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-
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Twisted 21-15-9 Workout
21-15-9 reps of
Power Snatches 50/35kg
Toes-to-bar*50 Double Unders after each round
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Back Squat Strength
Back Squats
6 reps @80%
4 reps @85%
3 reps @90%
6 reps @82,5%
4 reps @87,5%
3 reps @92,5%Last week of the cycle!
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Strength Support (Lower body) 6. Workout
3 Rounds
YGIG / Heavy Quality
12 Step Back Lunge (F. Rack)
10+10 One Leg Deadlift (Bar)
(add weight to previous week)
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CrossFit Games Open 20.4 Workout
RX
For time:
30 box jumps, 60/50 cm.
15 clean and jerks, 43/29 kg.
30 box jumps
15 clean and jerks, 61/38 kg.
30 box jumps
10 clean and jerks, 83/52 kg.
30 single-leg squats
10 clean and jerks, 102/65 kg.
30 single-leg squats
5 clean and jerks, 124/79 kg.
30 single-leg squats
5 clean and jerks, 142/9 3kg.Time cap: 20 minutes
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SCALED
For time:
30 box jumps, 60/50 cm.
15 clean and jerks, 29/15 kg.
30 box jumps
15 clean and jerks, 43/25 kg.
30 box jumps
10 clean and jerks, 52/34 kg.
30 medicine-ball step-ups, 9/6 kg.
10 clean and jerks, 61/43 kg.
30 medicine-ball step-ups
5 clean and jerks, 70/52 kg.
30 medicine-ball step-ups
5 clean and jerks, 83/61 kg.Time cap: 20 minutes