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-
Snatch Balance complex Workout
Snatch balance complex: (10-15min)
2 Snatch balance + 2 OHSHuom!
Tekniset painot. Sarjat voi tehdä nousevalla painolla. -
WOD Workout
RX
EVERY 3:00 x 5 SETS
50 Double Unders
20 KB Swings (24/16kg)
Max Muscle-Ups in Time Remaining*
-Rest 1:30 b/t Sets-
*Option for Bar or Ring.
(Score is Lowest Muscle-Up Reps)
RPE 8SCALED
EVERY 3:00 x 5 SETS
100 Single Unders
20 KB Swings (16/12kg)
Max Pull-Ups in Time Remaining*
-Rest 1:30 b/t Sets-
*Option for Jumping.
(Score is Lowest Pull-Up Reps) -
Strength Strength
5x5 Bench Press
ALL 5 sets of Bench Press are meant to be performed at the same moderate+ weigh
RPE 6
90" rest btw sets -
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The Hunt for 1500 Workout
In Teams of 2-3 pers
1500reps for time:
150 Burpees
150 KB Swings
150 Air Squats
150 Situps
150 Pushups
150 Wall Balls
150 Calories
150 Double Unders
150 Box Jump Overs
150 Push Press 20/15kgDivide the reps anyhow in your team and you can also do the movements in any order you want, but finnish ine 150 before you move on!
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Ghost Workout
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WOD Workout
For time;
50 Power Snatch @ 50/35kg
60 Burpee Box Jump Over @ 60cm/50cm
TimeCap 14:00OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
1:00/1:00 Quad Roll
1:00/1:00 Pec Roll
10 Alt. 90-90 Hip Rotations
-Rest as Needed b/t Sets -
RestDay! Workout
8:00 Clean & Jerk Technique
9:00 Basic Endurance CrossFit16:00 Core
17:00 Mobility
18:00 Clean & Jerk Technique
19:00 Basic Endurance CrossFit