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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Rowing and burpees Workout
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10min of intervals Workout
For 10min switch between the movements with 30s work/30s rest ratio
- Overhead squat
- Bar over burpee
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OMATOIMINEN KYYKKYOHJELMA HATCH WEEK 7 DAY 2 Strength
Back squat:
- 1x4@70%
- 1x4@75%
- 1x4@80%
- 1x4@85%Front squat:
1x5@60%
1x5@65%
1x5@70%
1x5@70% -
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Crossfit Open 25.3 (Individual) Workout
For time:
5 wall walks
50-calorie row
5 wall walks
25 deadlifts
5 wall walks
25 cleans
5 wall walks
25 snatches
5 wall walks
50-calorie row
Time cap: 20 minutes
♀70-kg deadlift, 38-kg clean, 29-kg snatch
♂102-kg deadlift, 61-kg clean, 43-kg snatch
Masters 55+:
♀ Scaled wall walks | 56, 29, 20 kg
♂ Scaled wall walks | 83, 43, 29 kg
Scaled: (Ages 16-54)
♀ Scaled wall walks |38, 29, 20 kg
♂ Scaled wall walks |61, 43, 29 kg
CrossFit Open 25.3 - Tips
- Wall walks: Keep hands narrow, take long steps up the wall, and turn back quickly. Once hands reach the starting line, you can drop down.
- Rowing: Focus on technique and pace yourself. Aim to finish the row in four minutes or less.
- Deadlift: Drop your hips lower to engage the glutes properly.
- Clean: Think fast feet and maintain an upright position.
- Snatch: Focus on a big jump and a strong lockout.
- All barbell movements: Break them into fast sets of 5 reps.
- Mental approach: There are no rests in this workout—just full send. The one who can handle discomfort wins. Keep your head cool and go all in!
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