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

Deadlift Strength

5x8 Deadlift ahap
Back Squat Workout

3 Rounds:
In a 30 sec window max reps @70%
Rest 1:30min
Back Squat 3. Strength

12 x ~60% of 1RTM
10 x ~62,5%
8 x ~65%
9/11 Workout

For Time:

Box Jump x 11 (60/50 cm)
Thruster x 11 @ 55/37,5 kg
Burpee C2B x 11
Squat Clean x 11 @ 55/37,5 kg
HSPU x 11
KBS x 11 @ 32/24 kg
T2B x 11
Deadlift x 11
Push Jerk x 11

TC 12min
Front Squat Strength

7 x 7

AHAFA
"FRAN" Progression 1 Workout

15 - 12 - 9

KB Thruster 24/16kg
Strict Pull-Up

Time Cap 7min!
Shoulder Press and Pull (Strength Progression 6.) Workout

5 Rounds:

2 x Shoulder Press (stop) AHAFA ~95%

2min rest

2 x Weighted Pull-Up

2min rest
Day 01.3 Workout
For quality:

21-15-9
- KB Swings (add weight in every set)
- Goblet Squats with KB (add weight in every set)
Snatch 1rm Strength

Find your Snatch 1rm in 20min
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/

Need a training program?

Deadlift Strength

Back Squat Workout

Back Squat 3. Strength

9/11 Workout

Front Squat Strength

"FRAN" Progression 1 Workout

Shoulder Press and Pull (Strength Progression 6.) Workout

Day 01.3 Workout

Snatch 1rm Strength

Open workout 22.1 Workout