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

Basement PK Workout

40min
Rounds of:

600m Row
5 Tall Clean
7 Push jerk
9 KB Swings (Russian)

@easy pace- keep your HR low
Hang clean Strength

Hang clean
5x2 75%
Skill: Kipping Workout
Progressions
1. Hollow body
1. Hollow body rock
1. Bar kipping
Use the 60 seconds table:

3 x 10 s
5 x 10 s
3 x 25 s
4 x 25 s
4 x 35 s
5 x 35 s
4 x 45 s
4 x 60 s
5 x 60 s
20 Mins to find Snatch 1RM Strength

20 Mins to Find snatch 1RM
Press Strength

Wendlers cycle 3-3-3+
CFS AMRAP Pull-up, push-up, squat Workout

3 leuka
6 punnerrus
9 kyykky
12min AMRAP
Bench Press 8RM Strength

Bench Press 8RM
CrossFit Games Open 16.5 Workout

Workout 16.5 Variations

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)
21-18-15-12-9-6-3 reps for time of:
Thrusters
Bar Facing Burpees

Men use 95 lb.
Women use 65 lb.

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)
21-18-15-12-9-6-3 reps for time of:
Thrusters
Bar Facing Burpees

Men use 65 lb.
Women use 45 lb.
Front squat 5x7 @60% Strength

laske prosentit tämänhetkisestä etukyykkymaksimistasi
Hang Power Snatch heavy single Strength

Hang Power Snatch heavy single

Need a training program?

Basement PK Workout

Hang clean Strength

Skill: Kipping Workout

20 Mins to find Snatch 1RM Strength

Press Strength

CFS AMRAP Pull-up, push-up, squat Workout

Bench Press 8RM Strength

CrossFit Games Open 16.5 Workout

Front squat 5x7 @60% Strength

Hang Power Snatch heavy single Strength