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-
BootCamp - day 3 Workout
Warm uP drill:
3 rounds:
20 - hand stand -shoulder taps
10 - toes2bar
5 - strict ring dips800m run
50 wall balls
40 sit ups
30 push ups
20 chest2bar
10 kettlebell swings
250m row -
Linda - with Full Squat Cleans Workout
DL 1.5 BW (205 lbs)
Bench Press BW (135 lbs)
Cleans .75 BW (Full Squat Cleans) (100 lbs)
This was the first time I did Linda doing full squat cleans not hang power cleans
MUCH harder
I was floored after this one. I went out kind of slow and steady, but this one caught up to me faster than I would have thought.
I did all DL and Bench sets unbroken.
Cleans I did like this:
10 (4,4,2), 9 (4,3,2), 8 (3,3,2), 7 (3,2,2), 6 (4,2), 5 (3,2), 4 all unbroken from here on down.
Funny I was actually cramping and tight in my calves.
GREAT workout and I was prretty zapped after this. I stretched for a while, went home and tried to relax, eat a good dinner, shower and relax. Woke up early and did some scrapping of the closet. -
CrossFit ASA PM Workout
A. 6 sets Clean Complex
High hang squat clean+hang squat clean+squat clean+push press
High hang squat clean+hang squat clean+squat clean+push jerk
High hang squat clean+hang squat clean+squat clean+split jerk
*Build and do not drop or pause the bar
B. FT
30 Burpee MUsA. 115, 135, 155, 175, 185, 205
B. 7:50 -
Double Unders, Wallballs, Pull ups Workout
Skill: Push press
Push press 3-3-3-3-3 (went up to 85#, but jerked a couple of them so I stopped there)
then,
13-11-9-7-5-3-1
Buy In: 50 Double Unders
Wallballs 20/14
Pull ups (MOD: mix of pull ups and purple band)
Cash Out: 50 Double UndersDid 1st 50 du's unbroken. Tried to do 3-5 pull ups each round.
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CrossFit Journal Fitness Test #2 Workout
Pre-WOD:
-Find 1 round max Back Squat 175# PR
-Find 1 round max Clean and Jerk 125# clean 115# jerkWOD:
Test #2
Maximum Weight:
15 Unbroken Clean & Jerks 75#*There is no time limit but the weight cannot be rested on the ground. Resting at the hang, rack or overhead is OK. At the ground, the athlete must touch and go. Score is weight used for the 15 reps (ex. 135 lbs.)
Scoring Chart:
Test 2 Clean & Jerk - Men
(4 Points) 115lbs - 135lbs
(8 Points) 135lbs - 159lbs
(12 Points) 160lbs - 189lbs
(16 Points) 190lbs - 224lbs
(20 Points) 225lbs+
Test 2 Clean & Jerk - Women
(4 Points) 75lbs - 85lbs
(8 Points) 86lbs - 103lbs
(12 Points) 104lbs - 122lbs
(16 Points) 123lbs - 145lbs
(20 Points) 146lbs+Post: 1 attempt max time Plank
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Track (Hurdle Jumps, Running, Long Jump) Workout
Track & Field
4 Laps of the Infield + Dynamic Stretching
10x6 Low Hurdles Alternating Single-Leg Jumps
6x50m Heel-to-Toe Runs
6xDecuple Jumps
8xPentuple Jumps
10xCompetition style Triple Jump
3x(10m Fast high knee sprint + 10m Easy low knee run + 10m Fast high knee sprint + 10m Easy low knee run + 10m Fast high knee sprint)
3x30m Easy low knee run + 30m Fast high knee sprint
3xBand Resisted High Knees and Low Knees (timed intervals)
Foam Rolling -
Baseline Workout
Baseline Workout Benchmark:
- 500M Row
- 40 Air Squats
- 30 Sit Ups
- 20 Push Ups
- 10 Pull Ups [few strict, mostly at beginning]Post:
- Re-did Crossfit Test #1: 140 pound bench press (PR) * 24 pull-ups
- 5 strict press at 75 pounds
- 5 chained muscle-ups
- 5 strict press at 75 poundsComments:
Squats were surprisingly tough after the row. Kept a 2:05-2:08 pace the whole row - good pace for me, and starting getting tough at the end. Struggled with the last few strict press -
SPRINTS Workout
Buy In: Bench Press 5-5-3-3-1-1-1-1 (At least 3 sets @ or above 90% of 1RM)
Missed my 1RM at 225 :|
Ten rounds, each for time of:
100 meter Sprint
Rest 90 secondsCash Out: Close-grip dumbbell floor presses with mini band around your back 8-8-8
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033114 Workout