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-
SkillWOD Kumpparihollowjumppa Workout
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Optional accessory Workout
Optional Accessory
CONDITIONING
For time:20 C2B
20 Double DB Snatch 22,5/15kg (from floor)
20 C2B
20 Double DB STOH
20 C2BRPE 3 to 4
Target: don’t tear your hands! Smart pacing. Pull-ups should be done under 60sec on each round, if not, tailor the workout to fit your fitness level.
Tailoring Options:
C2B→ Pull-Up and/or decrease the rep scheme
DB Work→ decrease the loading -
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Strength set Workout
3 sets of
• Bulgarian Split Squat x 6 reps per leg (back rack)
• Good Mornings x 10, Heavy, but good form -
RestDay! Workout
9:00 Basic Endurance CrossFit
10:00 "Jack"
11:00 Mobility16:00 "Jack"
17:00 Squat Snatch technique -
Sunnuntai 1.9. Workout
Accessory
3-4 rounds
Kb front rack lunge 12
Ghd back extension 8-12
Kb pull through plank 8-12 -
"Squeaky Clean" Workout
3 Rounds:
400 Meter Run
7 Power Cleans
7 Hang Squat Cleans
7 Squat CleansBarbell: 50/35kg
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Hang power cleans & Sit-ups Workout
15-12-9 reps for time of:
Hang power cleans (choose weight)
30-24-18
Sit-ups
TC: 6 min
=Vuorottele liikkeitä: Ensiksi 15 hang power cleania ja 30 sit-upsia, sitten 12 hpc ja 24 sit-ups jne....