Lead Programmer

Warm-up
• 400 m Run
• 10 Arm Circles CW
• 10 Arm Circles CCW
• 10 Arm Hugs
• 10 Alternating Arm Swings

2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs
• 10 PVC Overhead Squats

Strength
4 sets:
• 7 Bench Press

4 sets:
• 3 Deadlift

Increase weight to finish heavy.

Conditioning
6 rounds for max reps:
• 30 sec Pull-ups
• 10 sec Rest
• 30 sec Push-ups
• 10 sec Rest
• 30 sec AbMat Sit-ups
• 10 sec Rest
• 30 sec Walking Lunges
• 10 sec Rest

Warm-up
• 300 m Row

3 rounds:
• 10 Air Squats
• 10 m High Knees
• 10 m Butt Kicks

2 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left

Strength
3 sets:
• 4 Front Squats

Weight: 60% of 1RM

Core
6 rounds:
• 20 sec Hollow Body Rock
• 10 sec Rest
• 20 sec Lying Leg Raises
• 10 sec Rest

Conditioning
40-30-20-10 reps for time:
• Sumo Deadlift High Pull 75/55#
• Box Jumps 24/20”

Warm-up
• Tabata Air Bike

3 rounds:
• 10 Sit-up to Pike
• 10 Jumping Jacks
• 10 Air Squats

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

Strength
4 sets:
• 7 Front Squats + 13 Back Squats

Weight: 94% of weight used on Monday

Conditioning
4 rounds for time:
• 4 Power Snatches 135/95#
• 40 Double Unders
• 400 m Run

Warm-up
• 400 m Run

• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Around the World /side
• 10 PVC Good Mornings
• 10 PVC Overhead Squats

3 rounds:
• 20 sec Side Lunge Stretch Right
• 20 sec Side Lunge Stretch Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

Strength
8 min EMOM:
• 1 Power Snatch
• 2 Overhead Squat

2 min Rest

8 min EMOM:
• 1 Power Clean
• 1 Hang Clean

For both EMOMs, start light then work up to as heavy as possible.

Core
21-15-9 reps:
• Bench Knee Raises
• GHD Sit-ups

Conditioning
10 min AMRAP:
• 10 cal Row
• 10 Burpees over Rower

Warm-up
3 rounds:
• 30 Double Unders
• 10 Air Squats

2 rounds:
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left

Strength
4 sets:
• 7 Front Squats + 13 Back Squats

Weight: 70% of 1RM Front Squat

Conditioning
5 rounds for time:
• 9 Thrusters 95/65#
• 9 Pull-ups

Warm-up
• 300 m Row

2 rounds:
• 10 Jumping Jacks
• 10 m Walking Lunges
• 10 m Inch Worm

3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

Strength
10 min EMOM:
• 3 Bench Press
• 3 Deadlift

Setup two bars. Increase weight to finish heavy.

Conditioning
5 rounds for time:
• 400 m Run
• 10 Toes-to-Bar
• 10 GHD Hip Extensions

Warm-up
• 20 cal Air Bike

• 10 Arm Circles CW
• 10 Arm Circles CCW
• 10 Arm Hugs
• 10 Alternating Arm Swings

2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs
• 10 PVC Overhead Squats

Strength
3 sets:
• 4 Front Squats

Weight: 60% of 1RM

3 sets:
• 4 Shoulder Presses

Increase weight to finish heavy.

Conditioning
“Jack”
20 min AMRAP:
• 10 Push Press 115/75#
• 10 Kettlebell Swings 53/35#
• 10 Box Jumps 24/20”

Warm-up
• 400 m Run

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

2 rounds:
• 10 Jumping Jacks
• 10 Air Squats

Strength
4 sets:
• 7 Front Squats + 13 Back Squats

Weight: 94% of Day 1 Mon, Mar 28

Conditioning
50-40-30-20-10 reps for time:
• Double Unders
• Wall Balls 20/14#

Warm-up
• 20 cal Air Bike
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 20 PVC Passthroughs

2 rounds:
• 10 Sit-up to Pike
• 10 Sit-up to Straddle
• 10 Supine Scorpions (face up)
• 10 Prone Scorpions (face down)

Strength
8 min E2MOM:
• 3-Position Snatch (upper thigh, below knee, floor)

8 min E2MOM:
• 3-Position Clean (upper thigh, below knee, floor)

Increase weight to finish heavy.

Conditioning
21-15-9 reps for time:
• Hang Power Cleans 135/95#
• Ring Dips
• Deadlifts 135/95#
• Handstand Push-ups

Warm-up
• 100 Single Unders

2 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

2 rounds:
• 10 PVC Good Mornings
• 10 PVC Overhead Squats

Strength
4 sets:
• 7 Front Squats + 13 Back Squats

Weight: 65% of 1RM Front Squat

Conditioning
4 rounds for time:
• 20 cal Row
• 10 Chest-to-bar Pull-ups
• 10 Power Snatches 115/75#

Warm-up
• 20 cal Air Bike
• 10 PVC Around the World CW
• 10 PVC Around the World CCW
• 20 PVC Good Mornings
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 20 PVC Overhead Squats

3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

Strength
10 min E2MOM:
• 1 Snatch

Rest 2 min

10 min E2MOM:
• 1 Clean & Jerk

Slightly increase weight to finish heavy.

Conditioning
10 rounds for time:
• 200 m Run
• 10 Overhead Walking Lunges 45/35#
• 1 Rope Climb 15’

Warm-up
• 300 m Row

3 rounds:
• 10 m Walking Lunges
• 10 Dumbbell Thrusters 20/10#

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left

Strength
10 min EMOM:
• 1 Front Squat
• 1 Back Squat

Use the same bar. Perform front squat, re-rack, then perform back squat. Slightly increase weight to finish heavy.

If competing in the Open, skip Strength or perform it after.

Conditioning
CrossFit Open 16.5
21-18-15-12-9-6-3 reps for time of:
• Thrusters 95/65#
• Bar-facing Burpees

Warm-up
• Tabata Air Bike
• 10 Arm Circles CW
• 10 Arm Circles CCW
• 10 Arm Hugs
• 10 Alternating Arm Swings

2 rounds:
• 12 Incline DB Bench Press 30/20#
• 12 Bent-over DB Rows 30/20#

Strength
Bench Press (3×5)
5 reps at 40%, 5 reps at 45%, and 5 reps at 50% of your 1 rep max.

Weighted Pull-ups (3×5)
5 reps at 40%, 5 reps at 45%, and 5 reps at 50% of your 1 rep max.

Deload session: lightweight, concentrate on form.

Core
4 rounds:
• 15 Lying Leg Raises
• 10 Evil Wheels

Conditioning
For time:
• 800-600-400-200 m Row
• 40-30-20-10 Push-ups
• 40-30-20-10 Kettlebell Swings 53/35#

Warm-up
• 400 m Run

3 rounds:
• 10 m Walking Lunges
• 10 Dumbbell Thrusters 20/10#

3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left

Strength
10 min EMOM:
• 1 Thruster

Slightly increase weight to finish heavy.

Conditioning
3 rounds for time:
• 50 Double Unders
• 50 AbMat Sit-ups
• 10 Hang Power Cleans 135/95#

Warm-up
• 300 m Row
• 20 Scorpions
• 20 PVC Passthroughs
• 20 PVC Good Mornings
• 20 PVC Overhead Squats

3 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 1 min Goblet Squat Hold

Strength
Snatch (3×5)
5 reps at 40%, 5 reps at 45%, and 5 reps at 50% of your 1 rep max.

Overhead Squat (3×5)
5 reps at 40%, 5 reps at 45%, and 5 reps at 50% of your 1 rep max.

Deload session: lightweight, concentrate on form.

Core
3 rounds:
• 20 sec Forearm Plank
• 10 sec Rest
• 20 sec Side Plank Forearm Right
• 10 sec Rest
• 20 sec Forearm Plank
• 10 sec Rest
• 20 sec Side Forearm Plank Left
• 15 sec Rest

Conditioning
15 min AMRAP:
• 3 Box Jumps 24/20”
• 3 Overhead Squats 95/65#
• 6 Box Jumps 24/20”
• 6 Overhead Squats 95/65#
• 9 Box Jumps 24/20”
• 9 Overhead Squats 95/65#
Continue pattern until time is up.

Warm-up
2 rounds:
• 10 Jumping Jacks
• 10 Walking Lunges
• 10 Jumping Air Squats
• 10 Mountain Climbers

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left

Strength
10 min EMOM:
• 1 Power Snatch
• 1 Squat Snatch

10 min EMOM:
• 1 Power Clean
• 1 Cluster

Deload session: keep weight moderately light.

Conditioning
5 rounds for time:
• 12 Front Squats 95/65#
• 12 Lateral Burpees over Bar
• 12 Push Jerks 95/65#

Warm-up
• 20 cal Air Bike
• 10 Arm Circles CW
• 10 Arm Circles CCW
• 10 Arm Hugs
• 10 Alternating Arm Swings

3 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

2 rounds:
• 10 Romanian Deadlifts 45/35#
• 10 Barbell Thrusters 45/35#

Strength
Back Squats (3×5)
5 reps at 40%, 5 reps at 45%, and 5 reps at 50% of your 1 rep max.

Deadlift (3×5)
5 reps at 40%, 5 reps at 45%, and 5 reps at 50% of your 1 rep max.

Deload session: lightweight, concentrate on form.

Conditioning
CrossFit Open 16.4
13 min AMRAP:
• 55 Deadlifts 225/155#
• 55 Wall Balls 20/14#
• 55 Row calories
• 55 Handstand Push-ups

Warm-up
• 300 m Row

• 10 PVC Around the World CW
• 10 PVC Around the World CCW
• 10 PVC Passthroughs
• 10 Scorpions

2 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

Strength
5 min EMOM:
• 5 Close-Grip Bench Press
• 5 Bent-over Barbell Row

5 min EMOM:
• 5 Barbell Curls
• 5 Strict Dips

Deload session: keep weight moderately light.

Core
20-15-10-5 reps:
• GHD Sit-ups
• GHD Hip Extensions

Conditioning
“Nicole”
20 minute AMRAP:
• 400 m Run
• Max Unbroken Pull-ups

Warm-up
2 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left

3 rounds:
• 10 Jumping Jacks
• 10 Air Squats
• 10 Romanian Deadlifts 45/35#
• 10 Barbell Thrusters 45/35#

Strength
Clean & Jerk (3×5)
5 reps at 40%, 5 reps at 45%, and 5 reps at 50% of your 1 rep max.

Front Squat (3×5)
5 reps at 40%, 5 reps at 45%, and 5 reps at 50% of your 1 rep max.

Deload session: lightweight, concentrate on form.

Conditioning
12 minute AMRAP:
• 30 Double Unders
• 20 Box Jump Overs 24/20”
• 10 Kettlebell Swings 70/53#

Warm-up
• 20 cal Air Bike
• 20 PVC Passthroughs
• 10 Cossack Side Lunges

3 rounds of “Cindy”:
• 5 Pull-ups
• 10 Push-ups
• 15 Air Squats

Strength
10 min EMOM:
• 1 Squat Snatch

Slightly increase weight to finish heavy.

Core
6 rounds:
• 20 sec Hollow Body Rock
• 10 sec Rest
• 20 sec Lying Leg Raises
• 10 sec Rest

Conditioning
9-15-21-27 reps for time:
• Row (calories)
• Wall Balls 20/14#