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-
Nancy -Modified Workout
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thrusters and muscle ups Workout
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Crossfit Games Open WOD 12.5 Workout
Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups... -
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Row & Mobility Workout
Total 90 min
A.
Row for 30 min, easy pace, HR < 150 bpm
Result: 6400m, 2.20.6/500m, avg. HR 136
B.
Skillwork: HS/HSW practice for 15 min
C.
Mobility for 40 min -
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Bear Complex Workout
Perform 5 rounds of 7 cycles of:
Power Clean, Front Squat, Push Press, Back Squat, Push Press
Weights used:
45-55-65-65Shoulders still fucked from 12.3 had to abandon after 4 rounds.
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