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-
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Strength 21-04-2022 Workout
A)
Banded Deadlift
6 x 3. Every 60s.
- These are SPEED reps, use approx 55% of 1RMB)
DB Bulgarian Split Squat
3 x 5 each. Rest 90s
- Elevate rear foot on plates or box
- DB on Shoulders! -
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WOD Workout
Every 5:00 x 3 Sets:
15 DB Push Press @22,5/15kg
15/12cal row Calorie Row
15 DB Hang Power Cleans @22,5/15kg
15 Toes to BarScore = slowest split, so aim for consistency across the sets. Pace those first 2 sets!
Extra Credit
2min of Max Reps Banded Triceps Pushdowns
2min of Max Reps Banded Pulldown -
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Perjantai 15.4. Workout
Accessory
Treeni:
3 Rounds
Strict /kipping Hspu 3
UB Strict Pull up 15
Landmine twist 20 (10+10)Hiki:
3 Rounds
Single arm db press 4-6
Ub Strict Pull up 15
Landmine twist 20 (10+10)
Machine 15 cal -
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EMOM 21min Workout
1.min Ergo cal
2min 10 x Thruster
+ rest of the time bar over burpee
3.min restThruster 42.5/30kg
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PART 2: “BRIEF RELIEF” Workout
5 x AMRAP 3:
3 Pull-ups
6 Box Jump Overs
9 Wall Balls 9/6kgRest 1 Minute Between Rounds
*Score = Sum Total Rounds + Reps (enter all 5 rounds)
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Crossfit Games Open 20.3 Workout
For time:
21 deadlifts, 225/155 lb.
21 handstand push-ups
15 deadlifts, 225/155 lb.
15 handstand push-ups
9 deadlifts, 225/155 lb.
9 handstand push-ups
21 deadlifts, 315/205 lb.
50-ft. handstand walk
15 deadlifts, 315/205 lb.
50-ft. handstand walk
9 deadlifts, 315/205 lb.
50-ft. handstand walk21 deadlifts, 135/95 lb.
21 hand-release push-ups
15 deadlifts, 135/95 lb.
15 hand-release push-ups
9 deadlifts, 135/95 lb.
9 hand-release push-ups
21 deadlifts, 185/135 lb.
50-ft. bear crawl
15 deadlifts, 185/135 lb.
50-ft. bear crawl
9 deadlifts, 185/135 lb.
50-ft. bear crawlTime cap: 9 min.