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-
Gymnastics + strength Strength
110 min
Warm up for 20 min1.BCTB
- BFLY x 40
- BCTB x 302.Squats
A. Back squat
5x80 %
3x85 %
2x90 %
2x95 %
1x97 %
1x100/100+ %B. Front squat
1x5x80% - 65
2x5x85% 65
- New set every 3 minutes3.DL
- Not done -
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3*6min / 1min rest Workout
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Upshot Workout
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F. Odd-Object Conditioning Workout
3 Rounds:
9 D-Ball Cleans
50' D-Ball Carry (Facing Forward)
50' D-Ball Carry (Facing Backwards)
- 2 min rest - -
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CrossFit Journal Fitness Test #1 Workout
Pre-WOD:
-1 Round Max Shoulder PressWOD: Test 1:
-Bench Press 1 rep followed by max set of Pull-upsRamp up to a one-rep max and within 30 seconds of racking the lift begin the pull-ups. Any grip is allowed on the pull-ups as long as the range of motion is complete - all the way up and down.
Scoring: Multiply the bench press load in pounds by the number of pull-ups completed.
Post:
1K Row for time
3X -15 Weighted Sit Ups
-15 Unweighted Sit Ups -
A. Silverback Primer Workout
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CrossFit Journal Fitness Test #2 Workout
Pre-WOD:
-Find 1 round max Back Squat
-Find 1 round max Clean and JerkWOD:
Test #2
Maximum Weight:
15 Unbroken Clean & Jerks*There is no time limit but the weight cannot be rested on the ground. Resting at the hang, rack or overhead is OK. At the ground, the athlete must touch and go. Score is weight used for the 15 reps (ex. 135 lbs.)
Scoring Chart:
Test 2 Clean & Jerk - Men
(4 Points) 115lbs - 135lbs
(8 Points) 135lbs - 159lbs
(12 Points) 160lbs - 189lbs
(16 Points) 190lbs - 224lbs
(20 Points) 225lbs+
Test 2 Clean & Jerk - Women
(4 Points) 75lbs - 85lbs
(8 Points) 86lbs - 103lbs
(12 Points) 104lbs - 122lbs
(16 Points) 123lbs - 145lbs
(20 Points) 146lbs+Post: 1 attempt max time Plank