Lead Programmer Warm-up
• 20 cal Air Bike
3 rounds:
• 10 Jumping Jacks
• 10 Air Squats
2 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
Strength
4 sets:
• 2 Front Squats + 4 Back Squats
Weight(deload week): 70% of 1RM Front Squat
Conditioning
21-18-15-12-9-6-3 reps for time of:
• Row (calories)
• Push Press 75/55#
Warm-up
• 300 m Row
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
2 rounds:
• 10 PVC Good Mornings
• 10 PVC Overhead Squats
Strength
8 min E2MOM:
• 3-Position Snatch (upper thigh, below knee, floor)
8 min E2MOM:
• 3-Position Clean (upper thigh, below knee, floor)
Increase weight to finish heavy.
Conditioning
8 rounds for time:
• 8 Kettlebell Swings 70/53#
• 8 Burpees
• 8 AbMat Situps
Warm-up
3 rounds:
• 30 Double Unders
• 10 Air Squats
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 Couch Stretch Right
• 30 sec Couch Stretch Left
Strength
4 sets:
• 2 Front Squats + 4 Back Squats
Weight (deload week): 70% of 1RM Front Squat
Conditioning
3 rounds for time:
• 10 Power Cleans 135/95#
• 15 Pull-ups
• 20 Wall Balls 20/14#
Warm-up
3 rounds:
• 10 m High Knee Skips
• 10 m Butt Kicks
• 10 Air Squats
2 rounds:
• 10 Cossack Side Lunges
• 10 Prone Scorpions (face down)
• 10 Supine Scorpions (face up)
2 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Bulgarian Stretch Right
• 30 sec Bulgarian Stretch Left
Strength
Snatch
10 min on the clock:
• 3 attempts at 1RM
Rest 3 min
Clean & Jerk
10 min on the clock:
• 3 attempts at 1RM
Conditioning
For time:
• 500 m Row
• 10 Overhead Walking Lunges 95/65#
• 20 Box Jump Overs 24/20”
• 30 Overhead Squats 95/65#
• 20 Box Jump Overs 24/20”
• 10 Overhead Walking Lunges 95/65#
• 500 m Row
Warm-up
• 200 m Run
• 200 m Run Backwards
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
3 sets:
• 4 Front Squats
Weight: 60% of 1RM
Core
4 rounds:
• 30 sec Weighted Supine GHD Hold 20/14#
• 10 Romanian Deadlifts 135/95#
Conditioning
21-15-9 reps for time:
• Chest-to-bar Pull-ups
• Dumbbell Thrusters 35/25#
Warm-up
3 rounds:
• 10 Walking Lunges
• 10 Jumping Jacks
• 10 Mountain Climbers
• 10 Air Squats
2 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
Strength
6 sets:
• 2 Front Squats + 4 Back Squats
Weight: 94% of weight used on Monday
Conditioning
5 rounds for time:
• 40 Double Unders
• 5 Deadlifts 275/185#
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
5 sets:
• 2 Snatch Grips Pulls + 1 Snatch
5 sets:
• 2 Paused Power Cleans + 1 Paused Clean
3 sets:
• 1 Push Press + 1 Push Jerk + 1 Split Jerk
Conditioning
7 min AMRAP:
• 3 Power Snatches 95/65#
• 3 Lateral Burpees over Bar
• 6 Power Snatches 95/65#
• 6 Lateral Burpees over Bar
• 9 Power Snatches 95/65#
• 9 Lateral Burpees over Bar
Continue pattern until time.
Warm-up
• 300 m Row
• 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
Strength
6 sets:
• 2 Front Squats + 4 Back Squats
Weight: 100% of 1RM Front Squat
Conditioning
6 rounds for time:
• 9 Kettlebell Swings 70/53#
• 9 Toes-to-Bar
Warm-up
• 400 m Run
3 rounds:
• 10 Jumping Jacks
• 10 Air Squats
• 10 Mountain Climbers
Strength
CrossFit “The Other Total”
• 1 Rep Max Bench Press
• 1 Rep Max Clean
• 1 Rep Max Overhead Squat
Total is the sum of the best lifts.
Conditioning
7 rounds for time:
• 7 Box Jumps 30/24”
• 7 Squat Cleans 115/75#
• 7 Handstand Push-ups
Warm-up
3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
4 rounds:
• 20 Double Unders
• 5 Dumbbell Thrusters 20/10#
Strength
3 sets:
• 4 Front Squats
Weight: 60% of 1RM
Core
For time:
• 100 AbMat Situps
Conditioning
10 min AMRAP:
• 15 cal Row
• 15 Wall Balls 20/14#
Warm-up
• 20 Air Bike
• 10 Arm Circles CW
• 10 Arm Circles CCW
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 20 PVC Passthroughs
3 rounds:
• 10 Medicine-Ball Cleans 20/14#
• 10 Cossack Side Lunges
Strength
6 sets:
• 2 Front Squats + 4 Back Squats
Weight: 94% of weight used on Monday
Conditioning
5 rounds for time:
• 5 Bar Muscle Ups
• 10 Push-ups
• 400 m Run
Warm-up
2 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
2 rounds:
• 15 Jumping Jacks
• 15 Air Squats
• 10 Romanian Deadlifts 45/35#
• 10 Barbell Thrusters 45/35#
Strength
8 min EMOM:
• 1 Snatch
8 min EMOM:
• 1 Clean & Jerk
After each lift try to increase the weight to finish as heavy as possible.
Core
• Reverse Tabata Hollow Body Hold
Conditioning
For time:
• 30 cal Row
• 30 Deadlifts 155/105#
• 20 cal Row
• 20 Hang Power Cleans 155/105#
• 10 cal Row
• 10 Push Jerks 155/105#
Warm-up
• 400 m Run
3 rounds:
• 10 Jumping Jacks
• 10 Jumping Air Squats
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 Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
Strength
6 sets:
• 2 Front Squats + 4 Back Squats
Weight: 95% of 1RM Front Squat
Conditioning
“CrossFit Hope”
3 rounds for max reps:
• 1 min Burpees
• 1 min Power Snatches 75/35#
• 1 min Box Jumps 24/20”
• 1 min Thrusters 75/35#
• 1 min Pull-ups
• 1 min Rest
Warm-up
• 300 m Row
3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
2 rounds:
• 10 PVC Good Mornings
• 10 PVC Overhead Squats
Strength
10-8-6-4-2 reps:
• Deadlifts
• Bench Press
• Strict Pull-ups
Increase weight to finish heavy.
Conditioning
20 min AMRAP:
• 8 Dual KB Thrusters 35/18#
• 8 Dual KB Lunges 35/18#
• 200 m Run
Warm-up
• Tabata 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 Walking Lunges
• 10 Jumping Jacks
• 10 Air Squats
Strength
3 sets:
• 4 Front Squats
Weight: 60% of 1RM
Core
3 rounds:
• 10 GHD Sit-ups
• 10 Evil Wheels
Conditioning
For time:
• 200 Double Unders
• 100 Wall Balls 20/14#
• 50 Toes-to-Bar
Warm-up
• 400 m Run
3 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
2 rounds:
• 10 Sit-up to Pike
• 10 Sit-up to Straddle
• 10 Wall Balls 20/14#
Strength
6 sets:
• 3 Front Squats + 6 Back Squats
Weight: 94% of weight used on Monday
Conditioning
3 rounds for time:
• 500 m Row
• 21 Kettlebell Swings 53/35#
• 12 Burpees over Rower
Warm-up
2 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
2 rounds:
• 15 Jumping Jacks
• 15 Air Squats
• 10 Romanian Deadlifts 45/35#
• 10 Barbell Thrusters 45/35#
Strength
3 sets:
• 3-Position Snatch (Hip, Knee, Floor)
3 sets:
• 3-Position Clean (Hip, Knee, Floor)
Core
3 rounds:
• 10 Lying Leg Raises
• 10 GHD Hip Extensions
Conditioning
6 rounds for time:
• 5 Handstand Push-ups
• 5 Power Cleans 185/125#
• 15 Pull-ups
• 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
6 sets:
• 3 Front Squats + 6 Back Squats
Weight: 90% of 1RM Front Squat
Conditioning
3 min AMRAP:
• 20 Box Jump Overs 24/20”
• Max Power Snatches 75/35#
1 min Rest
3 min AMRAP:
• 20 Box Jump Overs 24/20”
• Max Power Snatches 95/55#
1 min Rest
3 min AMRAP:
• 20 Box Jump Overs 24/20”
• Max Power Snatches 115/75#
1 min Rest
3 min AMRAP:
• 20 Box Jump Overs 24/20”
• Max Power Snatches 135/95#
Score is total number of power snatches.
Warm-up
• 300 m Row
• 10 PVC Around the World CW
• 10 PVC Around the World CCW
• 10 PVC Passthroughs
2 rounds:
• 10 Band Triceps Pushdowns
• 10 Push-ups
• 10 Ring Rows
Strength
10-8-6-4-2 reps:
• Bench Press
• Strict Dips
Increase weight to finish heavy.
Conditioning
20 min Alternating EMOM:
• Even min: 1 Rope Climb 15’
• Odd min: Max Assault AirBike cal
Score is total number of calories.
Warm-up
2 rounds:
• 10 cal Air Bike
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
3 rounds:
• 20 sec Couch Stretch Right
• 20 sec Couch Stretch Left
• 40 sec Goblet Squat Hold 53/35#
Strength
3 sets:
• 4 Front Squats
Weight: 60% of 1RM
Core
6 rounds:
• 20 sec Hollow Body Rock
• 10 sec Rest
• 20 sec Superman Rock
• 10 sec Rest
Conditioning
3-9-15-21-15-9-3 reps for time:
• Chest-to-bar Pull-ups
• Overhead Squats 95/65#