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 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
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Snatch Technique Workout
Drills:
1) Start-Hang-High Hang
2) High Pull
3) OHS
4) Snatch Balance
5) Squat Snatch -
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Accessory Workout
Every 1:30 x 4
1) 3 x Segmented pull @ 80%
(5cm - knee - mid thigh - high pull)2) 3 x Split Jerk @ 70%
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Power snatches and DUs Workout
7 min AMRAP
- 2 Power snatch (40/30 kg)
- 30 DU
- 4 Power snatch
- 30 DU
- 6 Power snatch
- 30 DU
- ...
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Quick chipper Workout
For time:
- 25 handstand push-ups
- 35 pull-ups
- 45 kettlebell swings (24/16kg)
- 55 abmat sit-ups
- 60 burpees
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EMOTM: 5 power clean and push jerks Strength
On the minute for 10 minutes: 5 power clean & push jerk (touch and go, otherwise only 3 reps)