Just what the doctor Rx'd Workouts
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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 Wod 20.4. Workout
WORKOUT 20.4
WORKOUT VARIATIONS
For time:
30 box jumps
15 clean and jerks, 65 | 95 lb.
30 box jumps
15 clean and jerks, 85 | 135 lb.
30 box jumps
10 clean and jerks, 115 | 185 lb.
30 single-leg squats
10 clean and jerks, 145 | 225 lb.
30 single-leg squats
5 clean and jerks, 175 | 275 lb.
30 single-leg squats
5 clean and jerks, 205 | 315 lb.
♀ 20-in. box
♂ 24-in. box
Time cap: 20 minutes
NOTES
TIEBREAK Rx’d (Ages 16-54)
♀20-in. box, single-leg squat, C&J 65-85-115-145-175-205
lb.
♂24-in. box, single-leg squat, C&J 95-135-185-225-
275-315 lb.
Scaled (Ages 16-54)
♀20-in. box, 14-lb. medicine-ball step-up, C&J 35-55-75-
95-115-135 lb.
♂ 24-in. box, 20-lb. medicine-ball step-up, C&J 65-95-
115-135-155-185 lb. -
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3 rds for quality Workout
3 sets for quality
Single leg DL with barbell 8/8 reps
Double DB bicep curls 10 reps -
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Accumulate with quality Workout
Accumulate:
6-8 rope climbs
16 D-ball ground to shoulder alternating sides
100/80 cal rowL2: Legless climb
-tää pitää jakaa vähintään kolmeen kierrokseen ja tehdään laadulla.
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Warm up Workout
3 rounds
1:00 single/double unders
5 weighted pass throughs (stick and add 1,25-2,5 kg plate to it)
5 inch worm
5 burpee pull ups
10-15 band pull aparts -
Slow is progress Workout
3 rounds for quality
3 + 3 turkish get ups
5 + 5 KB wind mill
7 + 7 single leg KB deadlifts
30 sec Goblet squat holdYou choose the weights.