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-
PART 2: ”Spindrift” Workout
AMRAP 18:
500 Meter Row / 400 Meter Run
30 Push Press 40/30kg
100 Double Unders
500 Meter Row / 400 Meter Run
30 Front Squats 40/30kg
100 Double Unders
500 Meter Row / 400 Meter Run
30 Thrusters 40/30kg
100 Double Unders*Score = Rounds + Reps
Light Option
EMOM20
100-200m Run/ Row
10-12 Push Press
20-40 DU / 30-40 singles
5-10 Thruster
Rest -
Strength 27-05-2022 Strength
Deadlift
Build to a heavy triple in 6-8 sets. Rest 3:00 between heavier sets
- These are NOT Touch N' Go, drop and reset between each rep -
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Conditioning 02-05-2022 Workout
EMOM x 5:00
20 Band Resisted Russian Swings
- Goal: Consistent performance each interval. -
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WOD 12.1 Strength
“Bear complex” heavy single
1 power clean
1 front squat
1 push press
1 back squat
1 push press (BTN) -
RestDay! Workout
6:30 Basic Endurance CrossFit
7:30 Clean & Jerk, Technique
8:30 Strict Pull Ups + Metcon12:00 Core
15:00 Clean & Jerk, Technique
16:00 Strict Pull Ups + Metcon
17:00 Basic Endurance CrossFit
18:00 Basic Endurance CrossFit
19:00 Clean & Jerk, Technique