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-
strict dip Strength
3-5 x 10-12 reps @ 22X1
or
3-5 x 10 reps @ 40J0
- negatives if full dips are not possible -
-
Negative Pullups Strength
3-5 x 10 reps @ 4 second descent (eccentric)
-> Scale up to Strict Pullups with negatives after strict are not possible for a total of 10 reps.
-
-
”Riley 21” Workout
Aikaa vastaan:
10-9-8-7-6-5-4-3-2-1
- maastaveto (N 70kg / M 102,5kg)
- toes-to-bar
1-2-3-4-5-6-7-8-9-10
- raaka rinnalleveto (N 50kg / M 70kg)
- penkkipunnerrus (N 50kg / M 70kg)
-
-
Vesta CrossFit 06.05.2015 Workout
-
B. Tempo Front Squat Workout
On the 1:30 x 7 Sets:
1 Tempo RepTempo:
* 10 Second Negative
* No Pause in Bottom
* Full Speed Stand -
Snatch & Burp Workout
-
Power Snatch + Bar MU, 12 min OTM Workout
On The Minute x 12
Even Minutes – Power Snatch (3-3-2-2-1-1)
Odd Minutes – Max Reps in 30s of Bar Muscle-Ups
6 rounds at each station.
Aim to climb in weight on the power snatches throughout, and strive to hold the same number of bar muscle-ups in each round. If we currently do not have Bar MU, train either our Bar MU skills or CTB Pull-Ups this iteration.
On rounds 1 and 2, perform 3 power snatches.
On rounds 3 and 4, perform 2 power snatches.
On rounds 5 and 6, perform 1 power snatch.
