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

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
Front Squat 3x5 Strength

STRENGTH

Front Squat 3x5, rest as needed

RPE 4 to 4+

Target: not all out
Swimming Workout

Swimming
CrossFit Total Strength

"CrossFit Total"

1RM Back Squat
1RM Shoulder Press
1RM Deadlift

Post the total amount

Saa somettaa @crossfitsvartbox / @crossfitsiilinjarvi ❤️
Back squat heavy single Strength

Back squat, Build up heavy single.
*increase the weight slowly, not too big jumps.
*quality always first
Snatch 2RM Strength

Find your 2RM Snatch
5 RM Shoulder press Strength

5 toiston maksimi teknisesti hyvä maksimi:

Shoulder press

3 yritystä.
SKILL DAY (Kipping / Butterfly Pull-Up) Workout

For 30 minutes

Kipping practice:
-Arch / hollow
-Kipping w/pause at the top (push away)
-Kipping with feet together

Butterfly practice:
-Movement pattern w/ feet on ground or box, arms only
-Bicycle kick
-Strict fall through
Deload Clean & Jerk Workout

Seeking for good technique @ 40%
5 x 5 Clean Pull
5 x 3-Position Clean (Hip, above knee, starting pos.)
5 x 3 Split Jerk
5 x Perfect Clean & Jerk
4x5 Shoulder Press Strength

4x5 Shoulder Press
Moderate weight

Need a training program?

PRE WORKOUT / SKILL / L-sit Workout

Front Squat 3x5 Strength

Swimming Workout

CrossFit Total Strength

Back squat heavy single Strength

Snatch 2RM Strength

5 RM Shoulder press Strength

SKILL DAY (Kipping / Butterfly Pull-Up) Workout

Deload Clean & Jerk Workout

4x5 Shoulder Press Strength