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-
Conditioning 19-12-2019 Workout
For time:
100 Goblet Squats @32/24kg
*Every minute on the minute complete: 30 Double Unders- 10:00 Time Cap
- Start with the Double Unders!
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RestDay! Workout
9:00 Basic Endurance CrossFit
10:00 Mobility
11:00 Over Head Squat, Technique16:00 Basic Endurance CrossFit
17:00 Basic Endurance CrossFit -
WOD 11.12 Workout
Metcon:
20 mins for quality
7-10 hang power snatch (you pick weight)
5-10 T2B
10-15 KBS 24/16
7-10 OHS (you pick weight) -
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7.12.2019 Workout
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For time: Workout
CONDITIONING
For time:
5 rounds:1+1 Single Arm Devils Press @22,5/15kg
20m Sandbag/D-Ball/Farmers CarryStraight into
10 D-Ball/Sandbag Ground to Shoulder
20m Single Arm OHWL (10m+10m)RPE 4, very heavy breathing but not all out.
Target: DP should be done without any rest (1+1)
Tailoring Options
DP→ Decrease loading
D-Ball/Sandbag Carry→ Farmers Carry or Yoke
D-Ball/Sandbag GTS→ Heavy Hang Power Clean
OHWL→ Front Rack Walking Lunge (with single DB) → Walking Lunge (unloaded) -
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Wendler Shoulder Press Strength
Post as 3-5reps x 2 sets, + max rep, based on what week you are doing.
Weights are calculated from 90% of your 1 RM (1TM)
Example: 1 RM = 120 kg -> 90 % is 108 kg.
Calculate percentages from 108 kg.Week 1 2 x 5 + max
Week 2 2 x 3 + max
Week 3 1 x 5 + 1 x 3 + max
Week 4 Deload--------Week 1------Week 2 ------ Week 3 ------Week 4
Set 1 - 65% x 5 --- 70% x 3 ---- 75% x 5 ----- 40% x 5
Set 2 - 75% x 5 --- 80% x 3 ---- 85% x 3 ----- 50% x 5
Set 3 - 85% x 5+ --90% x 3+ -- 95% x 1+ --- 60% x 5 -
Squat Progressio 2.0, front squat Strength
Front squat
1 x 4
1 x 3
1 x 2
Varaa 3 ekalla viikolla. Varaa 2 tokalla (24.11.) ja varaa 1 kolmannella viikolla (8.12) -
"Low Tide" Workout