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-
4 3 2 1 Workout
A.
3 sets of the following:
6-8 External Rotations @ 30X0 (20 lbs)
Rest 45 sec.
4-6 Back Squats @ 21X1 (135lbs)
Rest 45 sec.
B.
4 min. KB Swings
3 min. Sit-Ups
2 min. Knees-to-Elbows
1 min. Burpees
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Fight Gone Bad Workout
3 Rounds of
Wallballs, 20# (14#)
Sumo Deadlift Highpulls, 75#
Box Jumps, 20''
Push Press, 75# (55#)
Row for CaloriesEvery station for 1 minute; rest 1 minute between rounds.
Add reps from each station and each round together for score. -
AMRAP: Power Clean, Push-Up, Air Squat Workout
5 Rounds of 3 minute AMRAP with 1 minute rest between rounds
3 Power Clean, 85#
6 Push-Ups
9 Air SquatsScore: 12 3/6/0
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CrossFit L1 Cert WOD 10-20-12 Workout
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Cleans Workout
A.
Clean Technique and Skill Work
B.
AMRAP in 5 min:
10 Hollow Rocks
10 Hang Power Cleans (65/35)
Rest 3 min.
AMRAP in 5 min:
10 Box Jumps (w/ step down) (20''/12'')
10 Hang Power Cleans
I completed 8 full rounds plus 13 reps.
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Mikko Salo Rogue WOD Workout
15 Min AMRAP
Double KB Clean and Jerk @53lbs
Lunge 10 Steps w/45lb plate overhead to Pull up Bar
10 - Pull ups
Lunge Back w/ 45lb plate to KBmodified from original - 70lb KB
- lunge twice instead of sprint