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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Jacked gymnastics + CF JKL wod Workout
135 min
1.JG SC 14.5.2018
A. 4 rounds:
- 20 m bear crawl
- 30 s passive hangB. 2 rounds:
- 10 x kick to split leg HS
- 2 UB sets of (5 ring swing + 1 hips to rings)
- 10 x box assisted bfly pu
- 3 x headstand tuck press + 3 straddle + 3 pike
- 5 kip swing + 5 kip knee raises + 5 kip swing + 5 kip knee raises2.Own skill
A. HSW practice for 15 minB. BMU practice for 15 min
- 1 1 1 2 2 3 = 10 repsC. Butterfly pull up practice for 15 min
- Attempts3.CF JKL wod
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“Show Me Your Guns” Workout
WU-WOD:
2 Rounds
Partner Holds Ankle
10 Hamstring Fall FWD and Back
2 Rounds
7 Back Extension
7 Hollow Rocks
Strength Deadlifts
5-3-3-3-1-1-1WOD:
30 DU
1 Muscle Up (2 C2BPU + 2Dips)
5 Pistols Each Leg
25 DU
2 Muscle Ups (4 + 4))
6 Pistols Each Leg
20 DU
3 Muscle Ups (6 + 6)
7 Pistols Each Leg
15 Du
4 Muscle Ups (8 + 8)
8 Pistols Each Leg
10 DU
5 Muscle Ups (15 PU 10 Dips)
9 Pistols Each Leg -
Running conditioning Workout
3x 1600m, 5 min rest btw sets.
Keskivauhti = 70-100m yli cooper tavotteen. -
Row, Bench Press Workout
Five rounds for time of:
Row 500 meters
135 pound Bench press, 15 repsBuy out:
Run 1 mile, time: 7:50Sit-ups
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Crossfit Mediolanvm Benchmark Workout
3 RFT TC 12’
7 push press @60/40
14 push-ups hand release
7 front squat @60/40
14 alternated reverse lunges
7 pull-ups
20 cal row