Lead Programmer

Certifications: CrossFit Level 1, CrossFit Weightlifting CrossFit Experience: since 2013 Programming Experience: since 2006

Wed, Dec 9, 2015

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Warm-up
2 rounds:
• 10 cal Air Bike
• 10 PVC Passthroughs
• 10 Cossack Side Lunges /side
• 10 Jumping Air Squats

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left

Strength
Back Squat (deload)
• 7 sets: 5 reps at 45%

Conditioning
For time:
• 50 AbMat Sit-ups
• 400 m Run
• 50 Kettlebell Swings 53/35#
• 800 m Run
• 50 Kettlebell Swings 53/35#
• 400 m Run
• 50 AbMat Sit-ups

Tue, Dec 8, 2015

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Warm-up
• 400 m Run

2 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 Jacks
• 6 Air Squats

Strength
3-Position Clean (top down: upper thigh, below knee, floor)
• 5 sets: 1 complex AHAP

Shoulder Press + Push Press + Push Jerk
• 3 sets: 1 complex AHAP

Conditioning
5 rounds for max reps:
• 1 min Row (calories)
• 1 min Push Press 75/55#
• 1 min Box Jumps 24/20”
• 1 min Rest

Mon, Dec 7, 2015

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Warm-up
• 300 m Row
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
• 10 PVC Good Mornings
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg

2 rounds:
• 60 sec Thoracic Spine BB Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

Strength
Back Squat (deload)
• 6 sets: 6 reps at 40%

Snatch Balance
• 3 reps at 75% of 1RM Snatch
• 2 reps at 85% of 1RM Snatch
• 1 reps at 95% of 1RM Snatch
• 1 reps at 100% of 1RM Snatch

Conditioning
CrossFit Liftoff Event 3
12 min AMRAP:
• 3 Snatch 135/95#
• 6 Clean & Jerk 135/95#
• 9 Chest-to-bar Pull-ups
• 54 Double Unders

Sat, Dec 5, 2015

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Warm-up
4 rounds:
• 100 m Run
• 5 Air Squats

2 rounds:
• 30 sec Squat Hold
• 30 sec Straddle Stretch
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Side Lunge Hold Right
• 30 sec Side Lunge Hold Left

Strength
Hang Squat Clean
• 5 sets: 1 rep AHAP

Back Squat (Smolov Jr. 3.4)
• 10 sets: 3 reps at 85%+15-25#

Conditioning
12 rounds for time:
• 2 Strict Handstand Push-ups
• 4 Deadlifts 255/175#
• 6 Bar-Facing Burpees

Fri, Dec 4, 2015

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Warm-up
• Tabata Air Bike
• 20 Air Squats

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

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

Strength
Back Squat (Smolov Jr. 3.3)
• 8 sets: 4 reps at 80%+15-25#

Bench Press
• 5 sets: 1 rep AHAP

Conditioning
3 rounds for time:
• 30 calorie Row
• 30 Push-ups
• 30 Pull-ups
• 30 Double Unders

Mon, Nov 30, 2015

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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
• 5 sets: 1 rep AHAP

Back Squat (Smolov Jr. 3.1)
• 6 sets: 6 reps at 70%+15-25#

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

Sat, Nov 28, 2015

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Warm-up
• 300 m Row

2 rounds:
• 20 sec Side Lunge Stretch Right
• 20 sec Side Lunge Stretch Left
• 20 sec Spiderman Lunge Right
• 20 sec Spiderman Lunge Left

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

Strength
Back Squat (Smolov Jr. 2.4)
• 10 sets: 3 reps at 85%+10-20#

7 min EMOM:
• 1 Power Snatch + 2 OHS

7 min EMOM:
• 2 Clusters

Conditioning
4 rounds for time:
• 80 Double Unders
• 20 Front Rack Walking Lunges (steps) 95/65#
• 400 m Run

Fri, Nov 27, 2015

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Warm-up
• 100 Single Unders
• 50 Double Unders
• 10 Triple Unders

3 rounds of “Cindy”:
• 5 Pull-ups
• 10 Push-ups
• 15 Air Squats

Strength
Back Squat (Smolov Jr. 2.3)
• 8 sets: 4 reps at 80%+10-20#

Bench Press
• 3 sets: 3 reps AHAP

Conditioning
“Hope”
3 rounds for max reps:
• 1 min Burpees
• 1 min Power Snatches 75/55#
• 1 min Box Jumps 24/20”
• 1 min Thrusters 75/55#
• 1 min Chest-to-bar Pull-ups
• 1 min Rest

Tue, Nov 24, 2015

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Warm-up
2 rounds of:
• 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
Power Clean + Front Squat + 2 Jerks
• 5 sets: 1 complex AHAP

Shoulder Press
• 3 sets: 3 reps AHAP

Conditioning
“DT”
5 rounds for time:
• 12 Deadlifts 155/105#
• 9 Hang Power Cleans 155/105#
• 6 Push Jerks 155/105#

Mon, Nov 23, 2015

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Warm-up
• 300 m Row
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
• 10 PVC Sots Press
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg

3 rounds:
• 60 sec Thoracic Spine BB Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

Strength
3-Position Snatch (upper thigh, below knee, floor)
• 5 sets: 1 complex AHAP

Back Squat (Smolov Jr. 2.1)
• 6 sets: 6 reps at 70%+10-20#

Conditioning
16 min AMRAP:
• 16 One-Arm KB Snatch 53/35# (8/side)
• 16 Wall Balls 20/14#

Sat, Nov 21, 2015

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Warm-up
• 300 m Row

3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left

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

Strength
10 min E2MOM:
• 1 Snatch AHAP

10 min E2MOM:
• 1 Clean & Jerk AHAP

Back Squat (Smolov Jr. 1.4)
• 10 sets: 3 reps at 85%

Conditioning
For time:
• 9 Thrusters 135/95#
• 90 Double Unders
• 7 Thrusters 135/95#
• 70 Double Unders
• 5 Thrusters 135/95#
• 50 Double Unders

Wed, Nov 18, 2015

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Warm-up
• 300 m Row

2 rounds:
• 20 sec Side Lunge Stretch Right
• 20 sec Side Lunge Stretch Left
• 20 sec Spiderman Lunge Right
• 20 sec Spiderman Lunge Left

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

Strength
Back Squat (Smolov Jr. 1.2)
• 7 sets: 5 reps at 75%

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

Conditioning
3 rounds for time:
• 15 Handstand Push-ups
• 15 Power Cleans 135/95#
• 400 m Run

Tue, Nov 17, 2015

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Warm-up
• 400 m Run

2 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
3-Position Clean (top down: upper thigh, below knee, floor)
• 5 sets: 1 complex AHAP

Shoulder Press
• 3 sets: 5 reps AHAP

Conditioning
4 rounds for max reps:
• 60 sec Chest-to-bar Pull-ups
• 30 sec Rest
• 60 sec Wall Balls 20/14#
• 30 sec Rest
• 60 sec Burpees (to 6” target)
• 30 sec Rest

Sat, Nov 14, 2015

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Warm-up
2 rounds:
• 10 cal Air Bike
• 10 PVC Passthroughs
• 10 PVC Overhead Squats

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left

3 rounds:
• 10 m Walking Lunges
• 10 Dumbbell Thrusters 20/10#

Strength
Thruster (Test for 1 Rep Max)
• 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

Rest 2 minutes between each set

Conditioning
“Daniel”
For time:
• 50 Pull-ups
• 400 m Run
• 21 Thrusters 95/65#
• 800 m Run
• 21 Thrusters 95/65#
• 400 m Run
• 50 Pull-ups

Fri, Nov 13, 2015

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Warm-up
• 300 m Row

3 rounds:
• 10 Jumping Jacks
• 10 PVC Good Mornings

2 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

Strength
Deadlift (Test for 1 Rep Max)
• 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

Rest 2 minutes between each set

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
30-20-10 reps for time:
• Deadlifts 115/75#
• Push Presses 115/75#
• Double Unders