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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Shoulder Press - Wendler (Primer ciclo) Strength
5-5-5+ (65%-75%-85%)
3-5 minutos de descanso entre series -
CrossFit Games Open 16.4 Kids and teens Workout
WORKOUT 16.4 Teens
(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-upsBoys 14-15 deadlift 135 lb (61 kg). and throw 14-lb. ball to 9-ft. target
Boys 16-17 deadlift 185 lb. and throw 20-lb. ball to 10-ft. target
Girls 14-15 deadlift 95 lb (43 kg). and throw 10-lb. ball to 9-ft. target
Girls 16-17 deadlift 125 lb. and throw 14-lb. ball to 9-ft. targetWORKOUT 16.4 Teens Scaled
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15,
Scaled Teen Girls 16-17)
Complete as many rounds and reps as possible in 13 minutes of:55 deadlifts
55 wall-ball shots
55-calorie row
55 hand-release push-upsBoys 14-15 deadlift 95 lb (43 kg). and throw 14-lb. ball to 9-ft. target
Boys 16-17 deadlift 135 lb. and throw 14-lb. ball to 9-ft. target
Girls 14-15 deadlift 65 lb. (29 kg) and throw 10-lb. ball to 9-ft. target
Girls 16-17 deadlift 95 lb. and throw 10-lb. ball to 9-ft. target*The official weight is in pounds. For your convenience, the minimum
acceptable weights in kilograms are 102 kg (225 lb.), 83 kg (185 lb.), 70
kg (155 lb.), 61 kg (135 lb.), 56 kg (125 lb.), 43 kg (95.), 29 kg (65 lb.), and
9-kg ball (20 lb.), 6-kg ball (14 lb.), 4-kg ball (10 lb.). -
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Penkkiä ja jalkaprässiä Strength
Treenin "tulokselliset": penkkipunnerrus ja jalkaprässi (muuta sekalaista lisäks) Yht. 1 h 10 min. Note to self: kirjaa jatkossa heti, kun unohdat toistomäärät kuitenkin 😐
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JOHNNY Workout
A.10RM Thruster 3x B1. 8/8 Bulgarian split squats B2. 15 Bicep curls C. Tabatta squats Tabatta Bicep curls
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03032016 Workout
Gymnastic Skills
20' work on your gymnastic weaknessWod
3 RFT
- 20 gymnastic weakness
- 30 air squats
- 40 double unders/80 single unders
- 50 Kb swings -
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Bike - if you are done with LM Workout
4x 3min AMRAP rest 1 min b/w
10 cal bike
10 DBL DB clean & jerk AHAFA