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

Back Squat 5x5 Strength

Back Squat 5x5

RPE 4 (1-2 reps in the tank)
CrossFit Games Open 19.4 Workout

WORKOUT 19.4
For total time:

3 rounds of:
10 snatches
12 bar-facing burpees

Then, rest 3 minutes before continuing with:
3 rounds of:

10 bar muscle-ups
12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest
period

VARIATIONS:

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

[](

)
Takakyykky 4,4,4 Strength

Takakyykky 4,4,4
nousevilla painoilla

tauot 2 min.
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 burpees

WORKOUT 18.2a
1-rep-max clean

Note: 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. dumbbells

Scaled: (Ages 16-54)
Men use 35-lb. dumbbells,
stepping burpees allowed
Women use 20-lb. dumbbells,
stepping burpees allowed

Teenagers 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 allowed

Masters 55+:
Men use 35-lb. dumbbells
Women use 20-lb. dumbbells

Scaled 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
Shoulder press 3x10 Strength

Shoulder press 3x10
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
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 minutes

VARIATIONS
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
Takakyykky 8,8,8 Strength

Takakyykky 8,8,8

nousevilla painoilla.
2 min tauot.