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

CrossFit Games Open 12.3 Workout
18min AMRAP
- 15 Box jump 60cm/50cm
- 12 Push press 50kg/35kg
- 9 Toes to bar
Back squat Strength

Back squat 1RM

Keep it safe and use spotters
Singles 80-100% +
Squat ladder Workout

OHS
Front squat
Back squat

Add 10kg for each set. 3 reps per set.

(After finding your overhead squat limit continue with front squats and then with back squats.)
Shoulder Press Strength

Max Effort Shoulder Press
(5-5-3-2-1)-1-1-1-1-1
2min Recovery
Snatch 5x1 Strength

Snatch 5x1. Use 90-95%. If you feel this is "your day", go for heavier weights.
Back Squat 3x5 Strength

STRENGTH
Back Squat 3x5

RPE 4+ (1-2 reps in the tank).

Target: Go very heavy, but leave 1-2 reps in the tank.
Squat clean complex Strength

Squat clean complex
9 x E90S

2 hang clean + 1 clean
Weighted Pull-Up Strength

Find 5RM
Then
3 x 3 @ 5RM
KB / DB Overhead Hold Workout

3 x max sec hold

2 x 32/24kg KB / DB

Score is accumulated time!
Open 15.1a Strength

1-rep-max clean and jerk

6-minute time cap

Need a training program?

CrossFit Games Open 12.3 Workout

Back squat Strength

Squat ladder Workout

Shoulder Press Strength

Snatch 5x1 Strength

Back Squat 3x5 Strength

Squat clean complex Strength

Weighted Pull-Up Strength

KB / DB Overhead Hold Workout

Open 15.1a Strength