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-
Cleaning Day Workout
Pre-WOD:
Power Clean 5,5,5,3,3,3
touch and go 135x3 sets and 155x3 setsWOD - 10min AMRAP:
- 10 Hang Cleans (95#,65#)
- DU, increase with each round 10, 20, 30, 40 ...7rds + 5 cleans = 355 reps
-
-
situp/squat Workout
WOD
For Time:
Weighted Situp x 42
Back Squat x 21
Weighted Situp x 30
Back Squat x 15
Weighted Situp x 18
Back Squat x 9Situp= 25 lb. plate
squat= 175 lb. -
-
-
HSPU, chest to bar, db snatch Workout
20 Min Amrap:
5 HSPU
7 C2B Pull Ups
10 Alternating DB Snatches 35# -
Cleaning Day Workout
Pre-WOD
Power Clean 5,5,5,3,3,3 (185, 205, 225)WOD - 10min AMRAP
-10 Hang Cleans (95#,65#)
-DU, increase with each round 10, 20, 30, 40 ... -
Crossfit Santa Clara Workout
Snatch Balance 1-1-1-1-1-1-1
+
5 Wall Climbs (scaled down to 3 wall climbs on round 3)
10 Pistols (alternating)
AMRAP 7min -
-
EMOTM 20 Quicksteps/20 yard pinchplate carry/Max russian twists Workout
Skill
Snatch skill work 30 minutes
Beat the CFSB competitor Wod
Every minute on the minute for 5 minutes
20 quick steps
20 yard pinch plate carry 45/25
Max Russian twists