Warm-up
2 rounds:
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left
• 10 Jumping Jacks

3 rounds:
• 20 sec  Arm Circles CW
• 20 sec  Arm Circles CCW
• 20 sec Mountain Climbers
• 20 sec Standing Toe Touch Hold

Strength
10-8-6-4-2 reps:
• Bench Press
• Deadlift

Use 2 bars and alternate between the two lifts. Start with 50% 1RM for each and increase weight after each round to finish as heavy as possible.

Core
3 rounds:
• 10 GHD Sit-ups
• 20 Sit-up to Pike

Conditioning
3 rounds for time:
• 3 Rope Climbs 15’
• 30 Dumbbell Deadlifts 50/35#
• 30 Push-ups
• 30 Walking DB Lunges 50/35#
• 30 Air Squats

Warm-up
• 400 m Run

3 rounds:
• 5 Candlesticks
• 10 Air Squats

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

Strength
Back Squat
• 10 reps at 50% of 1RM
• 8 reps at 55% of 1RM
• 6 reps at 60% of 1RM
• 6 reps at 65% of 1RM
• 6 reps at 70% of 1RM

Front Squat
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM
• 2 sets: 5 reps at 65% of 1RM

Core
• Tabata Flutter Kicks

Conditioning
12 min AMRAP:
• 2 Hang Power Cleans 155/105#
• 20 Double Unders
• 4 Hang Power Cleans 155/105#
• 40 Double Unders
• 6 Hang Power Cleans 155/105#
• 60 Double Unders

… continue pattern until time.

Warm-up
• 300 m Row

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

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

Strength
Jerk (behind the neck)
• 3 reps at 75% of 1RM
• 3 reps at 80% of 1RM
• 3 reps at 85% of 1RM
• 3 reps at 90% of 1RM

Clean
• 3 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 2 reps at 80% of 1RM
• 1 rep at 85% of 1RM

Core
5 rounds:
• 5 Strict Toes-to-bar
• 10 Good Mornings 45/35#

Conditioning
For time:
• 3-6-9-6-3 Bar Muscle-ups
• 6-12-18-12-6 Push Jerks 115/85#

Warm-up
• 20 cal Air Bike

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

3 rounds:
• 10 Mountain Climbers
• 10 Air Squats

Strength
Back Squat
• 10 reps at 50% of 1RM
• 8 reps at 55% of 1RM
• 6 reps at 60% of 1RM
• 6 reps at 65% of 1RM

Front Squat
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM
• 2 sets: 5 reps at 65% of 1RM

Conditioning
15 min AMRAP:
• 5 Front Squats 135/95#
• 10 Box Jumps 30/24”
• 15 calorie Row

Barbell starts from the floor.

Warm-up
• 400 m Run

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

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

Strength
Snatch
• 3 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 2 reps at 80% of 1RM
• 1 rep at 85% of 1RM

Jerk
• 3 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 2 reps at 80% of 1RM
• 1 rep at 85% of 1RM

Core
4 rounds:
• 20 sec Ball Slams
• 10 sec Rest
• 20 sec AbMat Sit-ups
• 10 sec Rest

Conditioning
2 rounds for time:
• 20 Overhead Squats 95/65#
• 20 Pull-ups
• 20 Wall Balls 20/14#
• 20 Burpees

Rest day… APRIL FOOLS!

Warm-up
• Tabata Air Bike

2 rounds:
• 10 Jumping Jacks
• 10 Mountain Climbers
• 10 PVC Passthroughs

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 Pike Stretch
• 30 sec Straddle Stretch

Strength
Bench Press + Pendlay Rows
• 10 reps at 50% of 1RM
• 8 reps at 60% of 1RM
• 6 reps at 65% of 1RM
• 4 reps at 70% of 1RM

Use 2 bars. Perform bench press reps at indicated percentage, then immediately perform same number of barbell rows at a preferred weight.

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

Conditioning
5 rounds for time:
• 10 Deadlifts 225/155#
• 60 Double Unders
• 100 m Farmer’s Walk 53/35#

Warm-up
• 300 m Row

3 rounds:
• 20 Side to Side Jumps
• 10 Air Squats

3 rounds
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Standing Toe Touch Hold
• 30 sec Goblet Squat Hold 70/53#

Strength
Back Squat
• 10 reps at 50% of 1RM
• 8 reps at 55% of 1RM
• 8 reps at 60% of 1RM
• 8 reps at 65% of 1RM

Front Squat
• 5 reps at 50% of 1RM
• 5 reps at 55% of 1RM
• 2 sets: 5 reps at 60% of 1RM

Core
4 rounds:
• 30 sec Plank Hold
• 15 sec Rest
• 30 sec Dragon Flags
• 15 sec Rest

Conditioning
40-30-20-10 reps:
• Kettlebell Swings 53/35#
• 400 m Run

Perform the indicated reps of KB swings and then run a 400 meter run each round.

Warm-up
• 200 Single Unders

3 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Butterfly Stretch
• 30 sec Squat Hold

2 rounds:
• 10 Jumping Jacks
• 10 m Walking Lunges
• 10 Mountain Climbers

Strength
Clean & Jerk
• 3 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 2 reps at 80% of 1RM

3-Position Clean (upper thigh, below knee, floor)
• 2 at 50% of 1RM Clean
• 2 at 55% of 1RM Clean
• 2 at 60% of 1RM Clean
• 2 at 65% of 1RM Clean

Core
3 rounds:
• 10 Lying Leg Raises
• 10 GHD Hip Extensions

Conditioning
15 min AMRAP:
• 50 Thrusters 75/55#
• 50 Pull-ups
• 50 Sumo Deadlift High Pulls 75/55#
• 50 Box Jumps 24/20”

Warm-up
• 400 m Run

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

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

Strength
Front Squat
• 5 reps at 50% of 1RM
• 3 sets: 5 reps at 60% of 1RM

Back Squat
• 10 reps at 50% of 1RM
• 8 reps at 60% of 1RM
• 6 reps at 65% of 1RM
• 4 reps at 70% of 1RM

Conditioning
7 rounds for time:
• 7 Handstand Push-ups
• 7 Power Cleans 135/95#
• 7 Burpees over Bar

Warm-up
• Tabata Air Bike

2 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
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

3 rounds:
• 10 Jumping Jacks
• 10 Air Squats

Strength
Snatch
• 3 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 2 reps at 80% of 1RM

3 Snatch Grip Push Press + 3 Overhead Squat
• 1 complex at 65% of 1RM Snatch
• 1 complex at 75% of 1RM Snatch
• 1 complex at 80% of 1RM Snatch
• 1 complex at 85% of 1RM Snatch

Core
Tabata Hollow Body Hold

Conditioning
Every 3 min for 15 min:
• 15 Wall Balls 20/14#
• 10 Toes to Bar
• Max Row (calories)

Warm-up
• 300 m Row

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

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

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

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

Core
4 rounds:
• 10 Hollow Body Rocks
• 10 GHD Sit-ups

Conditioning
20 min Alternating EMOM:
Even min:
• 3 Ring Muscle-ups
• 6 Deadlifts 185/135#
Odd min:
• 9 Deficit Push-ups 4/2”
• Max Box Jump Overs 24/20”

Score is total number of box jump overs.

Warm-up
• 400 m Run

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

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

10-8-6-4-2 reps:
• Barbell Thrusters

Increase weight each set: 45/35#, 75/55#, 95/65#, 115/80#, 135/95#

Conditioning
CrossFit Open 17.5
10 rounds for time:
• 9 Thrusters 95/65#
• 35 Double Unders

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

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

3 rounds:
• 10 Jumping Jacks
• 10 Mountain Climbers

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

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

Core
3 rounds:
• 5 V Ups
• 10 Russian KB Swings 70/53#

Conditioning
For time:
• 100 m Sprint
• 100 Air Squats
• 100 m Sprint
• 100 Pull-ups
• 100 m Sprint
• 100 Walking Lunges
• 100 m Sprint

Warm-up
• 20 cal Air-Bike
• 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 53/35#

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

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

Conditioning
10 min AMRAP:
• 15 Hang Squat Snatch 75/55#
• 15 calorie Row

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 60% of 1RM
• 5 reps at 70% of 1RM
• 5+ reps at 80% of 1RM

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

Core
Reverse Tabata L-Hang Hold

A reverse tabata is 8 rounds of 10 seconds of work followed by 20 seconds of rest.

Conditioning
10-9-8-7-6-5-4-3-2-1 reps for time:
• Power Clean 155/105#
• Bar Facing Burpees

Warm-up
3 rounds:
• 10 Jumping Jacks
• 10 Jumping Lunges
• 10 Air Squats

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

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

Weighted Pull-ups
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% 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
For time:
• 30 Double Kettlebell Thrusters 53/35#
• 100 Double Unders
• 20 Double Kettlebell Thrusters 53/35#
• 100 Double Unders
• 10 Double Kettlebell Thrusters 53/35#
• 100 Double Unders

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”