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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Back squat wendler 5+ Strength
A: Back squat 5-5-5+
B: Bench press 4set
C: OH triceps extensions 3set -
Gymnastics Workout
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CrossFit Open Workout 21.3 Workout
For total time
- 15 front squats
- 30 toes-to-bars
- 15 thrusters
- Rest 1 minute
- 15 front squats
- 30 chest-to-bar pull-ups
- 15 thrusters
- Rest 1 minute
- 15 front squats
- 30 bar muscle-ups
- 15 thrusters
♀ 65 lb. ♂ 95 lb.
Time cap 15 minutes -
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1.Back Squat Strength
"Grunt Work" Week #3
With a running clock:
On the 0: 9 reps
On the 2: 7 reps
On the 4: 5 reps
On the 6: 3 reps
On the 8: 1 rep
On the 9: 1 rep
On the 10: 1 rep
On the 11: 1 rep
On the 12: 1 rep
On the 13: 1 rep
On the 14: 1 repWeek #3 of our squat cycle, where we start with higher volume at lower weights, to five heavy singles.
Sets 1-4 completed "On the 2:00" , Sets 5-11 completed "On the 1:00". Flipping back to OTM singles, aiming to reach the same percentages of last week now with less rest between sets. -
Tempauksen vetolinjan harjoittelu Workout
4x3
Snatch pull maasta jarruttaen tasaisesti. Myös palautus maahan jarruttaen. Ylöspäin 5 s ja alaspäin 5 s. Uuteen toistoon lähdetään ilman taukoja eli tanko liikkuu 30 s yhtäjaksoisesti.
Paino lähellä omaa 1 rep max