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-
Snatch Complex Strength
Snatch: (20min)
1 Snatch + 1 Hang squat snatch + 1 OHS
Huom! Nousu 80% asti ja sillä 3-4 työsarjaa. Toistot pitää olla teknisiä! 2-3min levot työsarjojen välissä.
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Warm up Workout
3 rounds
1:30 cardio
5 push up to downward dog
2x10+10m side steps
10m tin soldier walking
10 reverse lunges @ bodyweight
:40 plank hold
10 deadlifts , add weight each round.
starting with barbell -
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4 rounds: Partner carry, burpee pull-ups (CTB) Workout
4 rounds for time:
Partner Carry (2 floors each, unbroken),
8 x Burpee-pull-ups chest to bar (both partners can work at same time).Record time, scaling, partner and other details.
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5 x 4 min intervalllit Workout
5 x 4min
30-40 tuplanaruhyppy
20-30 istumaannousu
laite kevyesti loppuaikaKäytä aika laitteella palautuaksesi seuraavaan intervalliin
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RestDay! Workout
6:30 Basic Endurance CrossFit
7:30 Core
8:30 Mobility15:00 Snatch Technique
16:00 Handstand Push-up Technique
17:00 Squat Clean Technique
18:00 Handstand walk Technique
19:00 Basic Endurance CrossFit -
Back Squat Strength
1x7 @72,5-75%
1x5 @77,5-80%
1x3 @85-87,5%
1x7 @75-77,5%
1x5 @80-85%
1x3 @87,5-90% -
Floor press & KBS sprint Workout
Metcon (time)
For time:
12-9-6 Floor press 80/55kg
24-18-12 KBS 32/24kgTimecap: 7 minutes
Accessory:
3-4 rounds of
8-10 DB bench press - moderate
8-12 KB/DB bent over row - heavy