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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Clean Workout
Pre-WOD
15min work to heavy power cleanEMOTM for 12min
1 Power Clean @ 80-90%
5 CTB Pull UpsPost WOD
4min Plank
Every break- 40m farmer's carry -
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Crossfit Jyväskylä Spring Challenge Workout
Total 90min:
WU: 1000m row, mobility
Power clean, S2OH, baroverburpee practice, weights 25-30kgLaji: Happee
8min AMRAP 3,6,9,12...
Power clean 30kg
S2OH 30kg
Bar over burpee
Result: 73 reps
1500m rowDeath by chinoverbarpullups Result: 7 rounds + 4 reps
WU: run, mobility
Dumbbell box over burpee -practice
3. Laji: Dumbbell box over burpee 25lbs x 50
Against time, result: 7.211500m row, mobility
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Painonnostotekniikka Strength
Total 90min
WU: 500m row, 3 rounds: 10 wall ball 3/6kg, 20 v-ups, mobility
Tunnin aiheena tempaus, rinnalleveto+etukyykky+työntö
Squat clean + 2-3 front squat + split jerk, painot 25-30kg
Squat clean + 2-3 front squat, painot 27,5-40kg
Työnnön tekniikkatreeniä
5min DU practice -
Conditioning WOD... Workout
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Skills & mobility Workout
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Overhead Party Workout
Perform TWO reps every minute. Add 2,5kg every round.
Begin with Strict Presses, then move to Push Press when you can co longer lift the two reps.
After you can't complete the reps with Push Press, move to Push Jerks.
After you can't complete the reps with Push Jerk, move to Split Jerks.
Every weight has to be lifted, so don't add weight after a failed set.Post starting weight and highest weights for each movement.