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-
Conditioning Workout
For quality:
30 DU
24 Push Up
30 DU
20 Push Up
30 DU
16 Push Up
30 DU
12 Push UpHaasta itseäsi punnerruksissa, niihin saa käyttää aikaa.
Jos eilinen Sally on mennyt kovasti perille, punnerruksen voi myös korvata esim.
Kb swing
Knee raise
Box step
Db snatch...Lähes mikä vain liike, joka tällepäivää tuntuu hyvältä 🙂
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CrossFit Games Open 18.2 Workout
RX
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpeesMen use 22,5kg dumbbells.
Women use 15kg dumbbells.Workout 18.2a
1-rep-max clean
Time cap: 12 minutes to complete 18.2 AND 18.2a
SCALED
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpeesMen use 15kg dumbbells, stepping burpees allowed.
Women use 10kg dumbbells, stepping burpees allowed.Workout 18.2a
1-rep-max clean
Time cap: 12 minutes to complete 18.2 AND 18.2a
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Back Squat 1 RTM (TEST) Strength
Find your 1 RTM = 1 rep technical max
This will work as your reference for the upcoming progressions
Post your score and weaknesses to compare to the later re-test -
Painonnosto: Deadlift (Wendler Week 1) Strength
5 @ 65%
5 @ 75%
5+ @85%The % are calculated from 90% of your 1RM!
5+ means AMRAP! -
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Back Squat Strength
6-10 sets of 5 back squats 7RPE
All sets same weight and leave 1 good set in the tank.1 Mins rest!
Goal is to be around 75% for all sets
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Minute squats - Workout
amrap 2:
front squat/back squat
3min rest
amrap 90s
front squat/back squat
3min rest
amrap 1:
front squat/back squatviikko 1 - 40% 1rm
viikko 2 - 50% 1rm
viikko 3 - 60% 1rmMerkkaa tulokseksi kaikkien toistojen yhteistulos. Kirjoita kommentteihin jokaisen kolmen sarjan yksittäinen tulos.