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

Crossfit Games Open Workout

It's that time of the year again!
https://games.crossfit.com
CFPORVOO HS/HSPU week 4 Workout

1) Strict HSPU 3x2
2) Hand Stand 3x24s
Back squat progression Strength

Back squat proggis

25 reps @50%1RM
20 reps @60%1RM
15 reps @70% 1RM

Voimakestävyysjakso = toistomäärät pitkiä, kuormat suhteellisen kevyitä. Noin parin minuutin tauot sarjojen välissä. Keskiviikkoisin seuraavat kolme viikkoa tämä proggis.
AMRAP 12 Workout

AMRAP 12
9 Power Snatches 50/35kg
14 Overhead Squats
21 Pullups
Reverse Lunge Strength

A2 Reverse Lunge KB's/DB's 4x8+8
Rest 1min
Pendlay Row Strength

B1 Pendlay Row 3x12
No Rest
WOD 23.10 Strength

Max in complex:
1 clean
1 hang clean
2 push jerk
Torstai 31.10. Workout

Wod
9 min emom
Wall ball
Kb swing
Box jump
Game is on Workout

16 min AMRAP

Advanced:

40 DU
20 DB snatch (50/35lbs)
10 Strict HSPU

Intermediate:

30 DU
12 DB snatch (50/35lbs)
2-5 strict HSPU

Beginner:

40 DB over jump
12 DB snatch (35/20lbs)
6 modified HSPU (knees on the box)
WOD 29.10 Workout

Metcon:
15-12-9
burpee
C2B
rest 3 min
9-12-15
burpee
pull up

Need a training program?

Crossfit Games Open Workout

CFPORVOO HS/HSPU week 4 Workout

Back squat progression Strength

AMRAP 12 Workout

Reverse Lunge Strength

Pendlay Row Strength

WOD 23.10 Strength

Torstai 31.10. Workout

Game is on Workout

WOD 29.10 Workout