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

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

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

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

Conditioning
For time:
• 21 Box Jumps 20”
• 21 Deadlifts 135/95#
• 15 Box Jumps 24”
• 15 Deadlifts 185/135#
• 9 Box Jumps 30”
• 9 Deadlifts 225/155#

Then:
10-20-30-40-50-40-30-20-10 reps for time:
• Unbroken Double Unders

NOTE: Perform 10 unbroken double unders, stop, reset, then 20 unbroken, stop, reset, and so on. If you trip up during a set, the count goes back to zero for that set and it must be completed unbroken in order to move onto the next set. Rest in between sets as needed.

Warmup
• 20 cal AirBike
• 10 m High Knees
• 10 m Butt Kicks
• 10 m High Kicks
• 10 m Run Backwards
• 20 PVC Passthroughs
• 15 PVC Overhead Squats
• 10 Leg Swings (each leg)

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

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

Testing
For time:
• 1,000 m Row

Conditioning
5 rounds for time:
• 400 m Run
• 20 AbMat Sit-ups
• 10 Wallballs 20/14#

Warmup
• 10 m Bear Crawl
• 10 m Bear Crawl Backwards
• 10 m Lunge
• 10 m Lunge Backwards
• 300 cal Row
3 rounds of:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 1 min 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
3 rounds of:
• 20 steps Seal / Plank Walk
• 20 MedBall Russian Twists 20/14#

Conditioning
For time:
• 50 Double Unders
• 40 Air Squats
• 30 Kettlebell Swings 53/35#
• 20 Cleans 135/95#
• 10 Ring Muscle Ups
• 20 Cleans 135/95#
• 30 Kettlebell Swings 53/35#
• 40 Air Squats
• 50 Double Unders

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

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

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

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

Core
3 rounds of:
• 10 Sit-up to Pike
• 20 sec Plank Hold

Conditioning
5 min AMRAP:
• 5 Hang Power Snatch 95/65#
• 5 Overhead Squat 95/65#
• 5 Burpee Box Jump 24/20”

3 min Rest

12-9-6-3 reps for time:
• Sumo Deadlift 225/155#
• Box Jump 30/24”

Warmup
4 rounds:
• 25 Double Unders
• 5 Man Makers 20/10# DBs

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

Core
• 3 min Hanging L-Sit Hold

Take as many attempts as needed to add up to a total of 3 minutes.

Conditioning
5 rounds for time:
• 5 Ring Dips
• 10 Toes-to-bar
• 15 Push-ups

Warmup
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Goblet Squat Hold 70/53#

3 rounds:
• 5 Burpees
• 10 Jumping Jacks
• 15 Kettbell Thrusters 35/18#

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

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

Testing
• Max Unbroken Strict Pull-ups

Core
• Tabata Hollow Rocks

Conditioning
21-15-9 reps/calories for time:
• Row
• Thrusters 95/65#
• Pull-ups
• Wallballs 20/14#

HAPPY VALENTINE’S DAY!

Warmup
• 20 cal AirBike
• 10 m High Knees
• 10 m Butt Kicks
• 10 m High Kicks
• 10 m Walking Lunges
• 20 PVC Passthroughs
• 15 PVC Overhead Squats
• 10 Leg Swings (each leg)

Strength
10 min EMOM:
• 1 Power Snatch

10 min EMOM:
• 1 Power Clean

Increase weight until you find the heaviest 1 rep.

Testing
“Annie”
50-40-30-20-10 reps for time:
• Double Unders
• Sit-ups

Conditioning
14 min AMRAP:
• 2 Power Cleans 135/95#
• 14 Walking Lunges 50/35# DBs

Warmup
• 300 m Row
• 20 PVC Passthroughs
• 20 PVC Good Mornings
• 20 Standing Toe Touches
• 20 Legs Swings (each leg)
• 10 Inch Worms

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

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

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

Core
• 50 GHD Situps 25/10#
• 50 GHD Hip Extensions 25/10#

NOTES: Perform each exercise while holding a 25/10# plate. Break up reps as needed.

Conditioning
5 rounds for time:
• 10 Deadlifts 225/155#
• 100 m Run
• 10 Kettlebell Swings 70/53#
• 100 m Run

Warmup
• 400 m Run

10 – 8 – 6 reps of:
• Air Squats
• Shin Hops
• DB Shoulder Press 25/15#
• PVC Passthroughs

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

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

Core
4 rounds:
• 20 steps Seal Walk
• 50 Flutter Kicks

Conditioning
For time:
1, 2, 3, 4, 5, 6, 7, 8, 9, 10 reps:
• Bear Complex 135/95#
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps:
• Chest-to-bar Pull-ups

For max calories:
• Reverse Tabata Air Bike

NOTES: Bear Complex rep is a power clean to a front squat to a push press to a back squat to a push press. Reverse tabata is 8 rounds of 10 sec of work and 20 sec of rest.

Warmup
• 300 m Row
• 20 Jumping Jacks
• 20 Cossack Side Lunges
• 20 Scorpions

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

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

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

Core
4 rounds:
• :20 Straight Leg Sit-ups
• :10 Rest
• :20 Leg Levers
• :10 Rest

Conditioning
For time:
• 40 Snatches 75/45#
• 80 Double Unders
• 30 Snatches 95/60#
• 60 Double Unders
• 20 Snatches 115/75#
• 40 Double Unders
• 10 Snatches 135/90#
• 20 Double Unders

Warmup
3 rounds:
• 10 cal Air Bike / Row
• 15 Jumping Jacks

2 rounds:
• 10 DB Shoulder Press 20/10#
• 10 DB Bench Press 35/15#

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

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

Core
12 – 10 – 8 reps:
• DB Overhead Sit-up 20/10#
• Evil Wheels

Conditioning
10 min Alternating EMOM:
• Odd min: 15/12 cal Row
• Even min: 5 Burpees + 5 Push-ups

For time:
400 m Run

Warmup
1 round:
• 60 sec Spiderman Lunge Right
• 60 sec Spiderman Lunge Left
• 60 sec Pigeon Pose Right
• 60 sec Pigeon Pose Left

3 rounds of:
• 100 m Run
• 10 Air Squats

• 15 PVC Passthroughs
• 15 PVC Sots Press
• 15 Arm Circles CW
• 15 Arm Circles CCW

Strength
5 min EMOM:
• 1 Snatch Balance

7 min EMOM:
• 1 Thruster / Push Press / Push Jerk / Split Jerk

* NOTES: For both, increase weight; work towards a 1 rep max. For the second EMOM, a thruster followed by a push press followed by a push jerk followed by a split jerk is one rep.

Testing
• Max Strict Handstand Push-ups

Conditioning
12 min AMRAP:
• 5 Bar Muscle Ups
• 10 Chest-to-Bar Pull-ups
• 15 Pull-ups
• 200 m Run

Warmup
• 300 m Row
• 20 Jumping Jacks

3 rounds:
• 10 Kettlebells Swings 53/35#
• 10 Goblet Squats 53/35#
• 4 Pistols

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
3 rounds of:
• :30 Hollow Rocks
• :30 Plank Hold

Conditioning
“Karen” for time:
• 150 Wall Ball Shots 20/14#

Then, 3 rounds for time:
• 30 Double Unders
• 10 Muscle Ups

Warmup
• 400 m Run

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

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
5 rounds of:
• 20 Flutter Kicks
• 10 Russian Med Ball Twists

Conditioning
For time:
• 50 Double Unders
• 40 AbMat Sit-ups
• 30 Deadlifts 135/95#
• 20 Box Jumps 30/24”
• 10 Handstand Push-ups
• 20 Box Jumps 30/24”
• 30 Deadlifts 135/95#
• 40 AbMat Sit-ups
• 50 Double Unders

Warmup
3 rounds:
• 100 m Row
• 10 Wall Balls 20/14#

• 20 PVC Passthoughs
• 20 Jumping Lunges

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
3 rounds:
• 20 GHD Situps
• 20 Good Mornings 45/35#

Conditioning
21-18-15-12-9-6-3 reps for time:
• Back Squat 135/95#
• Air Bike calories

* No rack.

Warmup
• 15 cal Air-Bike
• 15 Band Pull-a-parts
• 15 Band Passthroughs
• 15 Band Overhead Squats

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

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

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

Core
6 rounds:
• 20 sec Hollow Hold w/ PVC
• 10 sec Rest
• 20 sec Arch Hold w/ PVC
• 10 sec Rest

Testing
For time:
• 800 m Run

Conditioning
5 min AMRAP of 3-6-9-12… reps:
• Power Snatches 115/80#
• Burpees

2 min Rest

5 min AMRAP of 3-6-9-12… reps:
• Overhead Squats 115/80#
• Toes-to-bar

Warmup
3 rounds:
• 30 sec Double Unders
• 30 sec Toe Touches
• 30 sec Air Squats
• 30 sec Jumping Jacks
• 30 sec Cossack/Side Lunges
• 30 sec Rest

Then:
• 20 Arm Circles (10 CW, 10 CCW)
• 20 Wrist Circles (10 CW, 10 CCW)

Strength
10 min EMOM:
• 3 Position Snatch (Hip, Knee, Floor)

10 min EMOM:
• 3 Position Clean (Hip, Knee, Floor)

Testing
For time:
• 100 Kettlebell Swings 53/35#

Conditioning
For time:
• 30 cal Row
• 30 AbMat Situps
• 30 Box Jumps 24/20”
• 30 Front Rack Lunges 95/65#
• 30 Kettlebell Snatches 53/35#
• 30 Front Rack Lunges 95/65#
• 30 Box Jumps 24/20”
• 30 AbMat Situps
• 30 cal Row

Warmup
• 400 m Run

3 rounds of:
• 10 KB Hand to Hand Swing
• 8 KB Clean & Push Press /arm
• 6 Hand-release Burpees

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

Bench Press
• 5 reps @70% of 1RM
• 3 reps @80% of 1RM
• 1 rep @90% of 1RM

Core
3 rounds of:
• 10 Weighted AbMat Sit-ups
• 10 Ball Slams
* as heavy as possible

Conditioning
“Cindy” 20 min AMRAP:
• 5 Pull-ups
• 10 Push-ups
• 15 Air Squats

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

Clean & Jerk
• 5 reps @70% of 1RM
• 3 reps @80% of 1RM
• 1 rep @90% of 1RM

Core
6 rounds of:
• 20 sec Mountain Climbers
• 10 sec Rest
• 20 sec Plank
• 10 sec Rest

Conditioning
2 rounds for time:
• 10 Shoulder-to-Overhead 115/75#
• 200 m Run
• 10 Shoulder-to-Overhead 115/75#
• 200 m Run
• 10 Toes-to-bar
• 200 m Run
• 10 Toes-to-bar
• 200 m Run

Warmup
• 100 m Run
• 100 m Run Backwards

2 rounds of:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec PVC Good Mornings
• 30 sec PVC Deadlifts

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

Clean Grip Pulls
• 3 reps @85% of 1RM
• 3 reps @95% of 1RM

Snatch Grip Pulls
• 3 reps @85% of 1RM
• 3 reps @95% of 1RM

Core
3 rounds of:
• 10 m Slide to Hollow
• 10 m Seal Walks

Conditioning
For time:
• 500 m Row

Then 3 rounds of:
• 5 Dumbbell Deadlift 70/45#
• 7 Lateral Burpee Box Jump 24/20”

Then:
• 500 m Row

Then 3 rounds of:
• 5 Dumbbell Deadlift 70/45#
• 7 Lateral Burpee Box Jump 24/20”

Then:
• 500 m Row

*Notes: Dumbbells must touch the ground before each deadlift rep. Full extension at the top of the burpee box jump is not required. OK to step down.