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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Tater Tots (CrossFit Costa Blanca) Workout
Teams of 2:
- 300 Box Step-ups combined (20” all athletes)
- Every 2:00 (including 0:00) combined 4 Power Cleans
- Share the 300 box step ups between partners. Each athlete does 2 PC each time.
RX: 70/53 KG
Target time: 14-16 minutes
Time cap: 22 minutes -
WOD Workout
For time
21 power cleans 135/95
42 push ups
100 dubs or 200 singles
15 power cleans
30 push ups
100 dubs or 200 singles
9 power cleans
18 push ups
100 dubs or 200 singles -
Triplet Workout
10 rounds for time
5 powersnatch @50
5 bar faring burpee
10 cal assault bikeTC 20 min
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Ski erg + hs walk Workout
15 min ski
- moderate effort, kcals/hour over 800
- 6 min 5 damper
- 6 min 4 damper
- 3 min 3 damper
3x5 feet ha wall -
Bench press Strength
A: 10min emom
Odd: 3x prowler push
Even: 3x clapping push ups
B: Bench press 3x5
C: strict pull ups 3xMax
D: 4rounds
2min on/2min off
15cal Renegade bike
Amrap Burpees
