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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CrossFit Total 1, Press Strength
Shoulder Press 1RM
RPE 5, maximum effort. Warm-Up well, use spotters and legit reps only!
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FUNCTIONAL BodyBuilding Workout
A, Strength:
1.Superset x 3
-Single Leg Extension x12-10-8 / leg
-Single Leg KB Hamstring Curl x12-10-8 / leg3 sets:
-Dual DB Hack Squat x12-10-8
After each set: max DB Sumo Squat Pulse @1xlight3 sets:
-Single Leg Calf Raise with DB x12-15 (3sec down)
-Single Leg Tibialis Raise with KB x12-15 (3sec down)
Extra WOD: 2 Rounds (5:00 ON / 2:00 OFF)
-30 DU or SU
-10 KB Front Squat
-30 DU or SU
-10 Russian Swing
-30 DU or SU
-10 KB Cluster
@2x12/16 KB -
Weightlifting Workout
Part A).
Skill Primer
Dip Muscle Snatch & Snatch Balance w/Pause
(5-8 sets x 2+2 / 0:03 pause in the bottom)Part B).
Tempo Snatch Deadlift, Power Position Snatch & Hang Snatch
(8 sets x 1+1+1 / 55%-65% / 0:05 from floor to hips)