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-
-
grinder + Clean, T2B, dips, double under - Home Workout
Baseline: Pre-SOP and box breathing,then ROM Drills.
20 minutes of grinder PT: 30 Push-ups, 30 Air squats, 30 sit-ups, 10 Burpees, 10 Windmills, 30 Push-ups, 30 Mountain climbers, 30 Flutter kicks, 10 Burpees, 10 Cherry pickers (4-count), 30 Push-ups, 30 Back Extensions (arm haulers) 10 Burpees, 10 Chain breakers, 30 Push-ups
, 30 Lunges, 30 Hello dollies, 10 Burpees, 10 Trunk twists, 3 sets of max pull-ups (2-3 minutes in between sets)
8, 6, 7 pull upsComplete as many reps as possible in 12 minutes following the rep scheme below:
Sandbag Clean 3 reps
3 Toes-to-bar
3 ring dips
3 double under
Sandbag Clean 6 reps
6 Toes-to-bar
6 ring dips
6 double under
Sandbag Clean 9 reps
9 Toes-to-bar
9 ring dips
9 double under
Sandbag Clean 12 reps
12 Toes-to-bar
12 ring dips
12 double under
Sandbag Clean 15 reps
15 Toes-to-bar
15 ring dips
15 double under
Sandbag Clean 18 reps
18 Toes-to-bar
18 ring dips
18 double under -
-
CrossFit Open 13.4 Workout
AMRAP in 7 Minutes:
3 Clean & Jerks
3 Toes to Bar
6 Clean & Jerks
6 Toes to Bar
9 Clean & Jerks
9 Toes to Bar
12 Clean & Jerks
12 Toes to Bar
15 Clean & Jerks
15 Toes to Bar… -
CrossFit Games Open 13.4 Workout
7 minute AMRAP of:
3 Clean and jerk
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc. -
13.4 Workout
Complete as many reps as possible in 7 minutes following the rep scheme below:
135/95 pound Clean and jerk, 3 reps
3 Toes-to-bar
135/95 pound Clean and jerk, 6 reps
6 Toes-to-bar
135/95 pound Clean and jerk, 9 reps
9 Toes-to-bar
135/95 pound Clean and jerk, 12 reps
12 Toes-to-bar
135/95 pound Clean and jerk, 15 reps
15 Toes-to-bar
135/95 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc. -
2013 Crossfit Open 13.4 Workout
7 minute AMRAP of:
3 Clean and jerk 95lb <--mod 70
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etcI thought there was 80# on the bar, but apparently I can not count & only had 70# (new bar's are throwing off the calc's in my head). Almost got through 12C&J...want to try this again w/80#. Kudos to the awesome chick's pulling 95#...wow!
-
2013 Crossfit Games Open 13.4 Workout
Workout 13.4
7 minute AMRAP of:
- 3 Clean and jerk
- 3 Toes-to-bar
- 6 Clean and jerk
- 6 Toes-to-bar
- 9 Clean and jerk
- 9 Toes-to-bar
- 12 Clean and jerk
- 12 Toes-to-bar
- 15 Clean and jerk
- 15 Toes-to-bar
- 18 Clean and jerk
- 18 Toes-to-bar...This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
-
04.19.2013 Workout
-
grinder + Clean, T2B, dips, double under - Home Workout
Baseline: Pre-SOP and box breathing,then ROM Drills.
20 minutes of grinder PT: 30 Push-ups, 30 Air squats, 30 sit-ups, 10 Burpees, 10 Windmills, 30 Push-ups, 30 Mountain climbers, 30 Flutter kicks, 10 Burpees, 10 Cherry pickers (4-count), 30 Push-ups, 30 Back Extensions (arm haulers) 10 Burpees, 10 Chain breakers, 30 Push-ups
, 30 Lunges, 30 Hello dollies, 10 Burpees, 10 Trunk twists, 3 sets of max pull-ups (2-3 minutes in between sets)
8, 6, 7 pull upsComplete as many reps as possible in 12 minutes following the rep scheme below:
Sandbag Clean 3 reps
3 Toes-to-bar
3 ring dips
3 double under
Sandbag Clean 6 reps
6 Toes-to-bar
6 ring dips
6 double under
Sandbag Clean 9 reps
9 Toes-to-bar
9 ring dips
9 double under
Sandbag Clean 12 reps
12 Toes-to-bar
12 ring dips
12 double under
Sandbag Clean 15 reps
15 Toes-to-bar
15 ring dips
15 double under
Sandbag Clean 18 reps
18 Toes-to-bar
18 ring dips
18 double under