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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27.9.2019 Workout
OPEN WORKOUT 19.5
33-27-21-15-9 reps for time of:
Thrusters 42,5/30kg
Chest-to-bar pull-upsTime cap: 20 minutes
Time/Reps.
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14.11.2024 Weightlifting LIGHT-MODERATE WEEK 1/6 Workout
WARM UP + TECHNIQUE 10-15min
WARM UP: 2 rounds
10x alternating DOWNWARD DOG TOE TAP
10x ALTERNATING SPIDERMAN LUNGE with THORACIC ROTATION *pito ala-asennossa & rintarangan kierrot 1x molemmat puolet, videolla tekee kierron yhdelle puolen
10x LATERAL LUNGE or COSSACK SQUAT
20x STANDING PLATE TWIST + 10x ALTERNATING PLATE HALO--
video: ALTERNATING DOWNWARD DOG TOE TAP
video: SPIDERMAN LUNGE with THORACIC ROTATION
video: LATERLAL LUNGE
video: COSSACK SQUAT
video: STANDING PLATE TWIST
video: PLATE HALO
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TECHNIQUE
10x RDL *jerk grip + 5x THRUSTERS3+3x SNATCH SHOULDER PRESS + SNATCH PUSH PRESS
2-3x[1+1+1+1] MUSCLE SNATCH + PRESSING SNATCH BALANCE + OHS + SNATCH BALANCE
2-3x[1+1+1+1] TALL SNATCH + DROP SNATCH + PUSH JERK IN SNATCH + MUSCLE SNATCH FROM FULL SQUAT3+3x SHOULDER PRESS + PUSH PRESS
2-3x[1+1+1+1] MUSCLE CLEAN + PRESSING SQUAT/POWER JERK + FRONT SQUAT + POWER JERK
2-3x[1+4] TALL CLEAN + SPLIT JERK & PUSH JERK IN SPLIT *split both side 2+2--
video: MUSCLE SNATCH FROM FULL SQUAT 0:37
video: PUSH JERK IN SPLIT
SNATCH DEADLIFT TO HIP + SNATCH from ABOVE KNEE + SNATCH BALANCE + OHS
2x1x[1+2+1+1]@barbell, 1+2+1+1@60%, 2x1x[1+2+1+1]@65%, sn-%, rest btw sets 2min
CLEAN DEADLIFT TO HIP + CLEAN from ABOVE KNEE + SPLIT JERK & PUSH JERK IN SPLIT
split both side 4=2+2, *työnnä ensin saksiin, jää saksiin ja tee push jerk - palauta, tee samalle puolen toisen kerran työntö saksiin ja heti perään push jerk. Toista toiselle puolen
2x1x[1+2+4]@barbell, 1+2+4@60%, 2x1x[1+2+4]@65%, jerk-%, rest btw sets 2min
FRONT SQUAT + PAUSE JERK DIP SQUAT
pause in the bottom for 3 seconds, focusing on maintaining tension throughout the legs, hips and trunk. After the pause, stand again at a natural speed and reset for the next rep!
3+2@70%, 2x1x[3+2]@75%, fs-% / bw-%, rest btw sets 3minexample of rise 55-65%
*vasta-aloittaneet kuorma kehonpainosta BW 80% = FS 1RM
SUPERSET: quality *if there is time left, do supersets!
3 rounds: NO SHOES
5x RDL *jerk-grip, viimeisin kuorma työnnössä
10x WEIGHTED SIT-UPS *DB niskassa jalkaterät lukittuna
5x DB SOTS PRESS / DB FLOOR SOTS PRESS *tee punnerrus lattialla istuiltaan, mikäli kyykkyversio on haasteellinenRest as needed
video: SNATCH DEADLIFT TO HIP
video: CLEAN DEADLIFT TO HIP
video: PAUSE JERK DIP SQUAT
video: RDL *jerk-grip
video: DB SOTS PRESS
video: DB FLOOR SEATED PRESS
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We will Remember them. Workout
CrossFit 3D Remembrance WOD…
18 Min AMRAP
11 x Hang Power Snatch 35/25kg
11 x Burpees
11 x thrusters 35/25kg
11 x pull ups
on the 11th min pause for 2 mins and pick up where you left off
WE WILL REMEMBER THEM…
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30v wodi Workout
1900m bike
30 push press
9 bar over burpee
30 wallball
9 bar over burpee
30 db snatch
9 bar over burpee
30 step back lunges
9 bar over burpee
30 thruster
9 bar over burpee
30 pull ups
9 bar over burpee
30 box jumps
9 bar over burpee
30 back squats1990m bike
40kg barbell
22,5kg db -
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