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-
Skills & olympics Workout
105 min
Warm up for 10 min
A. Skillwork: BMU practice for 25 min
B. Painonnostoa: Jyrkin tunti
1. Snatch high pull, muscle snatch, snatch with no feet movement, power snatch, snatch
3x15 20 25 25
2. Power snatch + snatch
25 27.5 30 32.5 35 37.5
3. Snatch
40 42.5 45 45 x. 46 xxx.
4. Snatch pull + snatch
Snatch + clean
Clean pull + snatch
Power clean + snatch
All done at 35 kg.
5. Clean & jerk
35 40 45 50 55 57.5C. 10 min assault bike
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Skills: bar muscle up Workout
90 min
Muscle & power tunti
A. Warm up & mobility for 20 minB. Osaharjoitteet:
1. vauhti + pisto eteen
2. vauhti + pisto eteen + varpaat tankoon
3. vauhti + pisto eteen + varpaat tankoon + olkapäät
4. Bar muscle up kuminauhalla
Paras punainen kuminauha :)C. MU practice on rings for 25 min
MU turns x 5
MU 6 x 1 :)D. 3 sets of:
10 strict DB press 20 lbs
10 single arm DB row 35 lbs
3 MU turns + dip with black band -
Strength Strength
90 min
WU for 15 min
A. Skillwork: HSW practice for 20 min
B. Every 2 min, for 20 min:
Hang snatch + snatch
25 30 32.5 35 37.5 37.5 40 40 42.5 45 xx.C. Back squat
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TCF 160315 Workout
#MetCon | 3 rounds per team for time of:
- speed ladder + burpee tuck jumps complex (F&B)
- SB farmer’s walk (10 mt) (20/10 kg) (F&B)
- 10 BB hang power cleans (40/28 kg)
10 sit & ups
100 single unders
10 box + depth jumps complex (60+40+20 cm)
10 SB cleans (20/10 kg)
10 push-up to Ts
10 plyo tuck jumps
bear crawl (10 mt) (F&B)
20 SB shouldering (20/10 kg)
20 butterfly sit-ups
sprint complex (10+5+10+5 mt) after every 4 stations
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CrossFit Open 16.3 7 minute AMRAP of: 10 Power Snatch 75 lbs + 3 Bar MUs Workout
7 Minute AMRAP of:
10 Power Snatch using 75 lbs
3 Bar Muscle Ups -
MERCREDI 09 MARS 2016 WOD 2.2 Workout
2 ROUNDS
10 BAR MUSCLE UP
10 POWER CLEAN 70/55
10 SQUAT PISTOLS DUMBELL AHAP
10 PUSH JERK 70/552'REST
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5 rounds of: Landmine rotations 5 each side+landmine press 3 each side+landmine OHS 3 each side, Landmine Bent Over Rowx8, Weighted step ups (5 each side) Workout
5 rounds of:
Landmine series:
Rotations 5 each side + landmine press 3 each side + landmine OHS 3 each side.
Landmine Bent Over Rowx8,
Weighted step ups (5 each side) -
CrossFit Open 16.2: 4:00 to complete 25 T2B, 50 DU, 15 Squat Clean 135 lbs, 4-8:00 to complete 25 T2B, 50 DU, 13 Squat Clean 185 lbs, 8-12:00 to complete 25 T2B, 50 DU, 11 Squat Clean 225 lbs Workout
This is the second Open workout for 2016.
0-4:00 complete the following: 25 T2B, 50 DU, 15 Squat Clean 135 lbs
>8:00 complete the following: 25 T2B, 50 DU, 13 Squat Clean 185 lbs
>12:00 complete the following: 25 T2B, 50 DU, 11 Squat Clean 225 lbs
>16:00 complete the following: 25 T2B, 50 DU, 9 Squat Clean 275 lbs
>20:00 complete the following: 25 T2B, 50 DU, 7 Squat Clean 315 lbs -
Open 16.1 Workout
90 min
Warm up for 15 min
A. Every 2 min, for 20 min (10 sets):
Snatch x 2 reps
30 32.5 35 37.5 x. 37.5 40 x. 40 40 40 40B. Warm up & preparation for the Open 16.1.
C. 16.1
20 min AMRAP of:
7.5 m OH walking lunges 29 kg
8 bar facing burpees
7.5 m OH walking lunges 29 kg
8 C2BResult: 5 + 16 = 146
174/199 (?)D. 5 min assault bike