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

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
5 RM Shoulder press Strength

5 toiston maksimi teknisesti hyvä maksimi:

Shoulder press

3 yritystä.
CrossFit Total Strength

"CrossFit Total"

1RM Back Squat
1RM Shoulder Press
1RM Deadlift

Post the total amount

Saa somettaa @crossfitsvartbox / @crossfitsiilinjarvi ❤️
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
Front squat Strength

1 RM in front squat
Basic Conditioning Workout

90 minutes of basic conditioning

HR @ 70-75%
Back Squat 1 RTM Workout

Find your 1 RTM = 1 rep technical max
This will work as your reference for the upcoming progressions
Post your score and weaknesses to compare to the later re-test
Raaka rinnalleveto 2,2,2,2, Strength

raaka rinnalleveto 2,2,2,2 (nousevilla painoilla)
taout 2 min.
Back squat Strength

Wendlers cycle, 5-5-5+
Front Squat 3x5 Strength

STRENGTH

Front Squat 3x5, rest as needed

RPE 4 to 4+

Target: not all out

Need a training program?

SKILL DAY (Kipping / Butterfly Pull-Up) Workout

5 RM Shoulder press Strength

CrossFit Total Strength

Deload Clean & Jerk Workout

Front squat Strength

Basic Conditioning Workout

Back Squat 1 RTM Workout

Raaka rinnalleveto 2,2,2,2, Strength

Back squat Strength

Front Squat 3x5 Strength