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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Kettlebell & Ab Workout Workout
4 rounds of the following:
25 x 16kg Kettlebell Swing
25 x SB Crunch
25 x Hanging Knees To Chest -
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12-12-12 Strength (Hang Cleans) & Metcon (H Clns, Pullups) Workout
Strength:
High Hang Cleans (start bar at waste - not at knees): 6x135, 6x155, 6x165, 6x175, 6x185
21-15-9: Hang Cleans (135lbs), Pullups
Time: 6:15
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WOD 150724 Workout
15’ #AMRAP of:
- 10 burpees (scaled: push-ups)
- 20 sit-ups
- 40 rope jumps
- 10 handstands (scaled: squats)
- 20 sit & ups
- 40 rope jumps
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Aerobic work Workout
90 min
Aerobic work
1 min run, 1 min 30 sec walk
Avg/max speed 7.21/4.35/km
HR 138/169
12.26 km -
5 Rounds WOD Workout
5 Rounds of:
1’Row fast pace
12/10 Pull Up
6 HSPU Kipping or 5 Wall climb
-rest 90”After each round -
4th Day of Crossfitmas Workout
1 round Helen, 400m run, 21 KB (35), 12 pullups (banded), 3:48.
Needed 3:10 for a point. So, I got a 1/2 point.Attempted max rep bench press again, 2x. Did 10 the first time, 11 the 2nd time. Needed 22 to get a point.
Total: 15 1/2 points.