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-
-
5 rounds for time Workout
2 rope climbs
10 v-ups
20 box jumps
– Step down from the box.Scaled WOD
5 rounds for time:
3 pull-to-stands
10 sit ups
15 box step-ups
– Step down from the box. -
Maanantai 8.1.24. FN Workout
Warm Up
2 rounds
2 min cardio machine
20 glute bridge
20 step back/forward lunges
:40 Plank Hold
then some squat mobility and start warm up setsStrenght
Back Squat 4x8 reps@55-60-65-70% of 1rm
Front Squat 3x6-8 reps@50-70% of 1rm
rest 2-3 min bwn setsAccessory Work
3 sets : Bulgarian Split Squat x8+8 reps, build in weights
3 sets : Weighted Russian Twists x 20-30 reps + Tuck ups x 10-15 reps
rest 1-2 min bwn sets -
040124 Torstai Workout
DELOAD WEEK
A) Handstand push-up technique
B) On the minute for 12min
1. 4-6 strict handstand push-up
2. 4-6 strict pull-up
3. RestRest 2min
On the minute for 9min
1. 8-12 handstand push-up
2. 8-12 kipping / jumping pull-up
3. Rest -
Backwards Weighted Lunges @ 3010, 4 x 6 reps/leg, rest 60'' Strength
Have the barbell in the front rack position, take a step back and bring the knee to touch the ground.
4 x 6 reps / leg, rest 60 secs between sets.
3 sec down, 1 sec up. No pauses at bottom or top positions. -
Back squat @ 3010, 6 x 3 reps, @ 70% Strength
Back squat 6 x 3 reps @ 70% of your 1RM.
Tempo: 3 sec down, 1 up.
-
Back squat @ 3010, 5 x 5-7 reps, 120'' rest Strength
Back squats at tempo 3010.
5 x 5-7 reps, 120 sec rest between sets.
Aim for 7 reps.Tempo: 3 sec down, 1 sec up.
-
Push Press 2R Strength
Push Press, heavy 2R
Start with a small squat ("dip and drive"), use the power from your legs to push the bar up. Catch with straight arms and legs.
NO dipping under the bar!
Post four heaviest succesfull attempts.
-
CrossFit Games Open 17.2. Workout
CrossFit Games Open Workout 17.2.
12 min AMRAP
RX (Ages 16-54)
Rounds 1-2:
50 ft weighted walking lunges 2x 22,5 / 15 kg
16 Toes-to-bar
8 DB power cleans 2x 22,5 / 15 kgRounds 3-4:
50 ft weighted walking lunges 2x 22,5 / 15 kg
16 Bar muscle-ups
8 DB power cleans 2x 22,5 / 15 kgRounds 5-6: ttb
Rounds 7-8: bmu
..Scaled (Ages 16-54)
Rounds 1-2:
50 ft weighted walking lunges 2x 15/10kg
16 Hanging knee-raise
8 DB power cleans 2x 15/10 kgRounds 3-4:
50 ft weighted walking lunges 2x 15/10 kg
16 Chin-over-bar pull-ups
8 DB power cleans 2x 15/10 kgRounds 5-6: hkr
Rounds 7-8: pu
Note the tiebreak time after each completed round.
Alternate ttb and bmu every two rounds. -