Warmup
• 20 cal Air Bike
• 20 Cossack Side Lunges
• 20 Scorpions

3 rounds:
• 10 PVC Around the World CW
• 10 PVC Around the World CCW
• 10 PVC Overhead Squats

3 rounds:
• 20 sec Handstand Hold
• 20 sec Squat Hold

Strength
WOD 1: Barbell Complex
5 min to find max weight of:
• 1 Clean + 3 Front Squats + 1 Jerk

* Clean can be of any type. Jerk can be of any type. Make as many attempts as you’d like within the 5 minutes to find the heaviest clean + 3 front squats + 1 jerk, all consecutive reps.

5 min Rest before moving on

Conditioning
WOD 2: Every Rep Counts
10 min AMRAP:
• 10 Wallballs 20/14#
• 10 Box Jumps 24/20”
• 10 Deadlifts 185/130#

2 min Rest before moving on

WOD 3: Chipper There & Back
For time:
• 200 m Sprint
• 100 m Farmers Carry 53/35# KBx2
• 50 Double Unders
• 25 Burpees
• 50 Double Unders
• 100 m Farmers Carry
• 200 m Sprint

Warmup
• 400 m Run

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

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

Strength
Snatch
• 3 reps @ 65% of 1RM
• 3 reps @ 75% of 1RM
• 3 reps @ 85% of 1RM

Overhead Squat
• 3 reps @ 65% of 1RM
• 3 reps @ 75% of 1RM
• 3 reps @ 85% of 1RM

Core
4 rounds:
• 30 sec Ball Slams
• 15 sec Rest
• 30 sec Forearm Plank
• 15 sec Rest

Conditioning
“Nasty Girls” 3 rounds for time:
• 50 Air Squats
• 7 Ring Muscle-ups
• 10 Hang Power Cleans 135/95#

For time:
• 1000 m Row

Warmup
• 100 Double Unders

2 rounds of:
• 15 Arm Circles CW
• 15 Arm Circles CCW
• 15 Band Pull-a-parts
• 15 Band Passthroughs

Strength
Shoulder Press
• 3 reps @ 65% of 1RM
• 3 reps @ 75% of 1RM
• 3 reps @ 85% of 1RM

Bench Press
• 3 reps @ 65% of 1RM
• 3 reps @ 75% of 1RM
• 3 reps @ 85% of 1RM

Core
3 rounds of:
• 10 Toes-to-bar
• 15 Mountain Climbers (L+R=1)
• 20 AbMat Sit-ups

Conditioning
For max reps:
• Tabata Ring Push-ups
• Rest 1 min
• Tabata Pull-ups
• Rest 1 min
• Tabata Burpees

* Tabata is 8 rounds of 20 seconds of work, 10 seconds of rest. Score for each tabata is lowest number of reps completed in any of the 8 rounds.

Warmup
20 cal Air Bike

2 rounds:
• 10 m Walking Lunges
• 10 m Walking Lunges Backwards
• 10 m Bear Crawl
• 10 m Duck Walk
• 15 Air Squats
• 20 Arm Circles (10 CW, 10 CCW)
• 10 Dumbbell Push Press 25/15#

Strength
Clean & Jerk
• 3 reps @ 65% of 1RM
• 3 reps @ 75% of 1RM
• 3 reps @ 85% of 1RM

Front Squat
• 3 reps @ 65% of 1RM
• 3 reps @ 75% of 1RM
• 3 reps @ 85% of 1RM

Conditioning
For time:
• 30 Double Kettlebell Thrusters 53/35#
• 200 m Run
• 20 Double Kettlebell Thrusters
• 400 m Run
• 10 Double Kettlebell Thrusters
• 600 m Run

Warmup
• 400 m Run

2 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

Then,
• 15 Hollow Rocks
• 15 Superman Rocks
• 15 Jumping Jacks
• 15 PVC Good Mornings
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg

Strength
Deadlift
• 5 reps @ 60% of 1RM
• 5 reps @ 70% of 1RM
• 5 reps @ 80% of 1RM

Snatch Grip Pulls
• 5 reps @ 80% of Snatch 1RM
• 5 reps @ 90% of Snatch 1RM

Clean Grip Pulls
• 5 reps @ 80% of Clean 1RM
• 5 reps @ 90% of Clean 1RM

Core
4 rounds of:
• 10 Romanian Deadlifts 135/95#
• 10 GHD Sit-ups

Conditioning
15 min AMRAP:
• 21 cal Row
• 15 Wallballs 20/14#
• 9 Deadlifts 225/155#
• 3 Strict Handstand Push-ups

Warmup
50 – 40 – 30 – 20 – 10 unbroken reps:
• Double Unders
• 20 sec Rest

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

3 rounds of:
• 10 PVC Passthroughs
• 10 PVC Around the World CW
• 10 PVC Around the World CCW
• 10 PVC Overhead Squats
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg

3-5 min Snatch warmup
3-5 min Clean & Jerk warmup

Strength
Weightlifting Comp Simulation
10 min on the clock:
• 3 attempts at 1RM Snatch

Rest 3 min

10 min on the clock:
• 3 attempts at 1RM Clean & Jerk

Score = weight of best successful Snatch + weight of best successful Clean & Jerk

Conditioning
8 rounds for time:
• 1 Rope Climb 15’
• 50 m Sled Push 90/60#
• 300 m Run
• 50 m Sled Push

For each round, after the rope climb, you will travel a total of 400 meters starting with 50 m sled push, 300 m Run, and finish with 50 m sled push back to the start.

Warmup
• 300 m Row
• 20 Jumping Jacks
• 20 PVC Passthroughs

3 rounds of:
• 10 Kettlebell Swings 53/35#
• 10 Goblet Squats 53/35#
• 10 sec Goblet Squat Hold

Strength
Back Squat
• 5 reps @ 60% of 1RM
• 5 reps @ 70% of 1RM
• 5 reps @ 80% of 1RM

Weighted Pull-ups
• 5 reps @ 60% of 1RM
• 5 reps @ 70% of 1RM
• 5 reps @ 80% of 1RM

Core
4 rounds of:
• 30 sec Flutter Kicks
• 15 sec Rest
• 30 sec AbMat Sit-ups
• 15 sec Rest

Conditioning
14 min AMRAP:
• 10 Pull-ups
• 12 Kettlebell Lunges (steps) 2×53/35#
• 14 cal Air Bike

Warmup
• 15 cal Air-Bike

3 rounds of:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Goblet Squat Hold
• 30 sec Standing Toe Touch Hold

Then,
• 10 Prone Scorpions (face down)
• 10 Supine Scorpions (face up)
• 20 PVC Passthroughs
• 20 PVC Overhead Squats

Strength
Snatch
• 5 reps @ 60% of 1RM
• 5 reps @ 70% of 1RM
• 5 reps @ 80% of 1RM

Overhead Squat
• 5 reps @ 60% of 1RM
• 5 reps @ 70% of 1RM
• 5 reps @ 80% of 1RM

Core
6 rounds of:
• 20 sec Hollow Body Hold
• 10 sec Rest
• 20 sec Free-standing Handstand Hold
• 10 sec Rest

Conditioning
5 rounds for time:
• 5 Power Snatches 95/65#
• 10 Overhead Squats 95/65#
• 50 Double Unders
• 1 min Rest

Warmup
• 400 m Run

3 rounds of:
• 5 Burpees
• 10 Push-ups
• 15 Air Squats

3 rounds of:
• 10 DB Front Raise 15/10#
• 10 DB Side Raise
• 10 DB Shoulder Press

Strength
Shoulder Press
• 5 reps @ 60% of 1RM
• 5 reps @ 70% of 1RM
• 5 reps @ 80% of 1RM

Bench Press
• 5 reps @ 60% of 1RM
• 5 reps @ 70% of 1RM
• 5 reps @ 80% of 1RM

Conditioning
“Fight Gone Bad!”
3 rounds for max reps of:
• 1 min Wallballs 20/14#
• 1 min Sumo Deadlift High-pull 75/55#
• 1 min Box Jump 20″
• 1 min Push Press 75/55#
• 1 min Row calories
• 1 min Rest

Warmup
• 20 cal Air Bike
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left
• 10 Jumping Jacks
• 10 Air Squats w/ 3 sec bottom hold
• 10 Jumping Lunges
• 10 PVC Around the Worlds

Strength
Clean & Jerk
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
• 5 reps @80% of 1RM

Front Squat
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
• 5 reps @80% of 1RM

Core
3 rounds of:
• 20 steps Plank Walk
• 20 MedBall Russian Twists 20/14#

Conditioning
4 rounds for time:
• 7 Power Cleans 135/95#
• 14 Chest-to-Bar Pull-ups
• 21 Kettlebell Swings 53/35#
• 200 m Run

Warmup
• Tabata Air Bike
• 20 Arm Circles (10 CW, 10 CCW)
• 20 Wrist Circles (10 CW, 10 CCW)
• 20 Cossack Side Lunges
• 20 Scorpions

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

NOTE: Tabata = 8 rounds of 20 sec of work, 10 sec of rest.

Strength
12 min EMOM:
• 1 Snatch

Increase weight until you find the heaviest 1 rep.

Core
• Tabata Hollow Rocks

Conditioning
20 min AMRAP:
• 5 Bar Muscle Ups
• 10 Power Snatches 115/85#
• 15 Double Unders
• 20 AbMat Sit-ups

Warmup
• 400 m Run

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

Then,
• 20 PVC Passthroughs
• 15 PVC Thrusters
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 Dumbbell Push Press 25/15#

Strength
Thruster
• 10 reps @ 45/35#
• 8 reps @ 75/55#
• 6 reps @ 95/65#
• 4 reps @ 115/80#
• 2 reps @ 135/95#

Conditioning
CrossFit Open 15.5
27 – 21 – 15 – 9 reps/cal for time:
• Row calories
• Thruster 95/65#

Warmup
• 300 m Row
• 10 PVC Good Mornings
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg

2 rounds:
• 30 sec Lying Knee to Chest Right
• 30 sec Lying Knee to Chest Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

Strength
Deadlift (deload)
• 5 reps @ 40% of 1RM
• 5 reps @ 50% of 1RM
• 5 rep @ 60% of 1RM

Clean Grip Pulls (deload)
• 5 reps @ 60% of 1RM
• 5 rep @ 70% of 1RM

Snatch Grip Pulls (deload)
• 5 reps @ 60% of 1RM
• 5 rep @ 70% of 1RM

Core
2 rounds:
• 30 sec L-sit
• 30 sec Rest
• 30 sec Superman
• 30 sec Rest
• 30 sec Forearm Plank
• 30 sec Rest

Conditioning
4 rounds for time:
• 8 Deadlifts 135/95#
• 8 Push-ups
• 8 Kettlebell Swings 70/53#
• 400 m Run

Warmup
3 rounds:
• 30 sec Jump Rope (fast singles)
• 30 sec Air Squats
• 30 sec Jumping Jacks
• 30 sec Lunges

Then,
• 20 PVC Passthroughs
• 15 PVC Thrusters
• 10 Leg Swings /leg
• 10 Dumbbell Push Press 25/15#

Strength
Back Squat (deload)
• 5 reps @ 40% of 1RM
• 5 reps @ 50% of 1RM
• 5 rep @ 60% of 1RM

Weighted Pull-ups (deload)
• 5 reps @ 40% of 1RM
• 5 reps @ 50% of 1RM
• 5 rep @ 60% of 1RM

Core
4 rounds:
• 10 GHD Sit-ups
• 10 sec GHD Sit-up hold

Conditioning
21 – 15 – 9 – 6 – 3 reps/cal for time:
• Row calories
• Thruster 95/65#

Warmup
• 20 cal Air Bike
• 20 Jumping Jacks
• 20 Cossack Side Lunges
• 20 Scorpions

2 rounds:
• 10 PVC Passthroughs
• 10 PVC Around the World CW
• 10 PVC Around the World CCW
• 10 PVC Overhead Squats

Strength
Overhead Squat (deload)
• 5 reps @ 40% of 1RM
• 5 reps @ 50% of 1RM
• 5 rep @ 60% of 1RM

Snatch (deload)
• 5 reps @ 40% of 1RM
• 5 reps @ 50% of 1RM
• 5 rep @ 60% of 1RM

Core
6 rounds of:
• 20 sec Bicycle Sit-ups
• 10 sec Rest
• 20 sec Hollow Body Hold
• 10 sec Rest

Conditioning
5 rounds for time:
• 10 Burpee Box Jump Overs 24/20”
• 10 One-arm Dumbbell Snatch 50/35#
• 10 Dumbbell Goblet Squats 50/35#

*For the one-arm DB snatch, alternate arms after each rep.

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

2 rounds of:
• 50 Double Unders
• 20 KB Hand to Hand Swing
• 10 KB Snatch /arm
• 10 KB Thruster /arm

Strength
10 min Alternating EMOM (Every Minute On the Minute):
• Even min: Heavy Sled Pull as far as possible
• Odd min: Rest

Load up the sled with a heavy weight that you can continuously move for a full min. Start the clock, in the first minute pull the sled as far as possible. In the second minute, rest. Repeat until time is up.

Conditioning
4 rounds for max reps/calories:
• 1 min Row calories
• 1 min AbMat Sit-ups
• 1 min 200 m Run
• 1 min Air Bike calories
• 1 min Burpees
• 1 min Air Squats
• 1 min Rest

Warmup
• 500 m Row

2 rounds of:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 Arm Circles Forward
• 10 Arm Circles Backwards

3 rounds of:
• 10 Deadlifts 45/35#
• 10 Push Presses 45/35#
• 10 Good Mornings 45/35#
• 10 Front Rack Lunges 45/35#

Strength
Shoulder Press (deload)
• 5 reps @ 40% of 1RM
• 5 reps @ 50% of 1RM
• 5 rep @ 60% of 1RM

Bench Press (deload)
• 5 reps @ 40% of 1RM
• 5 reps @ 50% of 1RM
• 5 rep @ 60% of 1RM

Perform strength after conditioning if you prefer.

Conditioning
CrossFit Open 15.4
8 min AMRAP:
• 3 HSPU + 3 Cleans 185/125#
• 6 HSPU + 3 Cleans
• 9 HSPU + 3 Cleans
• 12 HSPU + 6 Cleans
• 15 HSPU + 6 Cleans
• 18 HSPU + 6 Cleans
• 21 HSPU + 9 Cleans
… continue pattern until time is up.

Warmup
• 20 cal Air Bike

2 rounds of:
• 30 sec Spiderman Lunge Hold Right
• 30 sec Spiderman Lunge Hold Left
• 30 sec Wrist Stretch Palms Down
• 30 sec Wrist Stretch Palms Up

3 rounds of:
• 10 Dumbbell Push Press 25/15#
• 10 Dumbbell Goblet Squats 25/15#

Strength
Front Squat (deload)
• 5 reps @40% of 1RM
• 5 reps @50% of 1RM
• 5 reps @60% of 1RM

Clean & Jerk (deload)
• 5 reps @40% of 1RM
• 5 reps @50% of 1RM
• 5 reps @60% of 1RM

Core
4 rounds:
• 10 Back Extensions
• 10 Hollow Rocks

Conditioning
3 rounds for max reps:
• 1 min Front Squats 75/55#
• 1 min Push Press 75/55#
• 1 min Hand-release Push-ups
• 1 min Rest

Warmup
• 300 m Row

3 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

Then,
• 20 PVC Passthroughs
• 20 PVC Good Mornings
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 30 sec Standing Toe Touch Hold

Strength
Deadlift
• 5 reps @ 70% of 1RM
• 3 reps @ 80% of 1RM
• 1 rep @ 90% of 1RM

Clean Grip Pulls
• 3 reps @ 90% of Clean 1RM
• 1 rep @ 100% of Clean 1RM

Snatch Grip Pulls
• 3 reps @ 90% of Snatch 1RM
• 1 reps @ 100% of Snatch 1RM

Core
4 rounds:
• 20 steps Seal Walk
• 30 Flutter Kicks (left + right = 1)

Conditioning
5 rounds for time:
• 200 m Run
• 7 Strict Handstand Push-ups
• 5 Sumo Deadlifts 225/155#
• 3 Rope Climbs 15’

Warmup
• 400 m Run
• 20 Walking Lunges
• 15 PVC Passthroughs
• 10 Cossack Side Lunges

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

Strength
Back Squat
• 5 reps @ 70% of 1RM
• 3 reps @ 80% of 1RM
• 1 rep @ 90% of 1RM

Weighted Pull-ups
• 5 reps @ 70% of 1RM
• 3 reps @ 80% of 1RM
• 1 rep @ 90% of 1RM

Core
4 rounds:
• 10 Toes-to-bar
• 12 AbMat Sit-ups

Conditioning
12 min AMRAP:
• 21 cal Row
• 15 Burpees over bar
• 9 Power Cleans 115/75#