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-
5.11.2022 Snatch, HS Hold & Bike Workout
AMRAP 12
20 Hang Dumbbell Snatch 22,5/15kg ,Alternating
:30 Handstand Hold ( 1 rep )
12/9 Cal Bike Erg -
This Will Support My Long Term Goals Workout
A)
AMRAP 5 min
17/12 Cal Assault Bike or 20/15 Cal Row/C2 bike
12 Power Cleans @45/60
10 Toes to Bar
* Remaining time WB @20/14#-Rest 2 min-
AMRAP 5 min
17/12 Cal AB or 20/15 Cal Row/C2 bike
10 Power Cleans @50/70
10 Kipping Pull ups
* Remaining time Burpee Box Jump Over @60/50cm-Rest 2 min-
AMRAP 5 min
17/12 Cal Assault Bike or 20/15 Cal Row/C2 bike
8 Power Cleans @55/75
10 Toes to Bar
* Remaining time WB @20/14#-Rest 2 min-
AMRAP 5 min
17/12 Cal AB or 20/15 Cal Row/C2 bike
6 Power Cleans @60/80
10 Kipping Pull ups
* Remaining time Burpee Box Jump Over @60/50cmScore: number of WBs and BBJOs.
B)
Finisher
EMOM 5 min
30 sec Hollow body hold, 30sec rest.'This Will Support My Long Term Goals' commemorates Marika T achieving 500 workouts at CrossFit Central Helsinki.
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RestDay! Workout
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Lunges and SA Row Workout
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AMRAP 20 Workout
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Pystypunnerrus-progressio 3. Strength
6x3
*Korota viime viikkoon jos mahdollista. Painon tulisi silti olla liikkuva.
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RestDay! Workout
7:00 Mobility
8:00 Basic Endurance CrossFit
9:00 Split Jerk 1RM + Metcon15:00 Basic Endurance CrossFit
16:00 Split Jerk 1RM + Metcon
17:00 Mobility
18:00 Split Jerk 1RM + Metcon
19:00 Basic Endurance CrossFit
20:00 Mobility -
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Partner Metcon Workout
Metcon
24 min AMRAP with partner
24 calories of some ergo
24 db snatches
24 box jumps
24 pull ups / ring rows
24 burpees
24 kb swings
24 hspu / 6 wall climbs
24 toes to bars
you go, I go!
You can start on any movement you like, if
ergo is not free for you right away, dont
panic just take it little bit easier its Christmas
time :) -