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-
27.11.2023 AMRAP´S Workout
AMRAP´S
AMRAP 1 Push-Ups
AMRAP 1 Air Squats
AMRAP 2 Hang Power Cleans 40/30kg
AMRAP 2 Front Squat 40/30kg
AMRAP 3 Burpees -
RestDay! Workout
8:00 Basic Endurance CrossFit
9:00 Bench Press + Metcon ( 20.11.2023 )16:00 Basic Endurance CrossFit
17:00 Snatch Technique
18:00 Handstand Walk Technique -
Clean & Jerk Strength
4-5 Sets: (15-20min)
2 Squat clean + 1 Split jerk
@75-80% Huom!
Painot päivän fiiliksen mukaan. Toistot pitää olla teknisiä. Hyvät tauot työsarjojen välissä.
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Strength Workout
EXTENDED WARM-UP
EVERY 3:00 x 3 SETS
5-7 Press Options*
3-5 Hang Power Snatches, build up each round
-Jog/Walk w/ Time Remaining-
*Pressing Options:
Push-Ups
Pike Push-Ups
(Deficit) Strict Handstand Push-Ups -
14.11.2023 Cindy meets barbell Workout
AMRAP 12
1 Round "Cindy"
1-2-3-4....Add after round 1 rep more.
Power Clean 60/42,5kg*Cindy: 5 Pull-Ups, 10 Push-Ups, 15 Air Squats
Score : Reps
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14.11.2023 Bench Press & Ring Row Strength
Bench Press
3 x 5 @ 92-95% 5 RM
3 x 2 @ 95-98% 5 RMAfter Each Set Perform 4 Ring Row. Tempo 141
Go Every 3:30
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OPEN 12.3 Workout
BENCHMARK
AMRAP 18:
15 box jumps (51/61 cm)
12 push presses (34/52 kg)
9 toes-to-bars
– Step down from the box.Scaled WOD
AMRAP 18:
15 box step-ups
12 push presses
9 lying toes-to-bars
– Step down from the box. -
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141123 Tiistai Workout
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"NASTY GIRLS" Workout
BENCHMARK
3 rounds for time:
50 air squats
7 ring muscle-ups
10 hang power cleans (42,5/60 kg)Scaled WOD
3 rounds for time:
30 air squats
15 ring rows
10 hang power cleans