Workout

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

10-8-6-4-2 reps:
• Deadlifts *
• Dumbbell Thrusters *

Increase weight each set.
Deadlifts: 45/35#, 95/65#, 135/95#, 185/135#, 225/155#
DB Thrusters: 20/10#, 25/15#, 30/20#, 40/25#, 50/30#

Conditioning
CrossFit Open 17.4
13 min AMRAP:
• 55 Deadlifts 225/155#
• 55 Wall Balls 20/14#
• 55 calorie Row
• 55 Handstand Push-ups

Warm-up
• 400 m Run

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

3 rounds
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Squat Hold
• 30 sec Straddle Stretch

Strength
Shoulder Press
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM

Back Squat
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM

Core
3 rounds:
• 10 GHD Hip Extensions
• 10 Bench Knee Raises

Conditioning
40-30-20-10 reps for time:
• Wall Balls 20/14#
• Row calories

Warm-up
• 300 m Row

3 rounds:
• 7 Jumping Jacks
• 7 Mountain Climbers
• 7 Barbell Thrusters 45/35#

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

Strength
Clean & Jerk
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM

Front Squat
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM

Conditioning
5 rounds for max reps:
3 min complete:
• 400 m Run
• Max Burpee Pull-ups
1 min:
• Rest

Warm-up
• 200 Single Unders

2 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 60 sec Thoracic Spine BB Stretch

2 rounds:
• 10 PVC Passthroughs
• 10 PVC Overhead Squats

Strength
Snatch
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM

Overhead Squat
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM

Core
6 rounds:
• 20 sec Hollow Body Rock
• 10 sec Rest
• 20 sec Flutter Kicks
• 10 sec Rest

Conditioning
10 min AMRAP:
• 3 Power Snatches 115/75#
• 6 Clean & Jerks 115/75#
• 9 Box Jumps 24/20”

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

2 rounds:
• 30 sec Standing Toe Touch Hold
• 30 sec Plank Hold
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

Strength
Bench Press
• 5 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 1+ reps at 85% of 1RM

Deadlift
• 5 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 1+ reps at 85% of 1RM

Conditioning
For max reps:
• Tabata Push-ups
• Tabata Kettlebell Swings 70/53#
• Tabata Toes to Bar
• Tabata Kettlebell Goblet Squats 70/53#
• Tabata Dips

Tabata is 8 rounds of 20 sec of work, 10 sec of rest. After one tabata is complete, perform the next with no additional rest. Score is total number of reps.

Warm-up
• 20 cal Air Bike

2 rounds:
• 10 m Bear Crawl
• 10 Air Squats

3 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 Pike Stretch
• 30 sec Goblet Squat Hold

Conditioning
CrossFit Open 17.3
In 8 min, 3 rounds:
• 6 Chest-to-bar Pull-ups
• 6 Squat Snatch 95/65#
Then, 3 rounds:
• 7 Chest-to-bar Pull-ups
• 5 Squat Snatch 135/95#

In 12 min, 3 rounds:
• 8 Chest-to-bar Pull-ups
• 4 Squat Snatch 185/135#

In 16 min, 3 rounds:
• 9 Chest-to-bar Pull-ups
• 3 Squat Snatch 225/155#

In 20 min, 3 rounds:
• 10 Chest-to-bar Pull-ups
• 2 Squat Snatch 245/175#

In 24 min, 3 rounds:
• 11 Chest-to-bar Pull-ups
• 1 Squat Snatch 265/185#

*The times are time caps to complete the indicated rounds. If complete, continue on to the next set with new time cap.

Warm-up
• 400 m Run

3 rounds:
• 10 Jumping Jacks
• 10 Air Squats

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

Strength
Shoulder Press
• 5 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 1+ reps at 85% of 1RM

Back Squat
• 5 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 1+ reps at 85% of 1RM

Core
3 rounds:
• 10 Russian Twists w/ Plate 25/15#
• 10 GHD Hip Extensions

Conditioning
21-15-9 reps for time:
• Deadlifts 135/95#
• Hang Power Cleans 135/95#
• Front Squats 135/95#
• Bar-Facing Burpees

Warm-up
 For time:
• 100 Double Unders

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pike Stretch
• 30 sec Squat Hold

3 rounds:
• 10 Mountain Climbers
• 10 Air Squats

Strength
Clean & Jerk
• 5 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 1+ reps at 85% of 1RM

Front Squat
• 5 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 1+ reps at 85% of 1RM

Conditioning
20 min AMRAP:
• 30 calorie Row
• 30 Wall Balls 20/14#
• 30 Chest-to-bar Pull-ups

Warm-up
• 300 m Row

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 Passthroughs
• 10 PVC Good Mornings
• 10 PVC Overhead Squats

Strength
Snatch
• 5 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 1+ reps at 85% of 1RM

Overhead Squat
• 5 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 1+ reps at 85% of 1RM

Core
3 rounds:
• 10 Hollow Rocks
• 10 Evil Wheels

Conditioning
For time:
• 400 m Run
• 20 Overhead Squats 95/65#
• 400 m Run
• 15 Overhead Squats 115/75#
• 400 m Run
• 10 Overhead Squats 135/85#
• 400 m Run
• 5 Overhead Squats 155/95#

Repeat from 10.25.16. Bar starts from the floor. Increase weight after each set.

Warm-up
2 rounds:
• 10 m Sprint Backwards
• 10 m Sprint Forward­­
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left

2 rounds:
• 10 Cossack Side Lunges
• 10 Prone Scorpions (face down)
• 10 Supine Scorpions (face up)

Strength
Bench Press
• 3 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 3+ reps at 80% of 1RM

Deadlift
• 3 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 3+ reps at 80% of 1RM

Conditioning
3 rounds for time:
• 300 m Row
• 30 GHD Sit-ups
• 30 Sumo Deadlift High Pull 75/55#

Warm-up
• 400 m Run

3 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

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

Conditioning
CrossFit Open 17.2
12 min AMRAP:
2 rounds:
• 50 ft Walking DB Lunge 50/35#
• 16 Toes to Bar
• 8 DB Power Cleans 50/35#
2 rounds:
• 50 ft Walking DB Lunge 50/35#
• 16 Bar Muscle-ups
• 8 DB Power Cleans 50/35#

Warm-up
• Tabata Air Bike

3 rounds:
• 7 Jumping Jacks
• 7 Mountain Climbers
• 7 Air Squats

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

Strength
Shoulder Press
• 3 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 3+ reps at 80% of 1RM

Back Squat
• 3 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 3+ reps at 80% of 1RM

Core
6 rounds:
• 20 sec Handstand Hold
• 10 sec Rest
• 20 sec Bicycle Sit-ups
• 10 sec Rest

Conditioning
4 rounds for time:
• 15 Wall Balls 20/14#
• 50 Double Unders
• 15 Wall Balls 20/14#
• 2 min Rest

Score is total time to complete the workout with the rest included (except on the final round).

Warm-up
2 rounds:
• 100 Single Unders
• 10 Air Squats

3 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Squat Hold
• 30 sec Straddle Stretch

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

Strength
Clean & Jerk
• 3 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 3+ reps at 80% of 1RM

Front Squat
• 3 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 3+ reps at 80% of 1RM

Conditioning
2 rounds for max calories:
• 1 min: 5 Snatch 135/95#
• 1 min: Max calorie Row
• 1 min: 5 Clean & Jerk 135/95#
• 1 min: Max calorie Row
• 1 min: 5 Thrusters 135/95#
• 1 min: Max calorie Row

This workout is 12 min (two 6 minute rounds). In the first min, complete 5 snatches (any way) and then rest in the remaining time (similar but different movements for min 3 and 5).

Warm-up
• 20 cal Air Bike

3 rounds:
• 60 sec Thoracic Spine BB Stretch
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

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

Strength
Snatch
• 3 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 3+ reps at 80% of 1RM

Overhead Squat
• 3 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 3+ reps at 80% of 1RM

 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
5 rounds for time:
• 12 Hang Power Snatch 75/55#
• 9 Push-ups
• 6 Double Russian Kettlebell Swings 53/35#

For the double Russian kettlebell swings, start with two kettlebells, one in each hand, and swing the KBs between the legs up to eye level. Please watch the video link for proper technique.

Warm-up
• 400 m Run

2 rounds:
• 10 Band Pull-a-parts
• 10 Band Passthroughs
• 10 Band Overhead Squats

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

Strength
Bench Press
• 5 reps at 55% of 1RM
• 5 reps at 65% of 1RM
• 5+ reps at 75% of 1RM

Deadlift
• 5 reps at 55% of 1RM
• 5 reps at 65% of 1RM
• 5+ reps at 75% of 1RM

Core
• 50 GHD Sit-ups
• 50 GHD Hip Extensions

Conditioning
5 rounds for time:
• 20 calorie Row
• 6 Bar Muscle-ups

Warm-up
• 500 m Row

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

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

Conditioning
CrossFit Open 17.1
For time (20 min time cap):
• 10 Dumbbell Power Snatch 50/35#
• 15 Burpee Box Jump Overs 24/20”
• 20 Dumbbell Power Snatch 50/35#
• 15 Burpee Box Jump Overs 24/20”
• 30 Dumbbell Power Snatch 50/35#
• 15 Burpee Box Jump Overs 24/20”
• 40 Dumbbell Power Snatch 50/35#
• 15 Burpee Box Jump Overs 24/20”
• 50 Dumbbell Power Snatch 50/35#
• 15 Burpee Box Jump Overs 24/20”

Warm-up
• Tabata Air Bike

3 rounds:
• 7 Jumping Jacks
• 7 Mountain Climbers
• 7 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
Shoulder Press
• 5 reps at 55% of 1RM
• 5 reps at 65% of 1RM
• 5+ reps at 75% of 1RM

Back Squat
• 5 reps at 55% of 1RM
• 5 reps at 65% of 1RM
• 5+ reps at 75% of 1RM

Core
4 rounds:
• 10 Hollow Rocks
• 10 Romanian Deadlifts 45/35#

Conditioning
4 round for time:
• 10 Dumbbell Step-ups 50/35# 24/20”
• 15 Box Jump Overs 24/20”
• 20 Wall Balls 20/14#

For the dumbbell step-ups, start with two dumbbells, one in each hand, and step up onto the box and back down. Alternate legs. Once the 10 reps are complete, drop the dumbbells and perform the jump overs without weights.

Warm-up
• 400 m Run

3 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Goblet Squat Hold
• 30 sec Standing Toe Touch Hold

2 rounds:
• 10 MedBall Russian Twists 20/14#
• 10 Wall Balls 20/14#

Strength
Clean & Jerk
• 5 reps at 55% of 1RM
• 5 reps at 65% of 1RM
• 5+ reps at 75% of 1RM

Front Squat
• 5 reps at 55% of 1RM
• 5 reps at 65% of 1RM
• 5+ reps at 75% of 1RM

Conditioning
12 min AMRAP:
• 3 Clean & Jerks 135/95#
• 6 Burpees
• 9 Toes to Bar

Warm-up
• 300 m Row

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

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

Strength
Snatch
• 5 reps at 55% of 1RM
• 5 reps at 65% of 1RM
• 5+ reps at 75% of 1RM

Overhead Squat
• 5 reps at 55% of 1RM
• 5 reps at 65% of 1RM
• 5+ reps at 75% of 1RM

Core
21-15-9 reps:
• Knees to Elbows
• GHD Sit-ups

Conditioning
10 min AMRAP:
• 10 Overhead Squats 95/65#
• 30 Double Unders

Warm-up
• 20 cal Air Bike

3 rounds:
• 10 Walking Lunges
• 10 Jumping Jacks
• 10 Air Squats

3 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

Strength
CrossFit Football Total
• 1 rep max Power Clean
• 1 rep max Back Squat
• 1 rep max Bench Press
• 1 rep max Deadlift

After warm-ups, make 3 attempts at each lift in the specified order. Score = sum of all lifts in pounds.

Conditioning
21-15-9 reps for time:
• Row calories
• Wall Balls 20/14#
• Snatches 115/85#
• Box Jumps 24/20”