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-
CrossFit Games Open 15.3 Workout
Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54, Teen Boys 16-17, Teen Girls 16-17)Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-undersMen use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet
Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)Complete as many rounds and reps as possible in 14 minutes of:
7 bar muscle-ups/jumping bar muscle-ups
50 wall-ball shots
200 single-undersMen use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet
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Engine Strength Strength
Clean and jerk complex
1 clean + 1 hang clean + split jerk20 Mins with Quality first! No fails
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3-position Hang Snatch Strength
3-position Hang Snatch (high hang-above the knee-below the knee). Snatch Can be either squat or power.
Every 90-120sec x12
Sets 1-3@ RPE 3
Sets 4-6@ RPE 3-4
Sets 7-9@ RPE 4
Sets 10-12@ RPE 4-5Add loading after 3 sets.
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5x3min, intervallit Workout
5x3min, 1min lepo
3 raaka rinnalleveto 70/47kg
6 etunojapunnerrus
9 varpaat tankoon -
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Pause Front Squat Strength
Every 3 minutes x 5
Pause Front squat 3 reps V1
-2 sec pause pohjassa
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