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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Vesta CrossFit 09.01.2015 Workout
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9-9-15 Sprints (150s, 60s) Workout
150m - 4x150m - on track - 23, 21.5, 21.4, 21.8
60m - 4x60m - on track - 8.03, 7.93, 7.95, 7.78 -
Top-Down in 21 minutes Workout
7 min window:
15 Strict Press @40kg
15 Strict Press @45kg
AMRAP Strict Press @50kgREST 3 min
7 min window:
15 Back Squat @80kg
15 Back Squat @90kg
AMRAP Back Squat @ 100kgREST 3 min
7 min window:
15 Power Clean @40kg
15 Power Clean @50kg
AMRAP Power Clean @60kg- 1 rep = 1 point
- Score is the total reps
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Resolve Workout
Strength: 3 RM Back Squat (175)
For Time
- 50 KB Swings (53/35) (35)
- 800 Meter Run
- 25 HSPU with 1 ab mat
- 800 Meter Run (row)
- 50 Pull Up (25 with green band & 25 with black)Back squat: 175
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Competition Workout
D.
Three sets of:
Glute Ham Raises x Max Reps @ 20X1
Rest as needed
Face-Down Chinese Plank x 60 seconds
Rest as needed