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-
Front squat ladder Workout
75 SU
25 Front squats #45
75 SU
15 Front squats #75
75 SU
10 Front squats #95
75 SU
5 Front squats #125 -
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FS/C2B/DU Workout
2rds
1 minute Front Squat @ 135# (10, 10)
1 minute rest
1 minute C2B (20, 18)
1 minute rest
1 minute Double Unders (60, 56, 45) -
WB/KBS/Abmat Workout
3rds
1 minute Wall Ball @ 20# (25, 25, 25)
1 minute rest
1 minute KBS @ 2 pood (25, 25, 25)
1 minute rest
1 minute Abmat Situp (35, 35, 35) -
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Sandbag Sprints Workout
http://crossfitsouthie.com/sandbag-sprints
Warm-up
Sandbag swings/cleans/jerks/carry techniques/complexes/thrustersStrength
Split Jerk
2-2-2-2-2 <== 155WOD
10-1 Shoulder to overhead (135/95)
100m sandbag Run (36/24)L2 (95/65
L1 (65/35)
ADV (155/105); Sandbag (60/48) -
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Saturday strenght Workout
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Snatch, Ring Dips, Box Jumps Workout
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Lunch WOD Workout
Teknik: Fwd roll och Pistol squats
2-2-2 Back Squat (90 kg)
2 rft:
400m run
10 front squats (40 kg)
10 burpees
400m run
10 boxjump (60 cm)
10 knee-to-elbows