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-
Lisäpainopistoolia ja kahvakuulan kanniskelua Workout
5 rounds for time:
10 weighted pistol squats, alternating legs
30 m walk with 2 kettlebells on the front rack
40 m suitcase carryUse challenging weights!
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Dipit ja punnerrukset Workout
3 rounds for quality:
5 x ring dips (weighted)
7 x shoulderpress (70 %)
9 x kettlebell floor press, pick a challenging weight
12 x GHD /ab mat sit ups
2 min rest -
Lauantai 12.09.2015 - Stick sit-ups & Thrusters Workout
5 Rounds for time:
20 Stick sit-ups
5 Thrusters (Pick a heavy weight!) -
Torstai 03.09.2015 - Push press, Pull-ups & DU's Workout
5 rounds for quality and minimum rest.
:30s ME Push press
:15s Rest
:30s ME Pull-ups
:15s Rest
:30s ME Double unders
:15s Rest -
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12 Exercises of Christmas Workout
- Thruster
- Push Up
- Hollow Rock
- Split Press
- Sprawl
- Jumping Pull Up
- Overhead Lunge (per leg)
- Mountain Climber (per leg)
- Prisoner Squat
- Renegade Row (per arm)
- Leopard Crawl (2 forward, 2 back)
- Pistol Squat (per leg. back knee down to mat)
*Order is 1, 2-1, 3-2-1, 4-3-2-1 etc.
*The round you are on corresponds to the # of reps of each exercise.
Ex. Round 5 is 5 reps of sprawl, split press, hollow rock, pushup and thruster. Round 12 is GREAT if you make it there!15min mobility, warmup and review of exercises
35min circuitRecord which round and exercise you made it to.
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Mobility WOD Workout
roiku 2min
rintalihasten venytys 2min
risto 1+1min
sohva 2+2min
eteentaivutus 2min -
CrossFit Total 1 Workout
Back Squat, 1RM
Press, 1RM
Deadlift, 1RMPost the total amount.
http://library.crossfit.com/free/pdf/52-2006_CFTotal.pdf
Voitte kirjoittaa tulokset vielä omana treeninä (tehkää itse), niin saatte ne omiin taulukoihin. Käyttäkää englannin kieltä kun kirjoitatte nimiä kohtaan: WHICH MOVEMENT?
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