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-
14112013 Crossfit 10K/Konala Workout
Pause front squat 3×1 (110kg)
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5 rounds for time:
10 x toes to bar
20 x kettlebell swing (24/16kg)
200m run
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Finisher: Abs 3×15 -
5X2 Pause Front Squats Strength
heavier than last week, rest 60 sec. Hold absolute bottom of each FS for 3 seconds, then bounce off the calves and stand.
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Back Squats and Rope Climb Workout
75 pound Back squat, 50 reps
15 foot Rope climb, 5 ascents (1 Tire Pull Will Equal 1 Rope Climb)
75 pound Back squat, 40 reps
15 foot Rope climb, 4 ascents
75 pound Back squat, 30 reps
15 foot Rope climb, 3 ascents
75 pound Back squat, 20 reps
15 foot Rope climb, 2 ascents
75 pound Back squat, 10 reps
15 foot Rope climb, 1 ascent -
Back Squat: 1X5 @ 80%, 1X3 @ 90%, 1X2 @ 95%, 1X2 @ 100% Strength
– rest 2:00-3:00 between sets.
The Back Squats are based off of YOUR THREE REP MAX -
3x3 Back Squat and Skill Work Workout
3x3 Back Squat
115-135-145(1)-145(2)The second set at 145lb felt way better than the first. I was a little too upright on the first set which caused me to panic a little and dump it off my back; the second set, I kept it better lined up over my ankles and it felt really good.
I used to HATE Back Squats and am happy to say...I'm actually starting to enjoy them and am really noticing the benefits.
Skill Work:
2x10 Shoulder Press (65lbs)
-Worked on pressing through my heels, as I tend to get on my toes in my Push Press (as was noticed in one of my videos).3x15 Unbroken Pull Ups (Kipping)
-It's been a long time since I've really worked on pull ups and they felt really good.3x5 Hand Stand Push Ups (with Ab Mat)
-I lowered to the Ab Mat, stopped, and then pushed up into a handstand, for practice.Ring Dip Practice
-This is one of those movements that is just really uncomfortable for me, with my crazy elbows and shoulders. I'm working on keeping my elbows in close to my body...really just need to keep working on this. Ugh! -
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Bear Complex & OTB Burpee Workout
15 Min AMRAP
1 x Bear Complex (@50KG - Power Clean, Front Squat, Push Press, Back Squat, Back Push Press = 1)
1 x Over the Bar Burpee (OTH Burpee)
2 x Bear
2 x OTB Burpees
3 x Bear
3 x OTB Burpees
and so on..... -
6.5 mi run Workout
6.5 mi run with Lululemon, around Stanford campus. Forgot my watch, so not sure on time.