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-
Strength Strength
Front Squat: 5-4-3-2-1+. Rest 2:00
- Build to a 1RM (1+ = 3-4 singles above 90%)
- Option: 5 x 5, adding weight if form permits -
WOD Workout
AMRAP 14 min
11 T2b
7 Shoulder to Overhead @60/40kg
11 Front Squat @60/40kg
GOAL: 4+ rounds -
WOD Workout
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Strength Strength
Tempo Back Squat (20mins )
5x3 reps
- 3 sec tempo on the way down
- add weight each set
- go heavy but no failure -
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RestDay! Workout
7:30 Mobility + Core Workout
8:30 Basic Endurance CrossFit
9:30 Clean & Jerk, Technique12:00 Shoulder Accessory
15:00 Mobility + Core Workout
16:00 Basic Endurance CrossFit
17:00 Clean & Jerk, Technique
18:00 Handstand Walk Technique
19:00 Basic Endurance CrossFit -
Emom Workout
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Back squat waves Strength
Back squat (7/8) - E3MOM x6:
reps: 3-2-1-3-2-1
percentages: RIR0-1
-- 3 reps: 89-92%
-- 2 reps: 92-96%
-- 1 rep: 95-100%.Viimeiset kyykyt ja samalla ykkösmaksimit testataan ke 18.12., jos tiedät ettet pääse silloin, voit etsiä tänään jo päivän raskasta ykköstä.
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Double Mini Workout
AMRAP 3
6 Hang Power Cleans 60/40kg
6 Front Rack Lunges
24 Lateral Jump Over barRest 2min
AMRAP 1
10 Thrusters 60/40kg
+ Max Reps Burpee over barRest 3min and repeat
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