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-
080324 Perjantai Strength
A) On the minute for 8min
1 hang squat snatch + 1 snatch @70-75%
Rest 2min, then
Every 30s for 8 rounds: 1 snatch @80-85%B) Accessory
3 rounds for quality
10-12 strict toes to bar / knee raises
12-15 DB pull-over -
AMRAPs Workout
AMRAP 6
14 DB Snatches 22,5/15kg
14 Wall BallsRest 90sec
1min Max Double Unders
Rest 90sec
AMRAP 6
7 Front Squats 60/40kg
7 C2B Pullups -
020324 Lauantai Workout
CrossFit Open 24.1
For time:
21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbellRX / scaled:
50-lb (22.5-kg) dumbbell / 35-lb (15-kg) dumbbell
35-lb (15-kg) dumbbell / 20-lb (10-kg) dumbbellTime cap: 15 minutes
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BBF 070324 Workout
6x
AMRAP 5 (rest 2:30min)A) 12/9 Cal Row
12 Wall BallsB) ”CINDY”
C) 5x7,5m Shuttle Runs
10 KB Swings 24/16kg
5x7,5m Shuttle Runs
5 Box JumpsD) 1-2-3-4-… Wall Walks
4-8-12-16-… Toes-to-barE) 12/9 Cal Bike
12 DB Snatches 22,5/15kgF) 5/5 Curtsy Squat
15/15 Russian Twists
15 Back Extensions -
Strength Workout
EVERY 1:30 x 5 SETS
1 Power Snatch + 2 Hang Snatch
Start Light-Moderate and build to Mod-Heavy.
Option for Squat or Power snatches on the 2 final reps
RPE 7 -
Clean & Jerk Strength
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Cluster Strength
Cluster complex:
Every 2min x 5
3 ClusterHuom!
Pidä painot suht kevyenä ja teknisenä. Toistot drop and go.
Focus terävässä lantion ojennuksessa. -
Skills conditioning Workout
Elite:
Every 3min x 5
2 Rope climb or 2-4 MU
5-10m HS walk
40 DURX:
Every 3min x 5
1 Rope climb or 6-10 Pull up
5-10 HSPU or 2-3 Wall walk
20-30 DUHuom!
Treeni tehdään laatua vastaan.
Max työaika per lähtö 1.40min.Skaalaukset:
Rope climb/pull up->ring row
DU->40-50 SU -
20min amrap: DU / etukyykky / bar-over-burpee / mave Workout
20min amrap:
1-2-3-4-5-6-........
- etukyykky (@50% -kehonpaino)
- bar-over-burpee
- maastaveto (@50% -kehonpaino)
Suorita jokaisen kierroksen alussa 10 tuplanaruhyppyä.(skaalaus 20 SU)
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