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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Metabolic - Gymnastic - Weightlifting Workout
AFAP
100cal row
200 snatches @30/15
200 overhead lunges @30/15
400 squat
*work in team of 2 -
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Crossfit Games Prep 2 Workout
Warm Up:
R2R3 Rounds of:
Hold bottom of squat for 15 seconds
10 Tuck jumpsPVC windmill
PVC pass throughs
R2RSkill:
Front Squat
3 x 80%
12 Ring Dips
3 x 85%
12 Ring Dips
3 x 90%
12 Ring DipsWOD:
14.4
You have 14 minutes to complete as much as possible!
60 calorie row
50 T2B
40 WB's
30 Cleans (135/95)
20 MU -
Crossfit Games Prep Workout
Warm Up:
R2R
10 KB Swings
20 MB Sit ups
30 Air Squats
40 Jumping Jacks
Stretch
R2RSkill:
Rope Climb
*** PVC Thrusters - let's make the move as close to perfect as possible, before we go into this brutal number of reps!WOD:
14.5
21-18-15-12-9-6-3
Thrusters (95/65)
BurpeesCash Out (if there is time!)
Max L-sit -
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Double-unders & burpee pull-ups Workout
Metcon (time)
For time:
200 Double-unders
50 Burpee pull-ups
200 Double-undersTimecap: 12 minutes
*Burpee pull-up target 15cm above max reach.
Accessory:
4 rounds of
10-20s chin over bar hold + ME pull ups
10-20s ring plank hold + ME ring push upsIf you can't do pull ups just yet, you can taylor the movement to ring-rows instead. Aim to get 6+ reps on pull-ups/push-ups.
Rest as needed between rounds.