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-
DICK - CFRS Workout
STRENGTH
3RM front squat - 275#WOD
8 Min Amrap @ 5
10 Dead Lifts @ 165#
12 Toes to bar
8 Push-upsRest 5 Minutes, then
5 Min Amrap @ 7
7 Push press @ 95#
5 Burpees onto 25lb plate -
Mon Fun Day Workout
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Box Jumps, Push Ups, Deadlift Workout
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CFDFB AM Workout
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12-23-13 Metcon (Tin Man +++) Workout
4 Rnds: 5 Hang Cleans (195lbs), 30 DUs, 5 DL (315lbs), 30 DUs, 5 Bench Press (205lbs), 30 DUs
Time - 21:36
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Track (Hurdle Drills/Jumps) Workout
Track & Field
4 Laps of the Infield + Dynamic Stretching (Warm-up)
17x10 Hurdles Drill at 0.76m (Left Skippingx3, Right Skippingx3, Left Side Skippingx3, Right Side Skippingx3, Alternating Leg Skippingx5)
2x10 Hurdles Alternating Single-Leg Jumps at 0.76m (1-step)
Gymnastics (Handstand Holds, Bar Muscle-ups)
Low Back Rehab Exercises
Static Stretching (Cooldown) -
Track (Sprinting Drills, High Jump, Running) Workout
Track & Field
6 Laps of the Infield + Dynamic Stretching (Warm-up)
Low Back Rehab Exercises
6x20m Sprinting Drills (high kneesx2, straight-leg boundsx2, B-skipx2)
About 5xHigh Jump Approaches (10-step)
Lots of High Jump Fosbury Flop Takeoffs up to 1.40m (10-step)
1000m Fartlek Run (12x40m Sprint + 40m Jog)
1 Lap of the Infield + Static Stretching (Cooldown) -
Oly Lifting (Snatch, C&J + Front Squat) Workout
Weightlifting
Low Back Rehab Exercises
Snatch (40kgx3, 50kgx3, 60kgx3x3, 65kgx2)
C&J + 5-5-4-3-2 Front Squats (55kg, 65kg, 75kg, 85kg)
3x10 Russian KB Swings (24kg)
2x10 Strict T2B -