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

KB swings and DUs Workout

For time:

10-20-30-40-50 reps of:
* kettlebell swings (24 / 16 kg)
* double unders
Jerk Strength

6x1 Jerk from rack,
painoja kasvattaen
Back Squat Week 1: 2x5 @ 65%, 3x3 @ 75% - rest 1:30-2:00 Strength

Back Squat 2x5 @ 65%, 3x3 @ 75% - rest 1:30-2:00.
Pull-Up (Progression Day 3.) Workout

Check the chart at the whiteboard for the reps!
Front squat Strength

6 x 5
*perform a set every 2min
*keep 2 reps in the tank
Ring Push-Up Workout

3 x 6

Tempo 3s/2s/1s

1) Full range of motion
2) Add weight if needed
Crossfit Games Open 15.5 Workout

27-21-15-9 reps for time of:
Row (calories)
Thrusters

RX 42.5/30 kg
Scaled 30/20 kg

TC: 16 min
Deadlift Strength

Deadlift
10,15,20,15,10

Keep good quality on this. Volume is high.
Winter War 2019 Q3 Workout

Rx’d
18min AMRAP
50/40cal Row
40 Wallball 9/6kg
30 Db snatch (alternating) 22,5/15kg
20m DB overhead walking lunge 22,5/15kg(5m+5m+5m+5m)
10 ring MU
100 Double-under

Scaled
18min AMRAP
50/40cal Row
40 Wallball 9/6kg
30 DB GTO 22,5/15kg
20m DB Front rack walking lunge 22,5/15kg (5m+5m+5m+5m)
10 C2b
100 single under

www.cfwinterwar.com
WOD: "Helen" Workout

3 Rounds for Time:
400m run
21 kbs (24 / 16)
12 pull up

TC: 15

Need a training program?

KB swings and DUs Workout

Jerk Strength

Back Squat Week 1: 2x5 @ 65%, 3x3 @ 75% - rest 1:30-2:00 Strength

Pull-Up (Progression Day 3.) Workout

Front squat Strength

Ring Push-Up Workout

Crossfit Games Open 15.5 Workout

Deadlift Strength

Winter War 2019 Q3 Workout

WOD: "Helen" Workout