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-
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POST WORKOUT / CORE Workout
2 Rounds for quality
60 sec Hollow Hold
60 sec Arch Hold
60 sec Side Plank L
60 sec Side Plank R
60 sec (30 sec / side) side bend w/KB -
Vain soutamalla selviät Workout
6 kertaa / henkilö
250m row
Nosta vauhtia loppua kohti, viimeisen soudun tulisi olla nopein. Merkitse nopein aika.
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2RM weighted pull-up Workout
15 minuuttia aikaa löytää:
2 repetition maximum on weighted pull-up /
2 reps of hardest scaling option -
Shoulder Press (Strength Progression 4.) Strength
4 - 4 - 4 - 4
AHAFA (As Heavy As Form Allows)
(~80% of 1RTM)
3min rest between sets
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Power Snatch heavy single Strength
Power Snatch heavy single
-only quality reps are good, no bad reps. -
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Crossfit Games Open 17.1. Workout
Crossfit Games Open Workout 17.1.
For Time, 20 min CAP
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RX (Ages 16-54)
10 DB Snatch 22,5/15 kg (alternating)
15 Burpee-box-jump-overs 60/50 cm
20 DB Snatch
15 B-BJ-O
30 DB Snatch
15 B-BJ-O
40 DB Snatch
15 B-BJ-O
50 DB Snatch
15 B-BJ-O-
Scaled (Ages 16-54)
10 DB Snatch 15/10 kg (alternating)
15 Burpee-box-jump-overs 50/50 cm (step-up ok)
20 DB Snatch
15 B-BJ-O
30 DB Snatch
15 B-BJ-O
40 DB Snatch
15 B-BJ-O
50 DB Snatch
15 B-BJ-O
Note the tiebreak time after each completed round.
In the DB Snatch, you must alternate hands between every rep.
Burpees must be box-facing and require a two-footed takeoff.