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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CFRippler Workout
WOD:
20 Back Squats (Rx 185/115)
400 Meter Run
35 Overhead Squat (Rx 95/65)
400 Meter Run
50 Air Squats
400 Meter RunPost WOD:
40 Toes-to-barUsed 155lbs and 75lbs respectively finishing somewhere around 15:30 - good enough for last place - tried to work on form but endurance needs to be built up for sure. We should start some Crossfit endurance training or something
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New schedule day 2 Workout
Tabata training; seated row, 19kg
5x Kettlebell complex:
- 30m Walking swing (12kg)
- 10x Goblet squat (20kg)
- 10x each arm, Deadlift (20kg)3x
Straight arm dumbbell plank row (4kg db, 10x each arm)3x
Med ball shoulder pass (6kg)3x
- 10x plate swing (2x 5kg barbell plates)
- 10x overhead squat (10kg barbell plate)
- 10x barbell bench press (10kg)3x
Pallof band press (red band, 10x left, 10x right)Day 2 of my new schedule! The kettlebells were a bit hard on me, but in the end I felt great and loved my schedule. Quite challenging!
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Superman curls 12-10-8 Strength
Superman curls 12-10-8
Pause 1 second at en of movement
15 breath pauses between sets -
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Filthy Fifty Workout
For time:
50 Box jump, 24 inch box (step-ups) 5 lb. weight
50 Jumping pull-ups
50 Kettlebell swings, 27.5 lbs.
Walking Lunges, 50 steps
50 Knees to elbows
50 Push press, 45 pounds (Bent row)
50 Back extensions
50 Wall ball shots, 20 pound ball (10 lb. ball available)
50 Burpees
50 Double unders (100 jumping jacks) -
Thorton Workout
“Thorton”
2 Rounds, 25 reps of each of the following:
Chest 2 Bar Pull ups
Med Ball Cleans 20/14
Power Snatch 95/65
Push Press 95/65
Walking Lunges
Abmats
Thrusters 95/65
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CFUE-Nobbys 8/2 Workout
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Thorton Workout
“Thorton”
2 Rounds, 25 reps of each of the following:
Chest 2 Bar Pull ups
Med Ball Cleans 20/14
Power Snatch 95/65
Push Press 95/65
Walking Lunges
Abmats
Thrusters 95/65
That one was rough, particularly after Monday's workout. I felt solid, but totally gassed on the second round of thrusters. I also re-tweaked my shoulder a bit. It finally felt pain-free and normal in Monday's workout, and then in the first round of snatches yesterday a felt a slight strain again. I'll have to just keep nursing it a bit.