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-
Dirty Linda Workout
For time:
10-9-8-7-6-5-4-3-2-1Deadlift @ 1.5 x bodyweight
Bench press @ bodyweight
Squat clean @ 0.75 x bodyweight
Assault bike 7/10cal after each round -
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CrossFit Open 21.2 Workout
Repeat of 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
♀ 35-lb. dumbbell, 20-in. box ♂ 50-lb. dumbbell, 24-in. box
Time cap: 20 min. -
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MAYFLY PRO TRACK Workout
A,
1 Power Snatch + 1 Squat Snatch 1-1-1-1-1Use the heaviest weight you can for each set.
Rest as needed between sets.5x(1+1)
After warming up, take 5 sets to find your max weight for the complex for today.
B,
For time:
50 Clean & Jerks @84/52kgEvery 1 min (starting at 0:00) complete:
5 Toes-to-barsOnce you complete the 50 reps, ride the bike or row at a moderate to strong pace till the clock hits 20 mins.
Goal: sub 12 mins
C,
3 rounds for quality of:
10 L Teapots, pick load
15 Hip Extensions
10 R Teapots, pick load
10 Landmine Rotations, pick load
Bird Dog, L 20 secs/R 20 secs -
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Strength Workout
3 rounds
60s db skullcrushers
50 situps
60s db biceps curl5 rounds
30s narrow front squat/goblet squat
Direct into
60s weighted stepups
90 sec rest -
Forkut tukkoon Workout
For time:
16 dumbbell walking lunge
32 du
16 double dumbbell hang clean
32 du
16 double dumbbell push press
32 du
16 double dumbbell hang clean
32 du
16 dumbell walking lungeRx: 25/16kg
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On ramp, Day 3 Workout
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Myöhäisillan mökkireeni - älä tee ennen 21:30 😀 Workout
2-3x
10 devils press
10 alternate v-ups
10 + 10 arnolds press
10 + 10 DB press