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 Open 16.4 (Rx) Workout
13-min. AMRAP:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-upsM 102 kg. / 9-kg. ball
F 70 kg. / 6-kg. ballTiebreak
The scoring for this workout includes a tiebreak. At the end of the row, time should be marked. -
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VOIMA/TEKNIIKKA after WOD Workout
EMOM for 6min
Min 1 - Lean away pull ups x 3-4 reps @ 4111
Min 2 - Bottoms up KB carry x 20m each arm -
VOIMA/TEKNIIKKA Strength
Every 2min for 10min (5 sets)
Back Squat
Set 1 - 6 reps @ 65%
Set 2 - 4 reps @ 75%
Set 3 - 2 reps @ 80%
Set 4 - 2 reps @ 85%
Set 5 - 1 rep @ 90%
Followed by....
One set of:
Back squat x Max unbroken reps @ 85% -
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Death By Thruster Workout
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Performance Workout
A.
Every two minutes, for 16 minutes (8 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 2 reps @ 90%
*Set 8 – 1 rep @ 90%B.
Three rounds for time of:
Row 500 Meters
10 Hang Squat Cleans (155/105 lbs)
10 Alternating Front-Racked Reverse Lunges (155/105 lbs)