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

11.11.2018 Deload Cycle Workout

5 RDS, quality

5 zercher squat @ max 50% Backsquat
3 wallclimb
10+10 DB/KB row
5 fence jumps TNG/ 5 box jumps TNG

How did it go?
1. Deadlift Strength

Build to 7RM
Wednesday strength Strength

Shoulder press 3x5
Rest day! Workout

7-8 Deaflift + metcon 3.11.2018
8-9 Deadlift + metcon 3.11.2018
9-10 Basic Endurance Run

16-17 Core
17-18 Gymnastic
18-19 kippi tekniikka + kipping pull ups (heille joilla molemmat on vielä hakusessa)
19-20 Deadlift + metcon 3.11.2018
20-21 Mobility
7 Power Clean + 1 Jerk Strength

7x
E2MOM – 7 Touch and Go Power Cleans + 1 Jerk, work up to a heavy
Franny twist Workout

For time:
15-12-9-12-15reps of:
Thrusters 42,5/30kg
Pullups

*50 Double Unders after each round
Monday Accessory Work Workout
5 rounds, rest as needed
1. 8 floor seated barbell press
2. 8+8 KB row
3. 10 banded pull apart
Quality!
Rest day! Workout

8-9 Mobility
12-13 Core
16-17 Basic endurance run
17-18 Core
18-19 Basic endurance CrossFit
19-20 Mobility
CFPORVOO WOD 26.11.2018 Workout

21-15-9
floor presses 60kg/40kg
box jumps 60cm/50cm
Monday WOD Workout

CrossFit total

1RM Back squat

1RM Shoulder press

1 RM Deadlift

Post the total amount.

Need a training program?

11.11.2018 Deload Cycle Workout

1. Deadlift Strength

Wednesday strength Strength

Rest day! Workout

7 Power Clean + 1 Jerk Strength

Franny twist Workout

Monday Accessory Work Workout

Rest day! Workout

CFPORVOO WOD 26.11.2018 Workout

Monday WOD Workout