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-
Resistance Training and The Chief - My Kind of CrossFit Morning Workout
Strength Training:
Box Squats
10x 2
Purple Band, 1 Knot
~60% of 1RM
145 lbsAuxiliary Exercises
5x 5
(a) Reverse Hypers @ 120 lbs
Rest 60 seconds
(b) Weighted Hip and Back Extensions @ 15 lbs
Rest 60 seconds3x 8
SS Bar Box Squats
155 lbsWOD
Warm Up:
10 Rock and Roll Drills
10 Push Ups
10 Sit Ups
10 CleansMobility:
PVC pass through
Sit in squat
Foam roller on lower backMetCon:
The Chief5 rounds total of -
3 minute AMRAPs
3 Power Cleans @ 135 lbs
6 Push Ups
9 Squats1 minute rest between rounds
Rounds breakdown - 4, 4, 3, 4, 3
The key: do not drop the power cleans between reps. It slows you down way too much (cost me the 5th round in rounds 1,2,4 and the 4th round in the other two).
Cash Out
Ab Work
30 Flutter Kicks (four count)
30 V-touches
30 Butterfly Sit Ups
1 Minute Plank Hold
30 Knees to Elbows
30 Wipers
30 Sit Ups
1 Minute Plank Hold - Right Side
1 Minute Plank Hold - Left Side -
Core Hell Workout
1 minute plank hold – both feet
1 minute plank hold – right foot elevated
1 minute plank hold – left foot elevatedthen…
21-15-9
kettlebell swings (1.5/1.0)
pull-ups
weighted sit-ups (35/25 db)rest 2 mins
9-15-21
weighted sit-ups
pull-ups
kettlebell swingsOne the grip is gone it's all down hill.
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120607 Workout
3 Rounds - 2 min rest between each round.
30 sec on & 30 seconds off of:
KBS
Run
DB Push Press
Sit-Ups
DB Lunges=== Notes ===
Used 30 lbs Dumbbells for Push Press and Lunges
Used 16kg on the KBS -
Wet & Wild Workout
PreWOD: 3 rep max Deadlift - 195
WOD:
5 RFT
12 Wallballs (20/14)
12 Toes to Bar / 2 to 1 situpSparing my grip for the match, subbed 24 situps.
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Oh I Love Sprints Workout
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Oh I Love Sprints Workout
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06072012 Workout