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-
Double Joy Workout
Five rounds for time of:
5 Deadlifts (275/185 lbs)
10 BurpeesRest until the clock hits 10:00 and then…
For time:
30 Squat Clean & Jerks (155/100 lbs)
(perform as squat clean to overhead anyhow – thruster out of the bottom is fine) -
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Snatch balance + Hang Snatch + Snatch + Overhead Squat Strength
Every 2 minutes, for 10 minutes (5 sets):
Snatch Balance + Hang Snatch + Snatch + Overhead Squat
Build over the course of the five sets. -
Front Squat & Jerk Strength
Every 2 minutes, for 20 minutes (10 sets):
Front Squat + Jerk
*Sets 1-2 – 70-75%
*Sets 3-4 – 80-85%
*Sets 5-6 – 90-95%
*Sets 7-8 – 95%
*Sets 9-10 – 101+% -
6 rounds or more of the couplet: Dumbell Bench press (6-8 reps), Single leg lunges (with rear leg raised behind on bench) holding dumbells at sides Strength
Do 6 plus rounds of the following couplet. Minimize rest and go for heavier weights overall.
Dumbell Bench press (6-10 reps each set) going really deep for max ROM and no bouncing, control the weightSingle leg lunges (with rear leg raised on bench behind) deep, holding dumbells at your sides
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11/11/14 Workout
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Kiipeilypäivä Tampereen kiipeilykeskuksella Workout
Sali suljettu Mikko Salo Training campin vuoksi.
Jäsenille mahdollisuus kiipeilykokeilulle Tampereen kiipeilykeskuksella. Ilmoittautuminen allaolevan linkin kautta.
https://www.wodconnect.com/reebok-crossfit-33100/seminars/634
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5 round of Couplet of: Front Squat x 10 & Weighted pullups x 6 Workout
Do 5 rounds of the following couplet
10 Front Squats (from the ground)
6 weighted pullupsNot For time, but move at a decent pace
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Skills & Metcon Strength
Total 90min
A. WU 3 rounds: 300m row, 30 DU, 10 burpee, mobility
B. Strength ring dips 4 x 4-3
C. Skill work
KPU practice for 20min
T2B practice for 10minD. Metcon
AMRAP in 4 minutes of:
10 push press 30kg
10 pull upsrest 4 min, and then
AMRAP in 4 minutes of:
10 KBS 24kg (overhead)
10 push upsE. Post WO 1000m row, mobility
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Fight Gone Bad 2.0 Workout
Three rounds of:
Wall-ball, 20 pound ball
Push press, 20/15 (Reps)
Box Jump, høj box (Reps)
Lunges 20/15 (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.