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-
Back squat 5-3-1+ & Maiden Voyage Workout
''Back Squat 5-3-1+'' (06.25.2012)
Work through the following sets of Back Squats using the percentage based sets outlined below.
IMPORTANT: To determine loads per set each athlete will take their single repetition maximum and multiply it by .9 with percentages being derived from the resulting number.
The final set is a ''+'' set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.245lbs 2x PR!!!
''Maiden Voyage'' (06.25.2012)
Complete for time
Row 500m
Then...
10-9-8-7-5-4-3-2-1 reps each of
Hang Power Clean 95#
Static Dips (strict)
Row 500m -
Sand wedge Workout
For Time:
55/45 Calorie Bike Erg
Into...
10-9-8-7-6-5-4-3-2-1:
Power Snatch (40/30)
Toes to Bar
Into...
55/45 Calorie Bike Erg
Target:18 Minutes -
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06252012 - Presses, Pull Ups, Dips, Box Jumps Workout
Find 1RM Push Jerk
105, 125, 135, 155, 1453x3 Push Jerk of 1RM
115Then
4 Rounds
15 DB Push Press (25)
5 Pull Ups
5 Ring Dips
10 Box Jumps (36") -
Monday Morning - keeping warm Workout
A. 1 wall walk to handstand and back down
10 TTB
20 Double undersB. 7 Hang cleans @40kg
7 Chin ups3 minute AMRAP of A. 1 minute rest
3 minute AMRAP of B. 1 minute rest
then
6 minute AMRAP of A. 1 minute rest
6 minute AMRAP of B. 1 minute rest
then
9 minute AMRAP of A. 1 minute rest
-------------------------------------------------------- finished here - a real hand and forearm basher
9 minute AMRAP of B. -
5/3/1 Press & PSKC Competitor Class - 6.26.2012 Workout
Skill/Strength:
Press:
5 x 110
3 x 125
6 x 1403 x 10 pistols (5 each leg)
WOD:
Crossfit New Albany Winter Throwdown WOD #18 min AMRAP:
9 Front Squats (155/115)
5 HSPU
3 rope climbsThen, 1 min rest and max unbroken reps in one minute of
OH Squats (135/95)
*You'll just have to strip the 10s off each side during your one minute rest. As soon as you drop the bar, it's over.3 rounds + 9 FS
7 reps of OH Squat -
Shoulder Pain Workout
A1. Thruster 3,2,1,3,2,1; rest 10 sec
A2. KB Swings 15 reps; rest 2 min
+
Three rounds for time of:
45 pound Push Press, 50 reps
35 pull upsThruster Weight: 95, 105, 115, 105, 115, 125
KB weight: 53 lbs15 minute cap on the three rounds: almost completed two rounds, 5 pull ups short
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Burpees/C&J/OHS/T2Rings Workout
Warmup
82 BurpeesStrength
EMOTM 3 C&J for 10 mins
Ended at 205WOD
21-15-9
95lb OHS
Toes thru RingsThis was one of the first times that a WOD almost brought me to puke. I think the combo of all these movements wore me down along with the heat. Felt great through the whole WOD. Set of 15 OHS felt the best.
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Do the Rockaway Workout
Strength: 5-3-1+ back squats (75%, 85%, 95% of 1RM) 95, 115, 135
Metcon
AMRAP
5 min HSPU 0
4 min air squats 100
3 min push-ups 75
2 min KB swings (53/35#) 50# 29
1 min pull-ups 7 negatives -