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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Recap! Crossfit Weightlifting Sept Workout
25x Deadlift @60kg
20x Power Clean @55kg
15x Power Snatch @50kg
10x Overhead Lunge @45kg
40 meters Back Rack Barbell Carry @45kg- One bar!
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Snatch Strength
Mobility focus on wrists, shoulders & Lower back.
Group Snatch Barbell Warm up
a) 12 mins to build up to a Hang Snatch + Snatch
b) Then drop to 70% and do 5 sets (no misses)
If there is time then:
c) Then down to 60% and do 5 sets of Power Snatch + 2 OHS (no misses)
- Scale to Single lift for beginners and focus on the drill and not the weight today.
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Competition Workout
A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Nose-to-Wall Handstand Wall Runs x 20 shoulder taps
(focus on stabilizing your midline and maintaining a good vertical position)
Minute 2 – Weighted V-Ups x 10-12 reps
(hold weight overhead for these sets)
Minute 3 – Strict Ring to Sternum Pull Ups x 6-8 reps -
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Competition Workout
A.
Three sets, not for time, of:
Bar Muscle Ups x 3-6 reps
Freestanding Handstand Hold x 30 seconds (use assistance if needed)
Double Unders x 30-40 reps -
Weightlifting2-A/B/C Strength
5x2 min rounds
2 power snatch+1snatch balance @ 60-90% of power snatch 1rm
4x2 min rounds
2 squat snatch @ 70-90% of squat snatch 1rm
3x2 min rounds
5 Klokov Trapi @ 40-50% 1rm snatch
2x2min rounds
5 Tall snatch @ barbell or light weight (move fast) -
Quads Killer Workout
30 minutes cap:
Complex: 3 Front Squats + 2 Thrusters
20 meters Sled Drag @60kgComplex: 3 Front Squats + 2 Thrusters
40 meters Sled Drag @60kgComplex: 3 Front Squats + 2 Thrusters
60 meters Sled Drag @60kgComplex: 3 Front Squats + 2 Thrusters
Complex: 3 Front Squats + 2 Thrusters
Complex: 3 Front Squats + 2 Thrusters
** Load up every round in the complex if you did it successfully
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