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

Lauantai 9.11. Workout

For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots

♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.

Time cap: 20 minutes
1.Skill Conditioning Workout

On the 2:00 x 5 Sets:
50' Handstand Walk Practice
3 Hang Power Cleans
Aim is to build to a heavy triple over the five rounds.
WOD 15.11 Workout

Metcon:
42 wall ball 9/6
21 T2B
30 wall ball
15 T2B
18 wall ball
9 T2B

Time cap 8 min, if finished under timecap, continue with max reps of wall balls for remaining time. Score is time + extra wall balls completed.
Overhead Squat Workout

Find 1RM in Overhead Squat
TC: 15min
"Power Bar" Workout

AMRAP 12:
9 Hang Power Cleans 60/40kg
12 Push-ups
15 Deadlifts 60/40kg
Power Clean Complex Strength

Build to a Heavy Complex:
1 Hang Power Clean
1 Power Clean
21-15-9 x2 Workout

21-15-9

21-15-9 reps of:

Burpees
Box jump

TC: 6 min

Rest 2 min

21-15-9 reps of:

Power snatch
Thrusters

TC: 6 min

M: 35kg & 24”
N: 25 kg & 20”
1.Box Squat Strength

5 Sets of 3 Squats
* Set height to just below parallel.
* 1s full stop at bottom.
Rest as needed (1-2 minutes) between sets.
Optional accessory Workout

Optional Accessory
CONDITIONING

EMOM x10
1) Row 20/15cal
2) 10 Burpee Box Over (facing the box)

RPE 4

Tailor the rep scheme to fit your fitness level.
Crossfit Games Open 20.4 Workout

Crossfit Games Open

Workout 20.4

Need a training program?

Lauantai 9.11. Workout

1.Skill Conditioning Workout

WOD 15.11 Workout

Overhead Squat Workout

"Power Bar" Workout

Power Clean Complex Strength

21-15-9 x2 Workout

1.Box Squat Strength

Optional accessory Workout

Crossfit Games Open 20.4 Workout