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-
9min EMOM: Power Snatch Strength
9min EMOM: Power Snatch
1-3min: 3 power snatch. Drop and Go
3-6min: 2 power snatch. Drop and Go
6-9min: 1 power snatchNo fails. Add loading after 3min and 6min.
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Open 21.2 Workout
Open Workout 21.2 is 17.1:
For time:10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs♀ 15kg/ 35-lb. dumbbell, 20-in. box
♂ 22,5kg/ 50-lb. dumbbell, 24-in. boxTime cap: 20 min.
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Workout 18.3 Workout
2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups14min Time gap
Men perform 115-lb. OHS, 50-lb. DB snatches
Women perform 80-lb. OHS, 35-lb. DB snatcheshttps://games.crossfit.com/workouts/open/2018/18.3?division=1&workout_type=rx
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"Donuts and Deadlifts" Workout
A:
Deadlift Speed LadderMen
10 Deadlifts @80kg
8 Deadlifts @90kg
6 Deadlifts @100kg
4 Deadlifts @110kg
2 Deadlifts @120kgWomen
10 Deadlifts @ 50kg
8 Deadlifts @60kg
6 Deadlifts @70kg
4 Deadlifts @80kg
2 Deadlifts @90kgAFAP
If not able to lift one of the bars, you need to run back to previous bar and lift the prescribed reps for that bar. So if you get to the 2 reps on the last bar, but it's not moving, you must go back and do 4 reps on barbell 4. If you get to barbell 4 and it's not moving, you must do 8 and 6 reps on barbell 2 and 3 again. Time stops when last rep is lifted.
B:
In teams of 2:
21-15-9 reps
Partner Wall Balls
Partner Med Ball sit upsFor time
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12 min alkavalla minuutilla Workout
12min alkavalla minuutilla
- max katkeamaton sarja etunojapunnerrus
- max katkeamaton sarja istumaannousu
- 15-20 vipunosto etukumarassa
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ARM blast Workout
3 Rounds of 21's
Empty bar 20/15/10
7 reps at the bottom, 7 top and 7 full.
Close grip
reverse grip
standard grip.Get this done fast! 45 sec rest after each round.
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20 min 3 liikettä Workout
20min
5 yleisliike
20 venäläinen kahvakuulaheilautus
17/25 cal soutu/pyörä -
WMA Extra Workout
3 x Max
Pull-up
1min lepo välissä3x 1 min ON / 1min OFF
Max reps 1min DB floor
bench. Vuorotellen, toinen
käsi ylhäällä, kun toinen käy
rinnassa. -
