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-
UPPER BODY STRENGTH WOD (ADVANCED) Workout
10-8-6-4-2
-Push Press
2-4-6-8-10
Strict Pull Up
8/6 Cal Ski between rounds -
-
Friday Cool down Workout
2-3 min light cardio
1+1 min pigeon pose strech
1-2 min v-sit strech
1+1 min tricep streching -
Extra Credit 03-04-2023 Workout
OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
1:00 Calf Roll
:30 Prayer Stretch
5/5 Groiner w/Thoracic Rotation
-Rest as Needed b/t Sets- -
24.5.2024 D) DEADLIFT Strength
*rinnallevedon ehdoilla - eli räjähtävästi, nostokengät & ei ristiotetta & ei remmejä
2@up to RPE10 *could do 0-1 more reps, then DROP SETS 2-3x2@-10%
*target load of max ~95%, bs-%, rest btw sets 3-4min -
Conditioning Workout
EMOM 24 (6 Rounds)
1) 1 Round of Cindy*
2) 10 Hang Power Snatch 40/30kg
3) Max reps Burpee Box Jump
4) Rest*Cindy
5 Pull up
10 Push up
15 Air squat -
Muscle & Power, CORE Workout
4 rounds of:
8 Ab-wheels
16 Mountain climbers
8 Weighted AMSU
16 Russian twists
8 Reverse crunches
16 Windshield vipers
Rest -
Extra Credit 10-12-2023 Workout
OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10 Wrist Rocks
1:00 Foam Roll T Spine
1:00 EZ Machine (Nasal Breathing Only)
-Rest as Needed b/t Sets -
Muscle & Power, Joker Workout
CrossFit Open 12.3
AMRAP in 18 minutes
15 Box Jumps (24/20 in)
12 Push Presses (115/75 lb)
9 Toes-to-Bars -