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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Main site Monday 231127 Workout
For time
- 50-ft handstand walk
- 21 bar muscle-ups
- 50-ft handstand walk
- 15 bar muscle-ups
- 50-ft handstand walk
- 9 bar muscle-ups
- 50-ft handstand walk
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Gymnastics / Pulling Strenght Workout
3 unbroken sets for time:
5 Strict Pull-ups
right into 10 second "Active" Dead Hang
5 Strict Pull-ups
right into 10 second "Active" Dead Hang
5 Strict Pull-ups
- Rest 2min btw sets
- Time includes ALL work including rest between sets.
- The goal is to go each set unbroken, but If you cannot go unbroken that's fine. Complete all the work anyway -
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Back Squat EMOM Strength
Every 2 minutes, for 16 minutes (8 sets):
Back Squat
*Set 1 – 5 reps @ 70-74% of 1-RM
*Set 2 – 5 reps @ 75-79%
*Set 3 – 3 reps @ 80-84%
*Set 4 – 2 reps @ 85-89%
*Set 5 – 2 reps @ 90-94%
*Sets 6-8 – 1 rep @ 95+% -
QUARTERFINALS - AGE GROUPS test 3 Workout
4x
3 shuttle runs
5 rope pull ups
10 banded scan push ups
then
spend 10 min warming up the bench pressFor time:
50 shuttle runs
7 rope climbs
25 bench presses
7 rope climbs
50 shuttle runs
https://games-assets.crossfit.com/CFG23QF_AG_Scorecard_T3_V5.pdf
- scale so you can finish the work out -
Squat cleans Workout
Max reps each round without dropping the bar:
- 165-lb. squat cleans, 1 minute
- Rest 3 minutes
- 185-lb. squat cleans, 1 minute
- Rest 3 minutes
- 205-lb. squat cleans, 1 minute
- Rest 3 minutes
- 165-lb. squat cleans, 1 minute
- Rest 3 minutes
- 185-lb. squat cleans, 1 minute
- Rest 3 minutes
- 205-lb. squat cleans, 1 minute
Result is total reps. Post reps for each round to comments.
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Zone 2 Cardio Workout