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-
Power Snatch Conditioning Workout
For Time:
15 Power Snatches
30 Box Jump Overs (24"/20")
12 Power Snatches
24 Box Jump Overs (24"/20")
9 Power Snatches
18 Box Jump Overs (24"/20")*Use Snatch Weights From 5/24/22
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Friday Cool down Workout
2-3 min light cardio
1+1 min pigeon pose strech
1+1 min lat strech
1+1 min couch strech
1+1 min banded bully -
Lane Workout
5 rounds for max reps of
- ¾ bodyweight hang power snatches
- Handstand push-ups
Rest as needed between rounds.
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Friday Warm up Workout
Warm Up
Modified Crossover Symmetry Activation
6-8 toistoa jokaista liikettä 2 sek pidolla joka toiston lopussa.
Kulmasoutu
Taaksevienti
Alasveto
Pystysoutu + Ulkokierto
Vipunostot eteen
Rintaprässi
Taaksevienti tempauksen vastaanotto asentoon
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
THEN 2 ROUNDS WITH BARBELL :
5 DEADLIFT
5 HANG POWER CLEANS
5 FRONT SQUAT
5 STRICT PRESS
3 SQUAT CLEAN + SPLIT JERK -
Wednesday Warm up Workout
Warm Up
30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then
1:00 easy -> :30 moderate
1:00 easy -> :30 moderate / fast
1:00 easy -> :30 fastrest 3-5 minutes and start WORKOUT
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RestDay! Workout
9-10 Back Squat & Accesory
10-11 Basic Endurance CrossFIt
11-12 Basic Endurance Run
16-17 Back Squat & Accesory
17-18 Basic Endurance CrossFit -
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Wall-balls and box jumps (main site Wednesday 191113) Workout
5 rounds for time of:
30 wall-ball shots
30 box jumps♀ 14-lb. ball to 9 ft., 20-in. box
♂ 20-lb. ball to 10 ft., 24-in. box -
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