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-
WOD Workout
Every 3 mins for 15 mins do:
15/12 Row/Ski/Bike or Echo Bike Calories
15 Hand Release Push-ups
15 Toes-to-bars
Remaining time is rest.
Scale reps as needed to make sure you have rest at least 30".Extra:
Banded Glute Bridge: 3 x 12-15. Rest 60s. -
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040322 Perjantai Workout
1min of power snatches 35/25
2min REST
1min of power snatches 42,5/30
2min REST
1min of power snatches 50/35
2min REST
1min of overhead squat 35/25
2min REST
1min of overhead squat 42,5/30
2min REST
1min of overhead squat 50/35 -
180422 Maanantai Workout
Every 5min for 5 rounds
21/17 cal row
15 box jump 60/50
9 shoulder to overhead 60/42,5 -
130522 Perjantai Strength
A) Split jerk
3x3
3x2
3x1
Start 60%1RM and work up in weightB) Accessory
3 rounds for quality
10-12 seated external DB rotation
10-12/side banded internal rotation -
220722 Perjantai B Strength
On the minute for 12mín
1. 5 hang power clean
2. 2+2 hang power clean + hang squat clean
3. 3 hang squat clean
4. RestStart with 40% 1RM and you can add weight if the round feels good
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050822 Perjantai Strength
A) Power clean + split jerk
3x1+3
3x1+2
4x1+1Start with 60% split jerk and work up
B) Accessory
On the minute for 9min
1. 40s Plate oh carry
2. 40s banded face pull
3. Rest -
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040323 Lauantai Workout
CrossFit Open 23.3
Starting with a 6-minute time cap, complete as many reps as possible of:
5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
9 snatches (weight 3)*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
6 snatches (weight 4)♀ 65 lb, 95 lb, 125 lb, 155 lb / 29kg, 43kg, 56kg, 70kg
♂ 95 lb, 135 lb, 185 lb, 225 lb / 43kg, 61kg, 83kg, 102kgScaled version
♀ Scaled wall walks, single-unders, hand-release push-ups,
snatch- 45, 65, 75, 85 lb / 20, 29, 34, 38 kg
♂ Scaled wall walks, single-unders, hand-release push-ups,
snatch- 65, 95, 115, 135 lb / 29, 43, 52, 61 kg