Workout

Warm-up
3 rounds:
• 5 Push-ups
• 10 m High Knees
• 10 m Butt Kicks
• 10 m High Kicks
• 10 m Run Backwards
• 10 Air Squats

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

Strength
Clean
• 4 sets of 3 reps (touch and go)
Start light then work up to a 3 rep max.

Bench Press
• 3 reps at 70% of 1RM
• 2 reps at 80% of 1RM
• 1 reps at 90% of 1RM
• 1 reps at 100%+ of 1RM

Core
20-15-10-5 reps:
• Bench Knee Raises
• GHD Sit-ups

Conditioning
5 rounds for reps:
• 1 min Power Snatches 95/65#
• 1 min Box Jumps 30/24”
• 1 min Barbell Lunges 95/65#
• 1 min Rest

Use one barbell, starting from the ground. Lunges are back rack. They can be in-place or walking. Each step equals 1 rep. Score is total reps.

Warm-up
3 rounds:
• 100 m Row
• 10 Air Squats

2 rounds:
• 20 Cossack Side Lunges
• 20 Walking Lunges

Strength
Front Squat
• 4 sets of 5 reps at 65% of 1RM

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

Core
4 rounds:
• 30 sec Hollow Body Hold
• 15 sec Rest
• 30 sec Forearm Plank
• 15 sec Rest

Conditioning
CrossFit Open 11.6
7 min AMRAP:
• 3 Thrusters 100/65#
• 3 Chest-to-bar Pull-ups
• 6 Thrusters 100/65#
• 6 Chest-to-bar Pull-ups
• 9 Thrusters 100/65#
• 9  Chest-to-bar Pull-ups

… continue pattern until time is up.

Warm-up
• 400 m Run

3 rounds:
• 10 Jumping Jacks
• 10 Jumping Lunges
• 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
Clean & Jerk
• 3 reps at 75% of 1RM
• 2 reps at 85% of 1RM
• 1 rep at 95% of 1RM
• 1 rep at 98% of 1RM

Clean Grip Pulls
• 5 reps at 95% of 1RM Clean
• 5 reps at 100% of 1RM Clean

Conditioning
10 min AMRAP:
• 30 AbMat Sit-ups
• 10 Power Cleans 135/95#
• 10 Push Jerks 135/95#

Warm-up
• 200 Single Unders

3 rounds:
• 10 Mountain Climbers
• 10 PVC Overhead Squats

3 rounds:
• 20 sec Pec Stretch w/ Band Right
• 20 sec Pec Stretch w/ Band Left
• 20 sec Pigeon Pose Right
• 20 sec Pigeon Pose Left

Strength
Snatch
• 3 reps at 75% of 1RM
• 2 reps at 85% of 1RM
• 1 rep at 95% of 1RM
• 1 rep at 98% of 1RM

Snatch Grip Pulls
• 5 reps at 95% of 1RM Snatch
• 5 reps at 100% of 1RM Snatch

Core
4 rounds:
• 20 sec Ball Slams
• 10 sec Rest
• 20 sec MedBall Russian Twists
• 10 sec Rest

Conditioning
For time:
• 500 m Row

Then, 21-15-9 reps:
• Overhead Squats 115/75#
• Chest-to-bar Pull-ups

Then:
• 500 m Row

Warm-up
• 300 m Row

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

2 rounds:
• 15 PVC Passthroughs
• 15 PVC Good Mornings
• 15 PVC Overhead Squats
• 15 sec Goblet Squat Hold 70/53#

Strength
Back Squat
• 5 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 2 reps at 80% of 1RM
• 2 reps at 90% of 1RM
• 1 rep at 95% of 1RM

Front Squat
• 5 reps at 65% of 1RM
• 4 reps at 75% of 1RM
• 4 reps at 80% of 1RM
• 4 reps at 85% of 1RM

Conditioning
For time:
• 200 m Run
• 30 Wall Balls 20/14#
• 30 Burpees
• 400 m Run
• 30 Burpees
• 30 Wall Balls 20/14#
• 200 m Run

Warm-up
• 20 cal Air Bike

3 rounds:
• 10 Walking Lunges
• 10 Jumping Jacks
• 10 Mountain Climbers

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

Strength
Every 90 sec for 12 min:
• 3 Bench Press
• 3 Pendlay Rows

Perform 3 reps of each movement in 90 seconds, for 8 rounds. Start light then work up to as heavy as possible.

Core
4 rounds:
• 20 sec Evil Wheels
• 10 sec Rest
• 20 sec Flutter Kicks
• 10 sec Rest

Conditioning
10 rounds for time:
• 3 Handstand Push-ups
• 6 Power Cleans 135/95#
• 9 Box Jump Overs 24/20”

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

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

Strength
Front Squat
• 4 sets of 5 reps at 60% of 1RM

Back Squat
• 2 sets of 5 reps at 65% of 1RM
• 3 sets of 5 reps at 70% of 1RM

Conditioning
CrossFit Open 16.3
7 min AMRAP:
• 10 Power Snatches 75/55#
• 3 Bar Muscle-ups

Warm-up
3 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left

3 rounds:
• 10 Walking Lunges
• 10 Jumping Jacks
• 10 Air Squats
• 5 Inch Worm Push-ups

Strength
Clean & Jerk
• 3 reps at 75% of 1RM
• 2 reps at 85% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM

2 Push Press + 1 Jerk
• 1 set at 55% of 1RM Jerk
• 1 set at 60% of 1RM Jerk
• 1 set at 65% of 1RM Jerk

Core
3 rounds:
• 5 Parallette Pass Throughs
• 10 GHD Hip Extensions

Conditioning
9 min AMRAP:
• 3 Thrusters 95/65#
• 3 Bar-Facing Burpees
• 6 Thrusters 95/65#
• 6 Bar-Facing Burpees
• 9 Thrusters 95/65#
• 9 Bar-Facing Burpees

… continue pattern until time is up.

Warm-up
• Reverse Tabata Air Bike

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
Snatch
• 3 reps at 75% of 1RM
• 2 reps at 85% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM

3 Snatch Grip Push Press + 3 OHS
• 1 set at 80% of 1RM Snatch
• 1 set at 90% of 1RM Snatch
• 1 set at 100% of 1RM Snatch

Core
3 rounds:
• 10 AbMat Sit-ups w/ Plate 25/15#
• 10 Russian Twists w/ Plate 25/15#

Conditioning
2 rounds for time:
• 800 m Run
• 30 Kettlebell Swings 70/53#
• 30 Pull-ups

Warm-up
• 300 m Row

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 Couch Stretch Right
• 30 sec Couch Stretch Left

Strength
Back Squat
• 5 reps at 65% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM
• 5 reps at 80% of 1RM

Front Squat
• 5 reps at 60% of 1RM
• 5 reps at 65% of 1RM
• 5 reps at 65% of 1RM
• 5 reps at 65% of 1RM

Conditioning
4 min AMRAP:
• 15 Toes to Bar
• 10 Deadlifts 135/85#
• 5 Squat Clean 135/85#

2 min Rest

4 min AMRAP:
• 15 Toes to Bar
• 10 Deadlifts 185/115#
• 5 Squat Clean 185/115#

2 min Rest

4 min AMRAP:
• 15 Toes to Bar
• 10 Deadlifts 225/145#
• 5 Squat Clean 225/145#

Warm-up
• 400 m Run

2 rounds:
• 60 sec Thoracic Spine BB Stretch
• 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
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
6 rounds:
• 20 sec Handstand Hold
• 10 sec Rest
• 20 sec Hollow Body Rock
• 10 sec Rest

Conditioning
Every 2 min for 20 min:
• 5 Pull-ups
• 10 Push-ups
• 15 Air Squats
• Max Double Unders

Score is total number of double unders.

Warm-up
• 400 m Run

3 rounds:
• 5 Candlesticks
• 10 Air Squats

3 rounds:
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pike Stretch
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Straddle Stretch

Strength
Front Squat
• 5 reps at 60% of 1RM
• 5 reps at 65% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 70% of 1RM

Back Squat
• 4 reps at 70% of 1RM
• 4 reps at 75% of 1RM
• 4 reps at 80% of 1RM
• 4 reps at 85% of 1RM

Conditioning
“Christine”
3 rounds for time:
• 500 m Row
• 12 Deadlifts BW / 70% BW
• 21 Box Jumps 24/20”

Warm-up
• Tabata Air Bike

3 rounds:
• 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
Clean & Jerk
• 3 reps at 75% of 1RM
• 2 reps at 80% of 1RM
• 1 rep at 85% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM

Core
3 rounds:
• 10 Strict Knees to Elbows
• 10 GHD Hip Extensions

Conditioning
12-10-8-6-4-2 reps for time:
• Squat Clean 115/75#
• Bar-Facing Burpees
• Push-ups

Warm-up
• 200 Single Unders

3 rounds:
• 20 sec Pec Stretch w/ Band Right
• 20 sec Pec Stretch w/ Band Left
• 20 sec Pigeon Pose Right
• 20 sec Pigeon Pose Left

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

Strength
Snatch
• 3 reps at 75% of 1RM
• 2 reps at 80% of 1RM
• 1 rep at 85% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM

Core
21-15-9 reps for time:
• Kettlebell Swings 70/53#
• AbMat Sit-ups

Conditioning
8 min AMRAP:
• 8 Power Snatches 75/55#
• 8 Chest-to-bar Pull-ups

Warm-up
• 300 m Row

2 rounds:
• 10 m Walking Lunges
• 10 m Duck Walk

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

Strength
Back Squat
• 5 reps at 70% of 1RM
• 5 reps at 80% of 1RM
• 2 reps at 85% of 1RM
• 3 reps at 90% of 1RM
• 1 rep at 100% of 1RM

Front Squat
• 5 reps at 65% of 1RM
• 4 reps at 75% of 1RM
• 4 reps at 80% of 1RM
• 4 reps at 85% of 1RM

Conditioning
3 rounds for time:
• 50 Wall Balls* 20/14#
• 400 m Run

*Penalty: 5 burpees every time you break the wall balls

Warm-up
• 400 m Run

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

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

Strength
Overhead Squat
• 3 reps @ 70% of 1RM
• 2 reps @ 80% of 1RM
• 1 rep @ 90% of 1RM
• 1 rep @ 95% of 1RM

Deadlift
• 3 reps @ 70% of 1RM
• 2 reps @ 80% of 1RM
• 1 rep @ 90% of 1RM
• 1 rep @ 95% of 1RM

Core
4 rounds:
• 20 sec Ball Slams
• 10 sec Rest
• 20 sec Flutter Kicks
• 10 sec Rest

Conditioning
20 min AMRAP:
• 10 calorie Air Bike
• 10 Kettlebell Swings 53/35#
• 10 Box Jumps 24/20”

Warm-up
• 300 m Row

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 Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

3 rounds:
• 10 Mountain Climbers
• 10 Barbell Thrusters 45/35#

Strength
Front Squat
• 5 reps at 60% of 1RM
• 5 reps at 65% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 70% of 1RM

Back Squat
• 4 reps at 75% of 1RM
• 4 reps at 80% of 1RM
• 4 reps at 80% of 1RM
• 4 reps at 80% of 1RM

Conditioning
5 min AMRAP:
• 25 Double Unders
• 5 Thrusters 135/95#
• 25 Double Unders
• 5 Bar Muscle-ups
Directly into, 5 min AMRAP:
• 25 Double Unders
• 10 Thrusters 115/80#
• 25 Double Unders
• 10 Chest-to-bar Pull-up
Directly into, 5 min AMRAP:
• 25 Double Unders
• 15 Thrusters 95/65#
• 25 Double Unders
• 15 Pull-ups

Score is total reps from all three AMRAPs.

Warm-up
• Tabata Air Bike
• 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

2 rounds:
• 10 Incline DB Bench Press 30/20#
• 10 Bent-over Rows 95/65#

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

Strength
Clean
• 3 reps at 75% of 1RM
• 2 reps at 85% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM
• 1 rep at 98% of 1RM

Bench Press
• 5 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 2 reps at 80% of 1RM

Conditioning
12 min AMRAP:
• 3 Push Jerks 135/95#
• 6 Push-ups
• 9 Deadlifts 135/95#
• 12 Air Squats

Warm-up
• 200 Single Unders

3 rounds:
• 10 m Walking Lunges w/ PVC OH
• 10 PVC Overhead Squats

3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left

Strength
Snatch
• 3 reps at 75% of 1RM
• 2 reps at 85% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM
• 1 rep at 98% of 1RM

3-Position Snatch (upper thigh, below knee, floor)
• 3 reps at 60% of 1RM Snatch
• 2 reps at 70% of 1RM Snatch
• 2 reps at 75% of 1RM Snatch

Core
3 rounds:
• 15 Strict Toes-to-bar
• 15 GHD Sit-ups

Conditioning
20-15-10 reps for time:
• Sumo Deadlift High Pulls 95/65#
• Box Jumps 24/20”
• Overhead Squats 95/65#
• Burpees

Warm-up
• 400 m Run

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
Back Squat
• 6 reps at 70% of 1RM
• 6 reps at 80% of 1RM
• 3 reps at 90% of 1RM
• 2 reps at 95% of 1RM

Front Squat
• 5 reps at 65% of 1RM
• 4 reps at 75% of 1RM
• 4 reps at 80% of 1RM
• 4 reps at 80% of 1RM

Conditioning
5 rounds for time:
• 15 calorie Row
• 10 Chest-to-bar Pull-ups
• 5 Snatch 135/95#