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-
EASY: Rounds of Piglet Workout
3 rounds for time w/ partner, YGIG, divide anyhow:
4 squat clean
8 pull up (assisted/jumping)
16 t2b / kipping knee raise
32 wb
16 t2b / kipping knee raise
8 pull up (assisted/jumping)
- rest 60s between roundsTC: 20
*Cluster = clean + thruster i.e. every rep starts from the ground. Partners can use different variations / weights of each movement.
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CF Specific Workout
𝗟𝗲𝘃𝗲𝗹 𝟭:
For Time
20 Deadlifts 80/55 kg
400 meter Run
30 Russian Kettlebell Swings 16/12 kg
400 meter Run
20 Overhead Squats 30/20 kg
400 meter Run
20 Bar Facing Burpees
400 meter Run
20 Pull-Ups/ 20 Ring Rows
400 meter Run
20 Box Jumps (24/20 inch)
400 meter Run
20 Dumbbell Squat Cleans 2*15/10 kg
400 meter RunTime Cap 25 min.
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7 min amrap: devils press Workout
7 min AMRAP:
• Single Arm Alternating Devils Press 30/20#
Goal: 70. -
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15.7.24 Strength
OHS/SNATCH BALANCE
Every 90s x4
3 snatch balance + 3 ohs- voit lisäillä painoa sarjojen edetessä (vertaa viime viikko) mutta mieti tätä enemmän lämppänä tempauksiin
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Norssin crosfit 23.5. Strength
4x10 mave
Kierto x 3, 40s sarja
Soutu
Yhden käden heilautus, 12kg kahvakuula
Pyörä
ASKELKYYKKY 15kg tanko
Dubai-vatsa, 12kg kuula -
12 min E2MOM: Back/Front Squat Strength
12 min E2MOM (6 rounds):
• 3-3-2-2-1-1 Back Squats
• 3-3-2-2-1-1 Front Squats
Setup 1 bar on the rack. In the first 2 min perform 3 back squats, rack, then immediately into 3 front squats. Rest in remaining time. Repeat. Then perform 2 backs squats and 2 front squats. Repeat. Then perform 1 back squat and 1 front squat. Repeat. Start with 45% of 1RM Front Squat and increase by 10% each round to finish around 95%.