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-
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OFF-SITE WORKOUT - Pistol squats & Burpees Workout
For time:
50-40-30-20-10
Pistol squat
Burpees*400m easy recovery run after every round
WARM-UP:
20-15-10
Cossack squats
Burpees
*30/30sec Quad stretch after every round
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CrossFit Open Workout 21.4 Workout
Complete the following complex for max load
- 1 deadlift
- 1 clean
- 1 hang clean
- 1 jerk
Time cap 7 minutes
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CrossFit Open Workout 21.3 Workout
For total time
- 15 front squats
- 30 toes-to-bars
- 15 thrusters
- Rest 1 minute
- 15 front squats
- 30 chest-to-bar pull-ups
- 15 thrusters
- Rest 1 minute
- 15 front squats
- 30 bar muscle-ups
- 15 thrusters
♀ 65 lb. ♂ 95 lb.
Time cap 15 minutes -
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MAYFLY PRO TRACK Workout
A,
For time:
30 Clean & Jerks@60/43kg
40 Box Jump Overs @60/50cm
15 Clean & Jerks
20 Box Jump OversGoal: sub 15 mins
B,
For quality:
3x5 Tempo Pull-ups, pick load
3x6 L/6 R Tempo Reverse Lunges, pick load
3x10 Alternating Single Arm Dumbbell Bench Press, pick loadTempo Pull-ups- 3 secs up and 3 secs down
Tempo Reverse Lunges- 3 secs down and 3 secs up, elevate from foot if possible
Alternating Single Arm Dumbbell Bench Press- 3 secs down and 3 secs upComplete all exercises and sets at a RPE of 6-7/10.
