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-
Warm up Workout
Amrap 9:
45s erg @ increase pace every round
8+8 KB half kneeling windmill
8 scapular push up
8 pronated grip ring row
5 KB goblet kang squat -
RestDay! Workout
7:00 Mobility + Core Workout
8:00 Basic Endurance CrossFit16:00 Mobility + Core Workout
17:00 Basic Endurance CrossFit
18:00 Jerk, Technique...Next Deload...
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WOD Workout
5 rounds for time of:
9 Bar Facing Burpees ( if not enough space, go lateral)
7 Power Cleans @50/35kg
5 ThrustersTimecap: 13 mins
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WOD Workout
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CF games open 12.3 Workout
Level 1.
AMRAP18
15 Box Jumps @60/50cm
12 Push Presses @50/35kg
9 T2bLevel 2.
AMRAP18
15 Box Jumps @60/50cm
12 Push Presses @35/25kg
9 Knee raisesRpe 4
Treeni testaa kestävyyttä, hapenottokykyä sekä taloudellisuutta. Treenin idea on liikkua tasaista vauhtia mahdollisimman pitkään. Push press paino sekä t2b pitää olla sellainen, että pystyt tehdä sarjat 1-3 osassa lyhyillä tauoilla.
Skaalaukset: Box jump - korkeus - askellus Push press - paino Knee raises - sit up
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