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-
CrossFit Games Open 16.3 Teens Workout
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-upsBoys use 65 lb. (29 kg )
Girls use 45 lb. (20 kg )Scaled Teens (Scaled Teen Boys 14-15, Scaled Teen Girls 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 16-17)
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
5 jumping chest-to-bar pull-upsBoys use 45 lb. (20 kg )
Girls use 35 lb. (15 kg ) -
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Biking, rowing and intervals Workout
3x20min
First and third 20min biking/rowing
Middle 20min intervals -
Aamuherätys Workout
Row 5min ka 1:50 min/500
Rounds 21, 15, 9
Kettleball swing 24kg
Dumbbell snatch 17,5kg per käsi
Wallball
Vatsat kahvakuula nostolla, 20 kg
Rest 3 min.
Row 500 m under 1:40 -
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NSCF 2015-02-24 Workout
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Gymnastics + Hard routine Strength
35 + 130 min
Warm up EMOM10
1.Own skill
A. Butterfly pull up practice for 25 min
- Practice sets of 6 - 9 reps x 8Hard routine
2.Warm up3.Gymnastics
A. Kipping HSPU practice for 10 min - 4 x 6 reps
B. EMOM8 (for quality): kipping HSPU - 6 6 4 4 4 3 3 3
C. 5 min AMRAP: wall facing HS shoulder taps - 110 reps4.Weightlifting
A. Warm up for clean
B. Squat clean
3 x 2 x 85 %, 1 x 2 x 80 %, 1 x 2 x 75 %
C. High hang power clean - 3 x 4
40 45 50 kg5.Conditioning
A. EMOM21:
1) 20 alt. DB snatch @ 35 lbs > 16 reps
2) 10 walking lunges with KB's in farmer's carry, 2 x 24 kg > 2 x 20 kg
3) 10 bbjo, box facing
B. Straight into: 3 RFT:
20 alt. DB snatch @ 35 lbs > 16 reps
10 walking lunges with KB's in farmer's carry 2 x 24 kg > 2 x 20 kg
10 bbjo, box facing
Total time: 29:43
177/192 -
Squat 5exp Workout
Wednesday 11th July 2018
BACK SQUAT + FRONT SQUAT / 3-POINT DUMBBELL ROW SUPERSET*
A1) Back Squat + Front Squat:
3 x 6A2) 3-Point Dumbbell Row:
3 x 6*Perform 2 work sets of Back Squats followed by 1 work set of Front Squats. Each Squat set is supersetted with Dumbbell Rows. Use a “slower down, faster up” tempo for both lifts. Rest 30 seconds to a minute between movements.
Post loads to comments.
Exposure 5 of 8
3 Rounds for Time:
15 Burpee-Box Jumps 24/20
15 Toes to BarsPost time and Rx to comments.
