Lead Programmer

Warm-up
• 400 m Run

3 rounds:
• 10 Mountain Climbers
• 10 PVC Overhead Squats

3 rounds:
• 10 PVC Around the World CW
• 10 PVC Around the World CCW
• 10 PVC Passthroughs

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

Strength
5 min EMOM:
• 3 Snatch Grip Push Press
• 1 Overhead Squat

5 min EMOM:
• 1 Hang Power Snatch
• 1 Hang Squat Snatch

After each minute, increase weight to finish heavy.

Core
3 rounds:
• 10 Hanging Knee Raise 20/10# DB
• 10 Superman Rock

Conditioning
5 rounds for time:
• 400 m Row
• 15 Kettlebell Swings 70/53#

Warm-up
3 rounds:
• 10 m High Knees
• 10 m Butt Kicks
• 10 m High Kicks
• 10 m High Knee Skips
• 10 Jumping Jacks

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

Strength
12 min E2MOM:
• 1 Snatch

12 min E2MOM:
• 1 Clean & Jerk

Each lift, try to increase the weight to finish as heavy as possible.

Conditioning
15 min AMRAP:
• 50 Double Unders
• 40 Air Squats
• 30 Sit-ups
• 20 Burpees
• 10 Handstand Push-ups

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
10 min E2MOM:
• 1 Front Squat + 3 Back Squats

Every 2 min for 10 min (5 rounds), perform 1 front squat, rack, then 3 back squats. Start light. Work up to finish as heavy as possible.

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

Conditioning
10 rounds for time:
• 3 Ring Muscle-ups
• 5 Thrusters 115/75#

Warm-up
• 20 cal Air Bike
• 10 PVC Around the World CW
• 10 PVC Around the World CCW
• 10 PVC Passthroughs

2 rounds:
• 10 Push-ups
• 10 Ring Rows

Strength
Bench Press + Ring Pull-up Hold
• 3 sets: 3 reps at 60%, 70% & 80% of 1RM

Perform 3 bench press reps then immediately perform 3 strict ring pull-ups with 3 sec hold at the top for each set.

Conditioning
10-9-8-7-6-5-4-3-2-1 reps:
• Deadlifts 275/185#
• Box Jumps 30/24”
• GHD Sit-ups

Warm-up
• 200 Single Unders

2 rounds:
• 30 sec Pike Stretch
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Straddle Stretch
• 30 sec Goblet Squat Hold 70/53#

3 rounds:
• 10 Mountain Climbers
• 10 Barbell Thrusters 45/35#

Strength
10 min E2MOM:
• 3 Power Cleans
• 3 Front Squats
• 3 Shoulder-to-Overhead

Every 2 min for 10 min (5 rounds), perform 3 reps of each movement. Start light. Work up to finish heavy.

Conditioning
20 min AMRAP:
• 400 m Run
• Max Unbroken Wall Balls 20/14#

Warm-up
• 300 m Row

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 Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

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

Strength
Snatch
• 3 sets: 3 reps at 60%, 70% & 80% of 1RM

Overhead Squat
• 3 sets: 3 reps at 60%, 70% & 80% of 1RM

Conditioning
“Josh”
For time:
• 21 Overhead Squats 95/65#
• 42 Pull-ups
• 15 Overhead Squats 95/65#
• 30 Pull-ups
• 9 Overhead Squats 95/65#
• 18 Pull-ups

Warm-up
• 400 m Run

3 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Zombie Squats

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

Strength
10 min:
• Find 1RM Clean

Core
3 rounds:
• 10 GHD Sit-ups
• 10 Evil Wheels

Conditioning
30 min Alternating EMOM:
• Even min: 1 Rope Climb 15’
• Odd min: Max Row (calories)

Score is total calories rowed.

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
• 3 sets: 5 reps at 55%, 65% & 75% of 1RM

Deficit Deadlift 4”
• 3 sets: 5 reps AHAP

Conditioning
12 min AMRAP:
• 5 Hang Power Cleans 155/105#
• 10 Jumping Lunges

Warm-up
• 100 Single Unders

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
21-15-9 reps:
• Bench Press BW / 70% BW
• Pull-ups

Conditioning
4 rounds for time:
• 40 Air Squats
• 30 Kettlebell Swings 53/35#
• 20 Push-ups
• 10 Burpee Box Jumps 24/20”

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

3 rounds:
• 10 Walking Lunges
• 10 Jumping Jacks
• 10 Mountain Climbers
• 10 Air Squats

Strength
Clean & Jerk
• 3 sets: 5 reps at 55%, 65% & 75% of 1RM

Front Squat w/ 3 sec pause in  bottom
• 3 sets: 3 reps AHAP

Core
4 rounds:
• 30 sec Plank Hold
• 5 Dragon Flags

Conditioning
21-15-9 reps for time:
• Handstand Push-ups
• Toes-to-bar
• Deadlifts 225/155#

Warm-up
• 300 m Row

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 Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

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

Strength
Every 90 sec for 12 min:
• 2 Snatch Grip Pulls
• 1 Squat Snatch
• 1 Overhead Squat

Perform the complex one time in eight 90 second rounds. Increase weight to finish heavy.

Conditioning
10 min AMRAP:
• 30 Double Unders
• 10 Thrusters 95/65#

Warm-up
2 rounds:
• 10 m Sprint Backwards
• 10 m Sprint Forward­­
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left

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

Strength
Front Rack Reverse Lunges
• 3 sets: 5 reps at 55%, 65% & 75% of 1RM

Core
• 50 GHD Sit-ups
• 50 GHD Hip Extensions

Conditioning
21-15-9 reps for time:
• Row (calories)
• Kettlebell Swings 70/53#
• Chest-to-bar Pull-ups

Warm-up
• 400 m Run

3 rounds:
• 10 Walking Lunges
• 10 Jumping Jacks
• 10 Air Squats

3 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

Strength
“CrossFit Total”
• Back Squat
• Shoulder Press
• Deadlift

3 attempts at each lift, performed in listed order. Weight must increase after each successful attempt. Weight may not be decreased. A failed rep counts as an attempt. Score is the sum of the highest weight lifted from each movement.

Conditioning
10 rounds for time:
• 3 Snatches 135/95#
• 15 Wall Balls 20/14#

Warm-up
• 300 m Row
• 10 PVC Around the World CW
• 10 PVC Around the World CCW
• 10 PVC Passthroughs

3 rounds:
• 10 Incline DB Bench Press 30/20#
• 10 Bent-over Barbell Rows 95/65#

Strength
Bench Press + Strict Pull-up
• 3 sets: 5 reps at 55%, 65% & 75% of 1RM

Perform 5 bench press reps then immediately perform 5 strict pull-ups for each set

Conditioning
3 rounds for time:
• 12 Ring Dips
• 21 Pull-ups
• 400 m Run

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
10 min E2MOM:
• 1 Power Clean + 2 Front Squats + 1 Thruster
Increase weight to finish heavy

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

Conditioning
4 rounds for max reps:
• 1 min Shoulder-to-Overhead 115/75#
• 1 min Box Jumps 24/20”
• 1 min Deadlifts 115/75#
• 1 min Rest

Warm-up
• 20 cal Air Bike

3 rounds:
• 40 sec Thoracic Spine BB Stretch
• 20 sec Pigeon Pose Right
• 20 sec Pigeon Pose Left
• 20 sec Spiderman Lunge Right
• 20 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

Overhead Squat w/ 3 sec pause in  bottom
• 3 sets: 3 reps AHAP

Conditioning
5 rounds for time:
• 500 m Row
• 10 Overhead Squats 95/65#
• 10 Burpees over Rower

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

2 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left

Strength
Hang Squat Clean
• 4 sets: 2 reps AHAP

Smolov Jr. – week 3, day 4
Back Squat
• 10 sets: 3 reps at 85% + 15-25#

Conditioning
“Bradshaw”
10 rounds for time of:
• 3 Handstand Push-ups
• 6 Deadlifts 225/155#
• 12 Pull-ups
• 24 Double Unders

Warm-up
• Tabata Air Bike

3 rounds:
• 10 Jumping Jacks
• 10 Air Squats

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

Strength
Smolov Jr. – week 3, day 3
Back Squat
• 8 sets: 4 reps at 80% + 15-25#

Bench Press
• 5 sets: 1 rep AHAP

Conditioning
5 rounds for time:
• 5 Power Snatches 115/75#
• 10 Overhead Squats 115/75#
• 15 Toes-to-Bar

Warm-up
• 300 m Row

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

2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs

Strength
Smolov Jr. – week 3, day 2
Back Squat
• 7 sets: 5 reps at 75% + 15-25#

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

Conditioning
8 min AMRAP:
• 3 Kettlebell Swings 53/35#
• 3 Box Jumps 24/20”
• 6 Kettlebell Swings
• 6 Box Jumps
• 9 Kettlebell Swings
• 9 Box Jumps

Continue the pattern until time is up.

Warm-up
• 400 m Run

3 rounds:
• 10 Walking Lunges
• 10 Mountain Climbers

2 rounds:
• 10 Barbell Good Mornings 45/35#
• 10 Barbell Thrusters 45/35#

Strength
Clean & Jerk
• 5 sets: 1 rep AHAP

Shoulder Press
• 5 sets: 1 rep AHAP

Conditioning
For time:
• 100 Double Unders

Then, 21-15-9 reps:
• Dumbbell Squat Cleans 50/35#
• Burpees

Then:
• 100 Double Unders