Lead Programmer

Warm-up • 300 m Row 3 rounds: • 10 Jumping Jacks • 10 Air Squats 2 rounds: • 30 sec Pike Stretch • 30 sec Straddle Stretch • 30 sec Couch Stretch Right • 30 sec Couch Stretch Left • 30 sec Spiderman Lunge Right • 30 sec Spiderman Lunge Left Strength 10-8-6-4-2 reps: • Back Squat • Deadlifts Setup 2 bars, one on the rack for squats and one on the ground for deads. Increase weight to finish heavy as possible. Conditioning For time: • 100-80-60-40-20 Double Unders • 5-4-3-2-1 Deadlifts 275/185#

Warm-up • 200 Single Unders 4 rounds: • 15 sec Arm Circles CW • 15 sec Arm Circles CCW • 15 sec Jumping Jacks • 15 sec Mountain Climbers • 15 sec Butterfly Stretch • 15 sec Straddle Stretch Strength Bench Press • 3 sets of 3 reps, work up to 80% of 1RM Weighted Dips • 3 sets of 3 reps, work up to 80% of 1RM Core 3 rounds: • 10 AbMat Sit-ups w/ Plate 25/15# • 10 Russian Twists w/ Plate 25/15# Conditioning “Strict Cindy” 20 min AMRAP: • 5 Strict Pull-ups • 10 Hand-release Push-ups • 15 Air Squats

Warm-up • 300 m Row 2 rounds: • 10 Band Pull-a-parts • 10 Band Passthroughs • 10 Band Overhead Squats 3 rounds: • 30 sec Pec Stretch w/ Band Right • 30 sec Pec Stretch w/ Band Left • 30 sec Spiderman Lunge Right • 30 sec Spiderman Lunge Left Strength 10 min E2MOM: • 2 Hang Power Snatch • 1 Squat Snatch Increase weight to finish as heavy as possible. Conditioning 12 min AMRAP: • 1 Hang Power Clean 95/65# • 1 Shoulder-to-Overhead 95/65# • 1 Front Rack Lunge 95/65# • 2 Hang Power Cleans 95/65# • 2 Shoulder-to-Overhead 95/65# • 2 Front Rack Lunges 95/65# • 3 Hang Power Cleans 95/65# • 3 Shoulder-to-Overhead 95/65# • 3 Front Rack Lunges 95/65# … continue the +1 rep pattern until time. Every time the barbell touches the ground: • 5 Burpees

Warm-up • 20 cal Air Bike 2 rounds: • 10 Front-to-back Leg Swings /leg • 10 Side-to-side Leg Swings /leg • 10 PVC Passthroughs • 10 PVC Overhead Squats 2 rounds: • 30 sec Couch Stretch Right • 30 sec Couch Stretch Left • 30 sec Pigeon Pose Right • 30 sec Pigeon Pose Left • 30 sec Pike Stretch • 30 sec Straddle Stretch Strength Clean & Jerk • 3 sets of 3 reps, work up to 80% of 1RM Front Squats • 3 sets of 3 reps, work up to 80% of 1RM Core 3 rounds: • 20 sec Lying Leg Raises • 20 sec Rest • 20 sec Plank on Elbows • 20 sec Rest • 20 sec Hollow Rocks • 20 sec Rest Conditioning 21-15-9 reps for time: • Power Snatch * • Handstand Push-ups Round of 21: 95/65# Round of 15: 115/75# Round of 9: 135/85#

Warm-up • 20 cal Air Bike 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 Downward Facing Dog • 30 sec Upward Facing Dog • 30 sec Butterfly Stretch • 30 sec Goblet Squat Hold 53/35# Strength 10 min EMOM: • 1 Snatch • 2 Hang Cleans Use 1 bar; try not to drop the bar while performing the complex. Add weight to finish as heavy as possible. Conditioning 4 rounds for time: • 25 Russian Kettlebell Swings 70/53# • 25 GHD Sit-ups • 250 m Row • 25 No Push-up Burpees The no push-up burpees are just like regular burpees but stop at the plank (top of a push-up) position without putting chest on the ground and back up. No clap overhead. Check out the video in link above.

Warm-up • 300 m Row 5 rounds: • 5 Dumbbell Hang Power Cleans 20/10# • 5 Dumbbell Thrusters 20/10# 3 rounds: • 30 sec Couch Stretch Right • 30 sec Couch Stretch Left • 30 sec Pike Stretch • 30 sec Straddle Stretch Strength Back Squat • 3 sets of 3 reps, work up to 80% of 1RM Deadlifts • 3 sets of 3 reps, work up to 80% of 1RM Conditioning CrossFit Open 19.5 33-27-21-15-9 reps for time: • Thrusters 95/65# • Chest-to-bar Pull-ups Time cap: 20 minutes

Warm-up • 100 Single Unders (clockwise) • 100 Single Unders (counter-clockwise) 4 rounds: • 15 sec Arm Circles CW • 15 sec Arm Circles CCW • 15 sec Arm Hugs • 15 sec Plank Hold • 15 sec Pike Stretch • 15 sec Butterfly Stretch 3 rounds: • 5 Push-ups • 5 Strict Pull-ups • 10 sec Pull-up Hold Strength 10 min E2MOM: • 6 Dumbbell Bench Press • 4 Bent Over Barbell Rows • 2 Weighted Bar Dips Try to be explosive with these movements, AHAP. Increase weight to finish heavy. Core 4 rounds: • 20 sec Ball Slams • 10 sec Rest • 20 sec Russian Twists • 10 sec Rest Conditioning 4 rounds for max reps: • 1 min AirBike calories • 1 min Dumbbell Hang Power Snatch 50/35# • 1 min Box Jump Overs 24/20” • 1 min Rest

Warm-up • 400 m Run 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 Snatch • 3 sets of 3 reps, work up to 80% of 1RM Overhead Squat • 3 sets of 3 reps, work up to 80% of 1RM Conditioning 10-9-8-7-6-5-4-3-2-1 reps for time: • Deadlifts 225/135# • Chest-to-bar Pull-ups

Warm-up • Tabata Row 2 rounds: • 30 sec Box Stretch Right • 30 sec Box Stretch Left • 30 sec Couch Stretch Right • 30 sec Couch Stretch Left 2 rounds: • 10 Jumping Jacks • 10 Romanian Deadlifts 45/35# • 10 Barbell Thrusters 45/35# Strength 10 min E2MOM: • 3 Hang Power Cleans • 1 Thruster Increase weight to finish heavy. Core 3 rounds: • 30 Flutter Kicks • 10 GHD Sit-ups Conditioning For time: • 20 Double Unders • 20 Thrusters 95/65# • 20 Double Unders • 20 Sumo Deadlift High Pull 95/65# • 20 Double Unders • 20 Push Jerks 95/65# • 20 Double Unders • 20 Overhead Squats 95/65# • 20 Double Unders • 20 Front Squats 95/65#

Warm-up • Reverse Tabata Air Bike 3 rounds: • 10 m Walking Lunges • 10 Dumbbell Thrusters 20/10# 3 rounds: • 30 sec Couch Stretch Right • 30 sec Couch Stretch Left • 30 sec Pike Stretch • 30 sec Straddle Stretch Strength For max rounds completed: • Death by Clusters 115/75# Perform 1 rep in the first minute, 2 reps in the second minute, 3 reps in the third minute, etc. until you can no longer complete the number of reps in the minute. Score is the last full round completed. Conditioning For time: • 3,000 m Row * *Every 3 min, perform: • 30 Wall Balls 20/14#

Warm-up • 400 m Run 2 rounds: • 10 PVC Passthroughs • 10 Front-to-back Leg Swings /leg • 10 Side-to-side Leg Swings /leg • 10 PVC Overhead Squats 3 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 Side Lunge Stretch Right • 30 sec Side Lunge Stretch Left Strength 10 min EMOM: • 3 Back Squat + 3 Deadlifts Setup 2 bars, one on the rack for squats and one on the ground for deads. Increase weight to finish heavy as possible. Conditioning CrossFit Open 19.4 For time, 3 rounds: • 10 Power Snatches 95/65# • 12 Bar-Facing Burpees 3 min Rest Then, 3 rounds: • 10 Bar Muscle-ups • 12 Bar-Facing Burpees Time cap: 12 minutes (including 3 min rest)

Warm-up • 1 min Legs-only Air Bike • 1 min Arms-only Air Bike 2 rounds: • 10 Air Squats • 10 Arm Circles CW • 10 Arm Circles CCW • 10 Arm Hugs • 10 Alternating Arm Swings 3 rounds: • 10 Ring Rows • 5 Inch Worm Push-ups Strength Bench Press • 3 sets of 5 reps at 75% of 1RM Weighted Dips • 3 sets of 5 reps at 75% of 1RM Core 3 rounds: • 20 sec Sorenson Hold • 10 GHD Hip Extensions Conditioning 21-15-9 reps for time: • Hang Power Clean 115/75# • Ring Dips • Pull-ups • Push-ups

Warm-up 3 rounds: • 10 m High Knees • 10 m Butt Kicks • 10 m Side Shuffle Right • 10 m Side Shuffle Left • 10 Air Squats 3 rounds: • 10 Weighted PVC Passthroughs • 10 PVC Overhead Squats 3 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 10 min E2MOM: • 3 Power Snatch • 3 Overhead Squats Increase weight to finish as heavy as possible. Conditioning 10 min E2MOM: • 15 Overhead Squats 95/65# • Max Knees-to-Elbows Every 2 min, perform 15 OHS then max hanging K2E in the time remaining. Continue for 10 min (5 rounds). Score is total number of K2E.

Warm-up
• 300 m Row

3 rounds:
• 10 Dumbbell Thrusters 20/10#
• 10 Jumping Jacks

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

Strength
Clean & Jerk
• 3 sets of 5 reps at 75% of 1RM

Front Squats
• 3 sets of 5 reps at 75% of 1RM

Core
3 rounds:
• 10 Hollow Rocks
• 10 Evil Wheels

Conditioning
7 rounds for time:
• 7 Deadlifts 185/135#
• 7 Burpee Box Jumps 24/20”

Warm-up • 100 Single Unders • 50 Double Unders • 10 Triple Unders 2 rounds: • 10 PVC Passthroughs • 10 PVC Good Mornings • 10 PVC Overhead Squats 2 rounds: • 10 Romanian Deadlifts 45/35# • 10 Barbell Thrusters 45/35# Conditioning 5 rounds for max reps: • 30 sec AirBike (calories) • 90 sec Rest • 30 sec Snatch 95/65# • 90 sec Rest • 30 sec Row (calories) • 90 sec Rest • 30 sec Clean & Jerk 135/95# • 90 sec Rest • 30 sec SkiErg (calories) • 90 sec Rest

Warm-up • 300 m Row 3 rounds: • 30 sec Couch Stretch Right • 30 sec Couch Stretch Left • 30 sec Pike Stretch • 30 sec Straddle Stretch 2 rounds: • 10 Front-to-back Leg Swings /leg • 10 Side-to-side Leg Swings /leg • 10 PVC Passthroughs • 10 PVC Overhead Squats Strength Back Squat • 3 sets of 5 reps at 70% of 1RM Deadlifts • 3 sets of 5 reps at 70% of 1RM Conditioning CrossFit Open 19.3 For time: • 200 ft Dumbbell Overhead Lunge 50/35# • 50 Dumbbell Box Step-ups 50/35# 24/20″ • 50 Strict Handstand Push-ups • 200 ft Handstand Walk Time cap: 10 minutes

Warm-up • 200 Single Unders 2 rounds: • 5 PVC Passthroughs • 5 Front-to-back Leg Swings /leg • 5 Side-to-side Leg Swings /leg • 5 PVC Around the World /side • 5 PVC Good Mornings • 5 PVC Overhead Squats 2 rounds: • 10 Incline DB Bench Press 30/20# • 10 Bent-over DB Rows 30/20# Strength 10 min EMOM: • 3 Bench Press • 3 Strict Pull-up   Increase weight to finish heavy. Core 3 rounds: • 10 Romanian Deadlifts 135/95# • 10 GHD Sit-ups Conditioning 6 rounds for time: • 5 Bar Muscle-ups • 15 Wall Balls 20/14#

Warm-up • 20 cal Air Bike 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 • 3 sets of 5 reps at 65% of 1RM Overhead Squat • 3 sets of 5 reps at 65% of 1RM Conditioning 5 rounds for max calories: 2 min: • 9 Hang Power Snatch 95/65# • 9 Burpees Over Bar • Max Row (calories) 1 min: • Rest

Warm-up
• 400 m Run

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

3 rounds:
• 6 Jumping Lunges
• 6 Air Squats

Strength
10 min E2MOM:
• 3 Power Cleans
• 3 Front Squats
• 3 Jerks

Increase weight to finish heavy.

Core
6 rounds:
• 20 sec Hollow Body Rock
• 10 sec Rest
• 20 sec Superman Rock
• 10 sec Rest

Conditioning
15-12-9-6-3 reps:
• Dumbbell Thrusters 50/35#
• Pull-ups

Warm-up
• Tabata Row (calories)

2 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 at 70% of 1RM
• 2 reps at 80% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM

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

Core
6 rounds:
• 20 sec Hollow Body Rocks
• 10 sec Rest
• 20 sec Forearm Plank
• 10 sec Rest

Conditioning
3 rounds:
In 4 min, complete 2 rounds:
• 10 Kettlebell Deadlifts 70/53#
• 15 Box Jumps 24/20”
Then:
• Max AirBike calories
2 min Rest

Within 4 minutes, complete 2 rounds of 10 dual Kettlebell Deadlifts and 15 Box Jumps, then in the remaining time, complete as many AirBike calories as possible. Rest 2 minutes. Repeat 2 more times for a total of 3 rounds. Score is total AirBike calories.