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-
Competition Workout
A.
Gymnastics Skills ChallengeAgainst a running clock, complete the following gymnastics skills:
0:00 to 3:00
Establish a 2-RM Weighted Chest-to-Bar Pull-Up3:00 to 6:00
Establish a Max Effort L-Sit
(as many attempts as you’d like, but only score your best attempt)6:00 to 9:00
Establish a Max Effort Handstand Walk
(as many attempts as you’d like, but only score your longest walk) -
Vesta CrossFit 07.01.2015 Workout
1' wall ball @9/6
1' ring dip
1' ground to overhead @50/30 - @30/25
1' burpees over the bar
1' rest
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4X3 + 1XME Back Squats + Pullupserie Strength
1a) 5X4 Strict Pull-ups + 3 Kipping Pull-ups + 2 Bar Muscle-Ups – rest 2:00
1b) 4X3 + 1XME Back Squats – work to a near 3rm (no misses), then 1 ME UB set @ 85% of 3rm, rest 2:00
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6/29/15 Workout
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Clean and Jerk Workout
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Sled Pull & DB C&J Workout
Three persons, five rounds, I go You Go:
60m sled drag
10 DB Hang Power Clean & Jerk -
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6-25-15 Sprint Intervals Workout
150m Sprints - on track - rolling - 5x150m - 26, 23.4, 22.3, 21,7, 21.7
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6-24-15 GHDs, BJs, DUBs, Back Sqts, Pwr Clns Workout
5 Rnds - 10 GHDs, 5 BJs (30'"), 30 DUBs
Back Squat - 5x185, 5x215, 5x235, 5x265, 5x305, 5x325, 5x285
EMOM - Pwr Clns - 165lbs - 1,2,3,4,5,6,7 -
Performance Workout
A.
Every two minutes, for 20 minutes (10 sets) of:
Halting Clean Deadlift + Clean Pull + Power Clean + CleanBuild over the course of the ten sets, keeping the focus on perfect positioning – especially in the first pull.
