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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Prairie Fire Workout
“Prairie Fire”
12 HSPU- on box/ knees
2 Power Cleans
10 HSPU’s
4 Power Cleans
8 HSPU’s
6 Power CLeans
6 HSPU’s
8 Power Cleans
4 HSPU’s
10 Power Cleans
2 HSPU’s
12 Power Cleans -
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Modified Crossfit Games 2011 WOD7 Workout
For Time
3 rounds
30 Double Under
10 Overhead Squat (@60/40)
10 HandStand Push Up
88m Farmers Carry @2x32Scaled OHS to 50 for round 1 then 45 after 2nd Rep in Round 2
Rx'd the HSPU!!!!
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TTP SPP Strength
130 min
1.Skill
A. HSW practice for 20 min
B. BMU practice for 20 min2.Gymnastics
A. 18- minute EMOM, alternating minutes
(1) – 3 to 8 Bar muscle up > 1 2 2 2 2 5
(2) – 3 to 8 Parallette HSPU (deficit of choice) > no deficit
5 5 5 5 5 8
(3) – REST3.Weightlifting
A. BTN Split jerk, 12 x 1, EMOM, focus in quality
25 30 30 / 30 35 35
40 40 45 / 45 45 454.Strength
A. Back squat5.Cool down
A. Easy row or assault bike for 5 minutes, HR < 140
B. Thoracic Flow -