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-
Crossfit Total II Workout
Sum The Best Of Each Lift
Clean
Bench
Overhead Squat3 attempts at each lift
Weight must increase after each lift
A failed rep counts as an attempt -
Warmup Workout
• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Chin Ups 5-7 reps
One-Arm KB Sots Press Dx (light weight) 8-10 reps
One-Arm KB Sots Press Sx (light weight) 8-10 reps
Two-Arm KB Goblet Squats (light weight) 10 reps
ABMat Sit Ups 15 reps -
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Warm up and strength Strength
Warm up
400m run or 25/20 cal bike or 500m row
Then 3 rounds
10 Air squats with 3 second pause at bottom
10 pass throughsBacksquat
E2MOM x 6
8 reps starting at 50% of 1RM
* increase weight throughout -
2-position Hang Squat Clean Strength
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Friday 18th January Workout
Skill: re-cap of pistol progressions
And Emom.Wod: choose your poisen !
1A : “cindy” 20 min amrap
5 pull ups
10 press ups
15 air squats -
Warmup Workout
• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Chin Ups 5-7 reps
One-Arm KB Sots Press Dx (light weight) 8-10 reps
One-Arm KB Sots Press Sx (light weight) 8-10 reps
Two-Arm KB Goblet Squats (light weight) 10 reps
ABMat Sit Ups 15 reps