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

"TakoMurph" Workout

CrossFit Takomo's yearly b-day wod.

~2k run (2x kortteli= 1820m)
100 pull-ups
200 push-ups
300 airsquats
~2k run (2x kortteli)
1RM hang squat snatch Strength

Find your 1RM of the day
Deadlift 10RM Strength

Find your 10 x deadlift max weight
EW Hang power snatch Strength

Technically good hang power snatch 5x 3
Rest 60-90s between sets
Strict Pull-Up Progression 3. Workout

5 rounds

5 / 4 reps if the previous week was clean, otherwise continue with 4/3!

Normal Pull-Up
Close Chin-Up
Wide Pull-Up

10s rest between movements
90s rest between rounds

Focus on strict clean movements!
Score is total clean reps, max 75/60 reps
Snatch 1 RTM Workout

Find your 1 RTM = 1 rep technical max
This will work as your reference for the upcoming progressions
Post your score and weaknesses to compare to the later re-test
Back squat 4x6 Strength

In 20 minutes:

Back squat 4 x 6
- same weight in all sets
- rest 3-4 min between sets
Pendlay row Workout

3x12 AHAFA
Snatch Technique Workout

1) High Pull
2) Muscle Snatch
3) Pwr Snatch
4) Squat Snatch
Danny Workout
20 min AMRAP:
- 30 boxjumps, 24/20 inch or 60/50 cm
- 20 push presses, 115/75-85 lbs or 50/35 kg
- 30 pull-ups

Need a training program?

"TakoMurph" Workout

1RM hang squat snatch Strength

Deadlift 10RM Strength

EW Hang power snatch Strength

Strict Pull-Up Progression 3. Workout

Snatch 1 RTM Workout

Back squat 4x6 Strength

Pendlay row Workout

Snatch Technique Workout

Danny Workout