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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030614 Castrum Chipper Workout
100 Double Unders
21 GTOH @60kg
15 Front Rack Lunge @60kg
9 Bar Facing Burpees
100 Double Unders -
Slide to hollow and hip shoots Workout
Slide to hollow and hip shoots - 10-15 m each alternating practice for 10 minutes. As shown here http://gymnasticswod.com/content/tue-0603
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03/06/14 Workout
100 Double Under
21x GTOH 60/40kg
15x Walking Lunge 60/40kg
9x Bar Facing Burpee
100 Double Under -
Painonnostotekniikka Workout
Total 95min
WU: 150 DU, 50 abs, mobility
Painonnostotekniikka
Tunnin aiheena near: tanko liikkuu lähellä kehoa ja säilyy tukipisteen päällä koko noston ajan
Tempaus 20 kilon painolla
Työntö 20 kilon painolla - suora liikerata
Tempausveto 6x20kg 6x57,5kg
5min kipping pull-up practice -
Crossfit Jyväskylä Competitor Strength
Total 105min
A. WU: 200 DU, 500m row, mobility
Skills: HSPU practice. 2 abmats 5 reps, 1 abmat 4x1 reps
B. Olympic: 6x3 squat cleans from mid thigh
3x25 3x30 3x35 3x37,5 3x40 3x42,5
6x2 split jerk from the rack or blocks
2x25 2x27,5 2x32,5 2x35 2x37,5 2x40
C. Strength Front squat, Wendler week 2
3x30 3x42,5 3x45 6x50
D. Metcon "Jackie"
1000m row
50 thrusters 20kg
30 pull ups
Result:14.30
Avg. HR 180, max HR 192 -
Painonnostotekniikka&strength Strength
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