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-
7-28-14 Metcon (Run, DUs, WBs, PUs, KBs, PCs_ Workout
Metcon: 50 DUBs, 400m, 40 WBs (20lbs), 400m, 30 Pushups, 400m, 20 KBs (2kg), 400m, 10 Power Cleans (205lbs), 400m
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CFC 7.29.14 Workout
Posted on July 28, 2014
7.29.14 Tuesday
Event Date: July 29, 2014Warm Up
200m Run
DyNamic WarmUp
-Knee Pulls
-Quad Pulls
-Lateral Lunge
-Toe Pulls
-Scissors Kicks
-1min Scorpion L/R
10 PT
10 GM
1MIN BAND SQUAT
1MIN SHOULDER DISTRACT
10 AIR SQUATS
Strength
10min. EMOM
6 Dips
12 HRPU’s
WOD
15min. AMRAP
Cash In 400m RUN
5 BS 215/165#
10 Air Squats
25m O.H.plate Walking Lungers 45/25#
Competitors Oly Lifting
Work at 80% of1RM
If over 100kg target 2.5kg
If below 100kg target 5.0kg
3x1 @75% of 1RM Clean
Linear Progression
Target
If over 110kg target 5kg
If below 110kg target 2.5kg
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CFC 7.30.14 Workout
Posted on July 29, 2014
7.30.14 Wednesday
Event Date: July 30, 2014Warm Up
15 PT
15 GM 10 Chin Ups
10 Pull Ups
1min Band Squat
3x5 Push Press with B.B. 45/35#
Strength
Find a 1RM
“Shoulder Press”
use rack
WOD
Not for Time but move Fast
500m Row 100% (afap)
20 Burpee to Box Jump 24/20”
400M Run (try to sprint the last 100m)
20 Burpee to Pull Up
100 Double Unders (Sets of 20 or more UB)
20 Chin Ups
Cash Out 500m Row
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Strength & Metcon 16062014 Strength
Total 90min
A. WU: 150 DU, 2x20 KB snatch 8kg, mobility
B. Skill work: 20min kipping pull-up practice
C. Strength
Narrow bench Wendler week 5
Liike ensimmäistä kertaa jalat penkillä
D. Metcon, for time:
10-9-8-7-6-5-4-3-2-1
strict pull-ups
4x15m shuttle run
Result: 15.20
Average HR 174, max 192
E. Post workout
500m row
Shoulder rehab -
Skills & Metcon Workout
Total 80min
A. WU & skill work
500m row, 150 DU, 3 rounds:
5 high box jumps
5 wall ball
2-5 HSPU
B. Skill practice
Handstand/handstand walking
C. Metcon, 3 rounds for quality
20 DU
20 KB snatch 12kg
10 T2B
150m run
D. Post workout
500m row
3x15 back raises in GHD
3x15 GHD situps
Shoulder rehab with 4kg KB & rubber band -
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AMRAP power clean, hr push up, double unders Workout
20:00 min AMRAP:
5 X Power clean 105#
10 X hr pushups
15 X double unders**Double unders REALLY slowed me down... couldn't string more than 2-3 together today. Feel like I wasted a lot of time and energy on this exercise. Need to get better at it!!! Power cleans felt great, really easy. Pushups felt good, although my triceps started to tired after about 50 reps.
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CrossFit Total Workout
1Rm Backsquat - 280# PR
1RM Shoulder Press - 140# PR
1RM Deadlift - 345# PR
Score is total weight of all 3 lifts. - 765# PR
Hit a PR on all 3 lifts. Probably could have added 5-10#s on each if working them individually. Right shoulder was sore from Fridays KB cleans as well. Overall real happy to hit a PR on each lift.
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5/3/1 Squat Cycle 4 - Week 2 Workout
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2012OpenWOD1 Workout
This is my redo... I took some advice and set a pace per min 15-15-10-10-10-10-10 (13)
Open WOD 1
As Many Reps As Possible
Jumping to touch a ring no less then 6" above your highest standing reach
*** went better this time... Improved by 16... Went from 67 to 83