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

Kipping practice Workout
Kipping practice
- pull-up, c2b, butterfly
- t2b
- k2e
Build up to a heavy single snatch Strength

Heavy single snatch
Snatch 2RM Strength

Find your 2RM Snatch
Murph Workout

”Murph”

1609m juoksu
100 leuanveto
200 etunojapunnerrus
300 ilmakyykky
1609m, juoksu

Skaalaukset siten että selviät treenistä hyvin. Voit tehdä 3/4, 1/2, 1/3 tai 1/4 matkan!

suosittelemme painoliivin käyttöä
Swimming Workout

Swimming
Front Squat 3x5 Strength

STRENGTH

Front Squat 3x5, rest as needed

RPE 4 to 4+

Target: not all out
Vapun Benchmark Party 👨🏻 Macho Man Workout

EMOM until failure (max 15 min)

Every minute:
3 power cleans
3 front squats
3 push jerks

*use maximum 65% of 1 rm C&J.
1RM weighted pull up Strength

Find your 1RM in weighted pull up 1-1-1-1-1
PRE WORKOUT / SKILL / L-sit Workout
Progressions for 10 minutes:
- L-sit, knees bent on parallettes/boxes
- L-sit, legs straight slightly downwards on parallettes/boxes
- L-sit, legs straight slightly upwards on parallettes/boxes
- L-sit on ground
CrossFit Total Strength

"CrossFit Total"

1RM Back Squat
1RM Shoulder Press
1RM Deadlift

Post the total amount

Saa somettaa @crossfitsvartbox / @crossfitsiilinjarvi ❤️

Need a training program?

Kipping practice Workout

Build up to a heavy single snatch Strength

Snatch 2RM Strength

Murph Workout

Swimming Workout

Front Squat 3x5 Strength

Vapun Benchmark Party 👨🏻 Macho Man Workout

1RM weighted pull up Strength

PRE WORKOUT / SKILL / L-sit Workout

CrossFit Total Strength