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

Push Press 3x5 Strength

Work @ a light load. Emphasis on the dip & drive. Approx 40-50% of 1 RM.
Skills (HSPU Strict/Kipping) 2. Workout

-Headstand progressions:
1) Tripod and knees on elbows
2) Hip extension, straight back, knees off elbows
3) Leg extensions
4) Headstand - pike position -headstand

-3 x 5 at Technical progression

-Kick-up to handstand

-3 x 5 Kick up 2 HS + Eccentric phase (4 sec)
"Solid Core" Progression 2. Workout

YGIG / 4 Rounds
Weighted plank 30s AHAFA
12 Russian Twist (KB)
Snatch Complex Workout

1 pwr snatch + 1 snatch balance + 3 OHS

AHAFA
"Christine goes Burpees" Workout

3 RFT
20 Burpees
12 DL @ BW
21 Box Jump (60/50cm)

Time Cap 11min!
Partner Glute Ham Workout

4 x 10
Basic Conditioning II Workout

EMOM 40

40sec WORK / 20sec REST

1) Deadlift
2) Burpee
3) Push Jerk
4) V-Up
5) Hang Power Clean
CrossFit Games Open 12.3 Workout

RX
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24"/20"
12 Push press, 50/35kg
9 Toes-to-bar

SCALED
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24"/20"
12 Push press, 35/25kg
9 Leg Raises/Knee Raises
Deadlift Strength

3x2 above 90%
Snatch Workout

Build up to 2 RTM in 20min

Need a training program?

Push Press 3x5 Strength

Skills (HSPU Strict/Kipping) 2. Workout

"Solid Core" Progression 2. Workout

Snatch Complex Workout

"Christine goes Burpees" Workout

Partner Glute Ham Workout

Basic Conditioning II Workout

CrossFit Games Open 12.3 Workout

Deadlift Strength

Snatch Workout