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-
Cleaning Day Workout
Pre-WOD
Power Clean 5,5,5,3,3,3 (185, 205, 225)WOD - 10min AMRAP
-10 Hang Cleans (95#,65#)
-DU, increase with each round 10, 20, 30, 40 ... -
Crossfit Santa Clara Workout
Snatch Balance 1-1-1-1-1-1-1
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5 Wall Climbs (scaled down to 3 wall climbs on round 3)
10 Pistols (alternating)
AMRAP 7min -
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EMOTM 20 Quicksteps/20 yard pinchplate carry/Max russian twists Workout
Skill
Snatch skill work 30 minutes
Beat the CFSB competitor Wod
Every minute on the minute for 5 minutes
20 quick steps
20 yard pinch plate carry 45/25
Max Russian twists -
Ladder: 1 C2B/10 yd shuttle/ 1 lat box jump Workout
Skill
Beat the CFSB competitor wod 3
7 minute ladder
1 Lateral Box Over
1 Chest to Bar Pull up
1 10 yard Shuttle (sprint/backpedal)
2 Lateral Box Over
2 Chest to Bar Pull up
1 10 yard Shuttle (sprint/backpedal)
3 Lateral Box Over
3 Chest to Bar Pull up
1 10 yard Shuttle (sprint/backpedal)
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Starting Strength Workout A Workout
Back squat 3 x 5 reps
225-235-235Bench press 3 x 5 reps
195-195-195Deadlift 1 x 5 reps
275Pull-ups
8-8 (40 pound assist) -
Lonestar - Fundamentals Workout
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