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

Shoulder Press Strength

Max Effort Shoulder Press
(5-5-3-2-1)-1-1-1-1-1
2min Recovery
KB / DB Overhead Hold Workout

3 x max sec hold

2 x 32/24kg KB / DB

Score is accumulated time!
Weighted Pull-Up Strength

Find 5RM
Then
3 x 3 @ 5RM
CrossFit Games Open WOD 12.4 / 13.3 Workout
12 min AMRAP of:
- 150 wall balls (20 pound ball to 10′ target / 14 pound ball to 9′ target)
- 90 double unders
- 30 muscle-ups
CrossFit Games Open 12.3 Workout
18min AMRAP
- 15 Box jump 60cm/50cm
- 12 Push press 50kg/35kg
- 9 Toes to bar
Conditioning Workout

EMOM 12 / 3 Rounds

1) 30 DU + 15 Push Up
2) 30 DU + 12 Push Up
3) 30 DU + 9 Push Up
4) REST
Open 15.5 Workout
27-21-15-9 reps for time of:
- Row (calories)
- Thrusters
Men use 95 lb.
Women use 65 lb.
Bench Press 3RM Strength

STRENGTH

3RM in Bench Press

RPE 5
Use spotters and perform legit reps!
Clean & Jerk complex Workout

Complete the following complex
1 hang clean + 1 clean + 1 Jerk

Build to a quality weight
Open 15.1a Strength

1-rep-max clean and jerk

6-minute time cap

Need a training program?

Shoulder Press Strength

KB / DB Overhead Hold Workout

Weighted Pull-Up Strength

CrossFit Games Open WOD 12.4 / 13.3 Workout

CrossFit Games Open 12.3 Workout

Conditioning Workout

Open 15.5 Workout

Bench Press 3RM Strength

Clean & Jerk complex Workout

Open 15.1a Strength