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

CF Open Workout 22.1 Workout

Complete as many rounds as possible in 15 minutes of:

3 wall walks
12 dumbbell snatches
15 box jump-overs

Rx:
50lbs, 61cm / 35lbs 51cm
Must jump with both feet

Scaled:
35lbs, 61cm / 20lbs / 51cm
May do box step overs

Full standards and other divisions from: https://games.crossfit.com/
Power clean & jerk Workout

Build up to a heavy power clean and power jerk
2+2

2 power cleans and then 2 power jerks
High Box Jump, 1RM Workout

Find you max height box jump in 10 minutes
Increasing GTOH with Cindy Workout

Warm up first with light weight for 5 minutes.
Then:

1 GTOH (40/60kg) + 1 round of "Cindy" (5 pull-up, 10 push-up, 15 squat),
2 GTOH + 1 round of Cindy,
3 GTOH + 1 round..
....
10 GTOH + 1 round of Cindy.
Time cap 20min.
Weighted C2B or Pull-up, 3x5 Strength

three sets of five
Snatch Technique Workout

Snatch Technique
Snatch 1RM Strength

Find your 1RM snatch. After a failed with, start again with lighter weight. Maximum 2 or 3 waves.
Shoulder Press 2-2-2-2 Strength

AHAP, but keep set weights as close as possible to each other, do NOT "work up" to a heavy 2RM!
Push Press 3 RM Strength

Find Push Press 3RM in 15min!

Then 3 x 3 @ 90%
Front squat 6x4 Strength

Front squat 6x4

Need a training program?

CF Open Workout 22.1 Workout

Power clean & jerk Workout

High Box Jump, 1RM Workout

Increasing GTOH with Cindy Workout

Weighted C2B or Pull-up, 3x5 Strength

Snatch Technique Workout

Snatch 1RM Strength

Shoulder Press 2-2-2-2 Strength

Push Press 3 RM Strength

Front squat 6x4 Strength