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

(HATCH) Front squat, week 6 / day 2: 1x5@60%, 1x5@65%, 2x1x5@70% Strength
- 1x5@60%
- 1x5@65%
- 1x5@70%
- 1x5@70%
C&J complex Strength

4 kertaa, 65-75% C&J maksimista:

1 clean pull + 2 cleans + 1 jerk

rest 2-3 min.
Open 22.2 Workout

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of

Deadlifts
Bar-facing burpees

♀ 155 lb ♂ 225 lb

Time cap 10 minutes

Visit the CrossFit Games website for all versions of the workout.
EMOM 12 Workout

1) 8 Kipping / Butterfly Pull-Up
2) 10 Alt. Pistol
3) 10 Burpee
High hang snatch doubles Strength

High hang snatch doubles
Push press 3 x 5 Strength

In 15min

push press 3 x 5
Pistol squats Strength

3x5/5 alternating legs
Split Jerk Strength

6 x every 3 min
5 reps @ 65-70% of 3 RM

Goal & Intensity
-Build overhead strength and stability.
-Improve footwork and consistency in the split jerk.
-Moderate weight with multiple reps per set.
-Each lift should feel controlled and repeatable.
RPE 6–7.
-You should finish each set with good control.

Coach’s Tip

Stay balanced in the dip and drive straight up.
Stabilize in the split before recovering.
Back squat Strength

4x3 back squat 80-85%
Return of the Triangle Workout

40 Min EMOM
1. 15/12 Cal Row
2. 15 Wall Balls
3. 15/12 Cal bike
4. Rest

Week 1 of this! Work should be done 30-40 secs. Please reset machines and don't keep the next group waiting! Scale if needed as we will increase volume weekly.

Post total reps

Need a training program?

(HATCH) Front squat, week 6 / day 2: 1x5@60%, 1x5@65%, 2x1x5@70% Strength

C&J complex Strength

Open 22.2 Workout

EMOM 12 Workout

High hang snatch doubles Strength

Push press 3 x 5 Strength

Pistol squats Strength

Split Jerk Strength

Back squat Strength

Return of the Triangle Workout