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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21.11.2024 Weightlifting MODERATE WEEK 2/6 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 *sn grip + 5x SNATCH 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%, 1+2+1+1@65%, 1+2+1+1@70%, 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%, 1+2+4@65%, 1+2+4@70%, 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!
2x1x[3+2]@75%, 3+2@80%, fs-% / bw-%, rest btw sets 3minexample of rise 55-65-70%
*vasta-aloittaneet kuorma kehonpainosta BW 80% = FS 1RM
SUPERSET: quality *if there is time left, do supersets!
3 rounds: NO SHOES
5x RDL *sn-grip, viimeisin kuorma tempauksessa
30s ELBOW PLANK with WEIGHT *plate, kuorma alaselän päällä
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 *sn-grip
video: DB SOTS PRESS
video: DB FLOOR SEATED PRESS
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Gymnastic - Weightlifting - Open CrossFit Games 15.2 Workout
every 3min for as long as possible
from 0.00 to 3.00
2 ROUNDS OF
10 overhead squats
10 chest to bar pull ups
from 3.00 to 6.00
2 ROUNDS OF
12 overhead squats
12 chest to bar pull ups
from 6.00 to 9.00
2 ROUNDS OF
14 overhead squats
14 chest to bar pull upsfollowing the same pattern
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