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-
I Do Cross Fit, So Call Me Maybe? Workout
Strength: 5 - 5 - 5 back squats (60%, 65%, 70% of 1RM)
Back Squats: 100 (5) - 110 (5) - 120 (5)WOD:
3 rounds for time:7 C2B Pullups
400 m run
7 C2B Pullups2 minute rest between each round
Post WOD:
3 sets of 25 situps. -
Sumos and Pull Ups Workout
Warm Up:
10 Sumo Dead Lift High Pull with 45 lbs Bar
10 American Kettle Bell Swings @ 52 lbsMobility:
Pain ball on feetMax Effort:
Sumo Dead Lift
1x 8 @ 60% [175 lbs]
1x 5 @ 70% [225 lbs]
1x 5 @ 75% [245 lbs]
1x 3 @ 80% [275 lbs]Yeah, my boy Bill and I were a little lazy with our math!
MetCon:
5 minute EMOM
12 Pull UpsTotal Reps:
57 [12, 12, 12, 11, 10] -
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Fran Workout
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