du practice
10 kbs russian (moderate/heavy)
5/5 Lateral box step ups
3 high box jumps