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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Crossfit total Workout
3 atempts of:
1rm backsquat (90kg)
1rm strict press (50kg)
1rm deadlift (170kg) -
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Pull Ups, Front Squats, Double Unders Workout
3rds
1min of Pull Ups 21, 21, 21
1min rest
1 min of Front Squats 14, 14, 14
1min rest
1min of Double Unders 50, 50, 60 -
Pull ups/ Front squats/ Double unders Workout
3rds
1min pull ups 18, 17, 18
1min rest
1min front squat 45lbs 15, 15, 15
1min rest
1min double unders 44, 44, 60 -
Snatch/Clean Complex Workout
EMOTM 10 of
2 Power Snatch
1 Squat Snatch
2 Overhead Squats 95lbsEMOTM 10 of
1 Power Clean
1 Squat Clean
1 Thruster 115lbs -
3-10 Workout
Strength
Back squat
3x3x2x2x2 (135lb)WOD
3 bear complex (65)
400 m run
5 GHD sit ups
6 wall walks
7 tire flips
8 DU or 50 singles
9 backward lunges
10 ring push ups3 rounds
time: 23:49
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Pull ups/ Front squats/ Double unders Workout
3rds
1min CtB (18, 18, 18)
1min rest
1min front squat 135# (10, 10, 10)
1min rest
1min double unders (56, 56, 56) -
Freakin Out on Friday Workout
Strength:
5 x 5 Push PressWOD (approximately 30 min):
10-9-8-7..1 of-HSPU (scale to kb push press or push ups as necessary)
-Slam ball
-C2B Pull ups (scale to regular kipping/band if necessary)
-Box jump (30/24) -
Freakin Out on Friday Workout
Strength:
Deadlift
3 x 405
3 x 455
2 x 475
1 x 500WOD (approximately 30 min):
10-9-8-7..1 of-HSPU (scale to kb push press or push ups as necessary)
-Slam ball
-C2B Pull ups (scale to regular kipping/band if necessary)
-Box jump (30/24)Rx - 17:57