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 19.4 Workout
WORKOUT 19.4
For total time:3 rounds of:
10 snatches
12 bar-facing burpeesThen, rest 3 minutes before continuing with:
3 rounds of:10 bar muscle-ups
12 bar-facing burpeesTime cap: 12 minutes, including 3-minute rest
periodVARIATIONS:
Rx’d: (Ages 16-54)
Men snatch 95 lb.
Women snatch 65 lb.Scaled: (Ages 16-54)
Men snatch 65 lb., perform chin-over-bar pull-ups, may
step over bar on the burpees
Women snatch 45 lb., perform chin-over-bar pull-ups,
may step over bar on the burpees[](
)
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CrossFit Open 17.5 Workout
WORKOUT 17.5 Rx’d (Ages 16-54)
10 rounds for time of:
9 thrusters 35 double-unders
M 95 lb. F 65 lb.Scaled: (Ages 16-54)
Men use 65 lb. and perform single-unders Women use 45 lb. and perform single-unders -
Deadlift Weightlifting 101 (Week 2) Strength
1 x 20 + 3 x 10
Add 5kg to previous week
Rest 3min between sets
Start with your stronger grip and change every set!
No belt, no straps! -
open workout 18.2 Workout
WORKOUT 18.2
1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats
Bar-facing burpeesWORKOUT 18.2a
1-rep-max cleanNote: If 18.2 is not completed in under 12 minutes, athletes will
not lift and will not have a score for 18.2a. If 18.2 is performed
scaled, 18.2a will also be scored as scaled and will rank below
anyone who did not scale 18.2.VARIATIONS
Rx’d: (Ages 16-54)
Men use 50-lb. dumbbells
Women use 35-lb. dumbbellsScaled: (Ages 16-54)
Men use 35-lb. dumbbells,
stepping burpees allowed
Women use 20-lb. dumbbells,
stepping burpees allowedTeenagers 14-15:
Boys use 35-lb. dumbbells
Girls use 20-lb. dumbbells
Scaled Teenagers 14-15:
Boys use 20-lb. dumbbells,
stepping burpees allowed
Girls use 10-lb. dumbbells,
stepping burpees allowedMasters 55+:
Men use 35-lb. dumbbells
Women use 20-lb. dumbbellsScaled Masters 55+:
Men use 20-lb. dumbbells, jump over empty barbell,
stepping burpees allowed
Women use 10-lb. dumbbells, jump over empty barbell,
stepping burpees allowed -
Wittman Workout
Seven rounds of:
- 15 kettlebell swings, 1.5 pood/1 pood or 24 kg/16 kg
- 15 power cleans, 95 lbs/65 lbs or 42.5 kg/30 kg
- 15 box jumps, 24 inch/ 20 inch or 60 cm/50 cm
Resources
U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.Spealler and Everett
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Open workout 18.4 Workout
WORKOUT 18.4
21 deadlifts (weight 1)
21 handstand push-ups
15 deadlifts (weight 1)
15 handstand push-ups
9 deadlifts (weight 1)
9 handstand push-ups
21 deadlifts (weight 2)
50-ft. handstand walk
15 deadlifts (weight 2)
50-ft. handstand walk
9 deadlifts (weight 2)
50-ft. handstand walk
Time cap: 9 minutesVARIATIONS
Rx’d: (Ages 16-54)
Men deadlift 225 lb. then 315 lb.
Women deadlift 155 lb. then 205 lb.Scaled: (Ages 16-54)
Men deadlift 135 lb. and perform hand-release push-ups,
then deadlift 185 lb. and bear crawl
Women deadlift 95 lb. and perform hand-release push-ups,
then deadlift 135 lb. and bear craw -
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Optional Trunk Work Workout
Record details of what you did, how it went and any reminders for next time.
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