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-
Pause Back Squat 2RM TM Strength
Find daily 2 rep Technical Max with 3 sec PAUSE
POOR technique includes:
-Not maintaining FULL pause for 3 sec
-Knees caving in
-Loosing core stability
-Not reaching full ROM
-Loosing full foot contact with the floor
-FAILING! -
Open 16.1 Workout
WORKOUT 16.1
RX
Complete as many rounds and reps as possible in 20 minutes of:- 25-ft. overhead walking lunge
- 8 burpees
- 25-ft. overhead walking lunge
- 8 chest-to-bar pull-ups
Men lunge 95 lb.
Women lunge 65 lb.Scaled:
Complete as many rounds and reps as possible in 20 minutes of:- 25-ft. front rack walking lunge
- 8 burpees
- 25-ft. front rack walking lunge
- 8 jumping chin-over-bar pull-ups
Men lunge 45 lb.
Women lunge 35 lb. -
-
Strict Pull-Up Progression 4. Workout
-
-
-
-
-
-
Open 14.3 Workout
MEN - includes Masters Men up to 54 years old
Complete as many reps as possible in 8 minutes of:
- 135-lb. deadlifts, 10 reps
- 15 box jumps, 24-inch
- 185-lb. deadlifts, 15 reps
- 15 box jumps, 24-inch
- 225-lb. deadlifts, 20 reps
- 15 box jumps, 24-inch
- 275-lb. deadlifts, 25 reps
- 15 box jumps, 24-inch
- 315-lb. deadlifts, 30 reps
- 15 box jumps, 24-inch
- 365-lb. deadlifts, 35 reps
- 15 box jumps, 24-inch
WOMEN - includes Masters Women up to 54 years old
Complete as many reps as possible in 8 minutes of:
- 95-lb. deadlifts, 10 reps
- 15 box jumps, 20-inch
- 135-lb. deadlifts, 15 reps
- 15 box jumps, 20-inch
- 155-lb. deadlifts, 20 reps
- 15 box jumps, 20-inch
- 185-lb. deadlifts, 25 reps
- 15 box jumps, 20-inch
- 205-lb. deadlifts, 30 reps
- 15 box jumps, 20-inch
- 225-lb. deadlifts, 35 reps
- 15 box jumps, 20-inch
MASTERS MEN - includes Masters Men 55+
Complete as many reps as possible in 8 minutes of:
- 95-lb. deadlifts, 10 reps
- 15 box jumps, 20-inch
- 135-lb. deadlifts, 15 reps
- 15 box jumps, 20-inch
- 185-lb. deadlifts, 20 reps
- 15 box jumps, 20-inch
- 225-lb. deadlifts, 25 reps
- 15 box jumps, 20-inch
- 275-lb. deadlifts, 30 reps
- 15 box jumps, 20-inch
- 315-lb. deadlifts, 35 reps
- 15 box jumps, 20-inch
MASTERS WOMEN - includes Masters Women 55+
Complete as many reps as possible in 8 minutes of:
- 65-lb. deadlifts, 10 reps
- 15 box jumps, 20-inch
- 95-lb. deadlifts, 15 reps
- 15 box jumps, 20-inch
- 115-lb. deadlifts, 20 reps
- 15 box jumps, 20-inch
- 135-lb. deadlifts, 25 reps
- 15 box jumps, 20-inch
- 155-lb. deadlifts, 30 reps
- 15 box jumps, 20-inch
- 185-lb. deadlifts, 35 reps
- 15 box jumps, 20-inch
More info here: http://games.crossfit.com/workouts/the-open/2014#tabs-3
Video links: