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-
Crossfit Games Open 11.1 Workout
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatchesThe Power snatch loads are as follows:
Men and Masters Men 45-49, 50-54: 75lbs/35kg
Women and Masters Women 45-54: 55lbs/25kg
Masters Men 55-59, 60+: 65lbs/30kg
Masters Women 55-59, 60+: 45lbs/20kg -
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3-17-11 WOD Deadlifts & Back Squats Followed by 21-15-9 Abmat & DU's Workout
Back Squat 3-3-3 - 125
DL 5-5-5 - 135Then, if time permits
For time
21-15-9
ABMAT
DU’s (x3 for singles) -
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Double Push Jump Run Workout
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2011 Crossfit Open Workout #1 Workout
WOD:
AMRAP
30 Double-unders
15 Power snatchesGot through 8 of the 15 Power snatches in round 4 - would have liked to have completed 4; maybe set a goal of 5 rounds to work up to.
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2-17-11 WOD Deadlifts & Back Squats Followed by 21-15-9 Abmat & DU's Workout
Back Squat 3-3-3
225-315-335 3rm PRDL 5-5-5
225-315-335 5rm PRThen, if time permits
For time
21-15-9
ABMAT
DU’s -
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3 Rounds - run, power clean, wall ball, kb Workout
3 Rounds
- 200 mt run
- 200 mt run (backwards)
- 15 power clean 95/65
- 20 wall ball 20/14
- 15 kb swings 55/35
*if you stop or perform a bad "ROM", 5 burpees as penalty
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March 17th, 2011 Workout
6 minutes Airdyne cycling
5x10 seated row, 19kg (last one with 26kg)
5x10 rack pull, 30kg
5 rounds of:
10x goblet squat, holding 16kg kettlebell
10x each arm; landmine
30s pushup position, followed by max. pushups (I got to 10)
30s rope battle
60s airdyne cycling at 60rpm