Warm-up
5 rounds:
• 15 sec Double Unders
• 15 sec Mountain Climbers
• 15 sec Jumping Jacks
• 15 sec Kettlebell Deadlifts 53/35#
Strength
10 min E2MOM:
• Max UB Bench Press BW/75%BW
• Max UB Strict Pull-up
Every 2 min for 10 min, perform max unbroken bench press reps followed by max unbroken strict pull-ups, rest in remaining time.
Conditioning
CrossFit Open 13.2
10 min AMRAP:
• 5 Shoulder to Overhead 115/75#
• 10 Deadlifts 115/75#
• 15 Box Jumps 24/20”
Warm-up
• 400 m Run
2 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Goblet Squat Hold
• 30 sec Standing Toe Touch Hold
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
3 rounds:
• 10 m Walking Lunges
• 10 Dumbbell Thrusters 20/10#
Strength
Clean & Jerk
• 3 sets: 5 reps at 55%, 65% & 75% of 1RM
Clean Grip Pulls
• 3 sets: 3 reps AHAP
Core
Partition reps how you like:
• 50 GHD Hip Extensions
• 50 GHD Sit-ups
Conditioning
7 min AMRAP:
• 7 Handstand Push-ups
• 7 Power Cleans 135/95#
Warm-up
• 200 Single Unders
3 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Squat Hold
• 30 sec Straddle Stretch
3 rounds:
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
Strength
10 min E2MOM:
• 5-4-3-2-1 Hang Snatch
From 0:00-2:00 complete 5 Hang Snatch (power or squat). Increase weight. From 2:00-4:00 complete 4 Hang Snatch (power or squat). Increase weight and continue pattern.
Conditioning
21-18-15-12-9-6-3 reps for time:
• Row (calories)
• Toes to Bar
Warm-up
• 300 m Row
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 Jumping Jacks
• 10 Jumping Air Squats
Strength
Week 2: 20-rep Squat Challenge
Back Squat
• 1 set: 20 reps
Add 5-10 pounds onto last week’s successfully completed weight.
Core
6 rounds:
• 20 sec MedBall Russian Twists
• 10 sec Rest
• 20 sec Hollow Body Hold
• 10 sec Rest
Conditioning
4 rounds for max reps:
• 4 min: 200 m Run + max “Cindy”
• 1 min: Rest
In 4 min, run 200 meters then in the remaining time complete as many reps as possible of “Cindy”:
• 5 Pull-ups
• 10 Push-ups
• 15 Air Squats
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
10 min E2MOM:
• 3 Thrusters
Every 2 min, increase the weight to finish as heavy as possible.
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:
• 50 Wall Balls 20/14#
• 50 Kettlebell Swings 53/35#
• 50 AbMat Sit-ups
• 50 Box Jump Overs 24/20”
• 50 AbMat Sit-ups
• 50 Kettlebell Swings 53/35#
• 50 Wall Balls 20/14#
Warm-up
• 400 m Run
2 rounds:
• 10 PVC Passthroughs
• 10 PVC Around the World CW
• 10 PVC Around the World CCW
3 rounds:
• 10 Ring Rows
• 5 Inch Worm Push-ups
Strength
Bench Press + Weighted Pull-ups
• 3 sets: 5 reps at 55%, 65% & 75% of 1RM
Perform 5 bench press reps then immediately perform 5 weighted pull-ups for each set.
Conditioning
CrossFit Open 14.2
Every 3 min for as long as possible:
From 0:00-3:00 complete 2 rounds:
• 10 Overhead Squats 95/65#
• 10 Chest-to-bar Pull-ups
From 3:00-6:00 complete 2 rounds:
• 12 Overhead Squats 95/65#
• 12 Chest-to-bar Pull-ups
From 6:00-9:00 complete 2 rounds:
• 14 Overhead Squats 95/65#
• 14 Chest-to-bar Pull-ups
Continue pattern until you’re unable to complete the 2 rounds.
Warm-up
• 300 m Row
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
Strength
10 min E2MOM:
• 3 Power Cleans
• 3 Push Jerks
Increase weight to finish heavy.
Core
3 rounds:
• 10 Lying Leg Raises
• 10 GHD Hip Extensions
Conditioning
10 min AMRAP:
• 30 Double Unders
• 3 Squat Snatches 115/75#
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 sets: 5 reps at 55%, 65% & 75% of 1RM
Snatch Grip Pulls
• 3 sets: 3 reps AHAP
Conditioning
4 rounds for time:
• 12 Sumo Deadlift High-pulls 75/55#
• 12 Thrusters 75/55#
• 12 Lateral Burpees over Bar
Warm-up
2 rounds:
• 200 m Run
• 10 Air Squats
2 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Goblet Squat Hold 53/35#
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Goblet Squat Hold 53/35#
2 rounds:
• 10 Kettlebell Swings 53/35#
• 10 Wall Balls 20/14#
Strength
Week 1: 20-rep Squat Challenge
For 6 weeks, every Monday we’ll try to find our 20-rep back squat max. For week 1, find a starting weight able to complete 20 reps (if uncertain, try 50% of 1RM). Each week we will increase by 5-10 pounds. If unsuccessful, re-try the weight the next week. If failed 2 weeks in a row, decrease weight by 10 pounds the next week. Perform warm-up sets before attempting the 20 reps.
Back Squat
• 1 set: 20 reps
Core
3 rounds:
• 30 Flutter Kicks
• 10 Evil Wheels
Conditioning
4 rounds for max reps:
• 2 min: Row for calories
• 1 min: Push Press 95/65#
Warm-up
• Tabata Air Bike
3 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
2 rounds:
• 15 PVC Good Mornings
• 15 PVC Overhead Squats
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
6 rounds:
• 20 sec Hollow Body Rocks
• 10 sec Rest
• 20 sec Forearm Plank
• 10 sec Rest
Conditioning
3 rounds for time:
• 5 Squat Cleans 205/145#
• 100 Double Unders
• 20 One-arm KB Snatch 53/35# (10/arm)
• 2 min Rest
Warm-up
• 200 Single Unders
3 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Squat Hold
• 30 sec Straddle Stretch
3 rounds:
• 10 m Duck Walk
• 10 Mountain Climbers
Strength
Front Squat
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM
Back Squat
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM
• 5 reps at 75% of 1RM
Conditioning
CrossFit Open 14.4
14 min AMRAP:
• 60 calorie Row
• 50 Toes to Bar
• 40 Wall Balls 20/14#
• 30 Power Cleans 135/95#
• 20 Ring Muscle-ups
Warm-up
2 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Goblet Squat Hold 70/53#
3 rounds:
• 10 Jumping Jacks
• 10 Mountain Climbers
• 10 Barbell Thrusters 45/35#
Strength
Clean & Jerk
• 1 rep at 75% of 1RM
• 1 rep at 85% of 1RM
• 1 rep at 93% of 1RM
• 1 rep at 98% of 1RM
• 1 rep at 103% of 1RM
Core
3 rounds:
• 10 AbMat Sit-ups w/ Plate 25/15#
• 10 Russian Twists w/ Plate 25/15#
Conditioning
5 rounds for time:
• 400 m Run
• 20 Kettlebell Swings 53/35#
Warm-up
• 400 m Run
3 rounds:
• 10 PVC Passthroughs
• 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
• 1 rep at 75% of 1RM
• 1 rep at 85% of 1RM
• 1 rep at 93% of 1RM
• 1 rep at 98% of 1RM
• 1 rep at 103% of 1RM
Core
3 rounds of:
• 10 Strict Toes-to-bar
• 10 GHD Hip Extensions
Conditioning
9 min AMRAP:
• 9 Thrusters 95/65#
• 9 Chest-to-bar Pull-ups
• 9 Bar-Facing Burpees
Warm-up
• 300 m Row
3 rounds:
• 10 Jumping Jacks
• 10 Jumping Air Squats
3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
Strength
Back Squat
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM
• 5 reps at 75% of 1RM
Front Squat
• 5 reps at 65% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM
Conditioning
5 rounds for time:
• 10 Deadlifts *
• 15 Box Jumps 24/20”
* Round 1: 135/95#
* Round 2: 185/135#
* Round 3: 225/155#
* Round 4: 275/185#
• Round 5: 315/205#
Warm-up
For time:
• 100 Double Unders
2 rounds:
• 10 m Duck Walk
• 10 m Bear Crawl
3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
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
Conditioning
For time:
• 1,000 m Row
• 50 Barbell Overhead Lunges 45/35#
• 50 Push Press 45/35#
• 50 Burpees
• 50 Push Press 45/35#
• 50 Barbell Overhead Lunges 45/35#
• 1,000 m Row
Warm-up
• 300 m Row
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 Jumping Jacks
• 10 Air Squats
Strength
Front Squat
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM
• 5 reps at 80% of 1RM
Back 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
Conditioning
CrossFit Open 11.5
20 min AMRAP:
• 5 Power Cleans 145/100#
• 10 Toes to Bar
• 15 Wall Balls 20/14#
Warm-up
• 400 m Run
3 rounds:
• 30 sec Samson Stretch Hold Right
• 30 sec Samson Stretch Hold Left
• 30 sec Side Lunge Hold Right
• 30 sec Side Lunge Hold Left
2 rounds:
• 10 Walking Lunges 20/10#
• 10 Dumbbell Thrusters 20/10#
Strength
Clean & Jerk
• 3 reps at 70% of 1RM
• 2 reps at 75% of 1RM
• 1 rep at 80% of 1RM
Power Clean + Front Squat + Jerk
• 3 of each at 50% of 1RM Clean
• 2 of each at 60% of 1RM Clean
• 1 of each at 70% of 1RM Clean
Core
3 rounds:
• 10 Hollow Body Rocks
• 10 Seated Good Mornings 95/65#
Conditioning
3 rounds for time:
• 15 Double Kettlebell Deadlifts 70/53#
• 15 Handstand Push-ups
• 15 Box Jump Overs 24/20”
Warm-up
2 rounds:
• 10 PVC Passthroughs
• 10 Leg Swings /leg
2 rounds:
• 10 Wall Balls 20/14#
• 10 Mountain Climbers
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 70% of 1RM
• 2 reps at 75% of 1RM
• 1 rep at 80% of 1RM
3-Position Snatch (upper thigh, below knee, floor)
• 3 reps at 60% of 1RM Snatch
• 2 reps at 75% of 1RM Snatch
• 1 rep at 70% of 1RM Snatch
Core
4 rounds:
• 15 Lying Leg Raises
• 10 GHD Hip Extensions
Conditioning
30-20-10 reps for time:
• Row (calories)
• Air Squats
• AbMat Sit-ups
• Push-ups
• Pull-ups
Warm-up
• 20 cal Air Bike
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 Pike Stretch
• 30 sec Straddle Stretch
2 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 PVC Overhead Squats
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
• 1 rep at 103% of 1RM
Front Squat
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM
• 5 reps at 75% of 1RM
Conditioning
10 minute AMRAP:
• 30 Double Unders
• 15 Overhead Squats 95/65#
• 100 m Sprint
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
8 min E2MOM:
• 1 Power Snatch
• 1 Snatch Balance
• 2 OHS
8 min E2MOM:
• 3 Thrusters
Barbells start from the ground. Increase weight each set to finish as heavy as possible.
Conditioning
“12 Days of Christmas”
For time:
• 1 Rope Climb 15’
• 2 Power Snatches 135/95#
• 3 Burpees Over Bar
• 4 Hang Power Cleans 135/95#
• 5 AbMat Sit-ups
• 6 Kettlebell Swings 70/53#
• 7 Wall Balls 20/14#
• 8 Deadlifts 135/95#
• 9 Push-ups
• 10 Front Squats 135/95#
• 11 Chest-to-bar Pull-ups
• 12 Handstand Push-ups
Do 1, then 2-1, then 3-2-1, then 4-3-2-1… continue pattern until final round of 12-11-10-9-8-7-6-5-4-3-2-1.
