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 Basics: Test Day #2 Workout
10 hollow rocks
10 deadlifts (empty bar or bar+5kg plates)
10 bar kips
10 push-ups (scale to box or band)
10 pull-ups (scale with bands)Test day is meant to assess your abilities with each movement, to recommend mobility to improve your weak spots, and to strengthen your movements, rewinding all the way to the stick or the empty barbell.
When you record your weight, mark down all scaling options and any notable difficulties you are having, so you can work on them in the future!
-
Mobility: Hinge Workout
Hamstring stretch
Pigeon pose
Bent leg stretch (w/ ab mat if needed)
Samson stretch -
Burping Fran Workout
-
-
Persist Workout
Pre-WOD:
- Work up to a heavy set of 3 rep floor pressWOD - 2RFT:
- 400 Meter Run
- 30 KB Swings (53/35)
- 400 Meter Run
- 30 Plyo Push UpsProgress. Could not imagine even running a year ago. Now, able to complete running workouts. More than that, spending workouts with my 17 year old are memories that I will never forget. Great reason to push back age and push limits.
-
Ten-Seven Workout
Pre-WOD:
Heavy Set of 3 Strict Press (95#,115#,135# ... failed on 3rd rep of 135#)WOD - 15 Minute AMRAP:
- 10 Dead Lifts (#135/95)
- 7 HSPU
- 10 Hang Cleans
- 7 HSPU
- 10 Front Squats
- 7 HSPU -
-
Kettlebell Holds Workout
4 Rounds
YGIG
30 s Overhead Hold
30 s Front Rack Hold
30 s Farmer Hold
90 s Rest -
accessory gymnastic Workout
8 Minute AMRAP
1 conan https://vimeo.com/175115146
20 Hollow body rocks https://vimeo.com/175042312 -
40min amrap Workout
5 deadlifts 32,5kg
5 hang power cleans 32,5kg
5 front squats 32,5kg
5 push presses 32,5kg
5 back squats 32,5kg