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-
10.05.2025 Workout
Clean And Jerk
3 Waves:
Wave #1: 3@70% 2@75% 1@80%
Wave #2: 3@75%, 2@80% , 1@85%
Wave #3: 3 @80%, 2@85%, 1@90%*Rest 90s Between sets and 3min Between Waves
Back Squat
- 6x2 (1-2RIR)
*Rest 3min Between
-
Hang Squat Snatch Strength
500m row
1x 5 of each movement
high hang high pull
high hang muscle snatch
no feet snatch pull under
no feet high hang snatch
Spend 20 min for
find your 1 rep technical max for
hang squat snatch
mark 3 of your best lifts -
Conditioning Workout
Partner wod (You GO , I GO)
Buy in :
20 Man Maker @2x22,5/15kgThen
3 rounds
50 goblet squat@24/16kg
50 du each person
50 HR Push up
50 KB snatch @24/16kgBuy out :
20 Man Maker @2x22,5/15kgTimecap : 30 mins
*Man Maker 1 rep
Renegade Row (left& right )
Push Up
Squat Clean
Shoulder to Overhead -
-
-
HS Skill Training Workout
-
FRONT RACK REVERSE LUNGES Workout
-
-
HS Skill Work Workout
3-5 sets:
HS-walk
- Rest as needed
———————————————————
3-5 sets:
Max effort HS, hands (forearms) against the box
- Rest as needed
———————————————————
3-5 sets:
HS-walk
- Rest as needed -
Crossfit specific AMRAPs Workout
7 min AMRAP:
2 Dumbbell Power Cleans @2x22.5/ 15kg (50/35 lbs)
4 Dumbbell Farmers Box Step Over @2x22.5/ 15kg (50/35 lbs)
6 Chest to Bar Pull Ups- rest 3 min -
5 min AMRAP:
1 Dumbbell Power Cleans @2x22.5/ 15kg (50/35 lbs)
2 Dumbbell Farmers Box Step Over @2x22.5/ 15kg (50/35 lbs)
3 Chest to Bar Pull Ups