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-
5-17-17 Workout
Muscle
Push
Squat 135 max reps for 2 setsBench Press - 225 max reps 2 sets
Banded Fly - 2 sets of max repsClose Grip Bench - 185 max reps 2 sets
Push Down - 2 sets of max repsBanded Front and Side Raise - 2 sets max reps
Leg Raises - 2 Sets Max Reps
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Front squat 20-15-10-5 Strength
20-15-10-5 reps.
All sets with same weight.
First week @ 65% of 1RM.
Increase weight 2.5-5kg every week -
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Metcon Workout
For Time:
Ring Muscle Ups 5 reps
BB Overhead Squats (70/50Kg) 10 reps
Bar Facing Burpees 15 reps
Double Unders 30 reps
Ring Muscle Ups 10 reps
BB Overhead Squats (70/50Kg) 15 reps
Bar Facing Burpees 20 reps
Double Unders 60 reps
Ring Muscle Ups 15 reps
BB Overhead Squats (70/50Kg) 20 reps
Bar Facing Burpees 25 reps
Double Unders 90 reps
24 Min Timecap -
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Vesta CrossFit Workout
AFAP
50 double unders
then
10-9-8-7-6-5-4-3-2-1
squat clean @50/35
push press @50/35
then
50 double unders -
Competition Workout
D.
Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011
Rest as needed
Weighted Plank Holds x 60 seconds
Rest as neededOPTIONAL ADDITIONAL SESSION
Four sets of:
3 minutes of Running @ 65-70% effort
2 minutes of Running @ 80-85% effort -
