Lead Programmer

Warm-up
2 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 Wallballs 20/14#

Strength
Clean & Jerk
• 3 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 3+ reps at 80% of 1RM

Shoulder Press
• 3 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 3+ reps at 80% of 1RM

Conditioning
3 rounds for time:
• 10 Shoulder to Overhead 135/95#
• 20 Toes-to-bar
• 400 m Run

No rack. Barbell starts from the ground for the shoulder to overhead.

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

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 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 3+ reps at 80% of 1RM

Overhead Squat
• 3 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 3+ reps at 80% of 1RM

Core
6 rounds:
• 30 sec Handstand Hold
• 20 Hollow Rocks

Conditioning
“Elizabeth”
21 – 15 – 9 reps for time:
• Squat Clean 135/95#
• Ring Dips

Warm-up
• 400 m Run
• 20 PVC Passthroughs
• 20 PVC Overhead Squats
• 10 Prone Scorpions (face down)
• 10 Supine Scorpions (face up)

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

Strength
Back Squat
• 5 reps at 55% of 1RM
• 5 reps at 65% of 1RM
• 5+ reps at 75% of 1RM

Front Squat
• 5 reps at 55% of 1RM
• 5 reps at 65% of 1RM
• 5+ reps at 75% of 1RM

10 min EMOM:
• 1 Hang Snatch + 1 Snatch

Start light then work up to as heavy as possible.

Conditioning
For max reps:
• Tabata Row (calories)
• Tabata Handstand Push-ups
• Tabata Kettlebell Lunges 53/35#
• Tabata Box Jumps 24/20”
• Tabata Kettlebell Goblet Squats 53/35#

A tabata is 8 rounds of 20 seconds of work followed by 10 seconds of rest. After finishing one tabata move right into the next tabata with no added rest. Score is total number of reps/calories.

Warm-up
• Tabata Air Bike

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

Strength
Bench Press
• 5 reps at 55% of 1RM
• 5 reps at 65% of 1RM
• 5+ reps at 75% of 1RM

Weighted Pull-ups
• 5 reps at 55% of 1RM
• 5 reps at 65% of 1RM
• 5+ reps at 75% of 1RM

Core
3 rounds:
• 30 Flutter Kicks
• 20 MedBall Russian Twists 20/14#

Conditioning
40-30-20-10 reps for time:
• Power Cleans 135/95#
• Wall Balls 20/14#
• Pull-ups
• Push-ups

Warm-up
• 100 Jump Rope Singles
• 50 Double Unders

3 rounds:
• 20 sec Pigeon Pose Right
• 20 sec Pigeon Pose Left
• 40 sec Goblet Squat Hold 70/53#

3 rounds:
• 10 Jacking Jacks
• 10 Air Squats

Strength
Front Squat
• 5 reps at 55% of 1RM
• 5 reps at 65% of 1RM
• 5+ reps at 75% of 1RM

Back Squat
• 5 reps at 55% of 1RM
• 5 reps at 65% of 1RM
• 5+ reps at 75% of 1RM

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

Conditioning
4 rounds for time:
• 200 m Run
• 12 Kettlebell Swings 70/53#
• 200 m Run Backwards
• 12 Kettlebell Swings 70/53#

Warm-up
• 400 m Run

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 Box Stretch Right
• 30 sec Box Stretch Left

Strength
Clean & Jerk
• 5 reps at 55% of 1RM
• 5 reps at 65% of 1RM
• 5+ reps at 75% of 1RM

Shoulder Press
• 5 reps at 55% of 1RM
• 5 reps at 65% of 1RM
• 5+ reps at 75% of 1RM

Conditioning
5 rounds for time:
• 400 m Row
• 20 Thrusters 45/35#

Warm-up
• 300 m Row

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
• 5 reps at 55% of 1RM
• 5 reps at 65% of 1RM
• 5+ reps at 75% of 1RM

Overhead Squat
• 5 reps at 55% of 1RM
• 5 reps at 65% of 1RM
• 5+ reps at 75% of 1RM

Core
3 rounds:
• 8 Strict Toes-to-bar
• 10 GHD Sit-ups
• 12 Ring Knees-to-Elbows

Conditioning
10 min AMRAP:
• 7 Power Snatches 95/65#
• 14 Overhead Squats 95/65#
• 7 Bar-Facing Burpees

Warm-up
• Tabata Air Bike

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

3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

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

Go for PRs if you’re feeling good.

Conditioning
“Nutts”
For time:
• 10 Handstand Push-ups
• 15 Deadlifts 250/175#
• 25 Box Jumps 30/24”
• 50 Pull-ups
• 100 Wall Balls 20/14#
• 200 Double Unders
• 400 m Run with Plate 45/25#

Warm-up
• 400 m Run

3 rounds:
• 20 Side to Side Jumps
• 10 Air Squats

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

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

Core
3 rounds:
• 15 GHD Hip Extensions
• 10 Medicine Ball V-Ups

Conditioning
3 rounds for time:
• 15 One-Arm DB Power Snatch Right 40/25#
• 5 Bar Muscle Ups
• 15 One-Arm DB Power Snatch Left 40/25#
• 5 Bar Muscle Ups

Warm-up
4 rounds:
• 25 Double Unders
• 5 Dumbbell Thrusters 20/10#

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
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
4 rounds:
• 30 sec Hollow Body Hold
• 15 sec Rest
• 30 sec Handstand Hold
• 15 sec Rest

Conditioning
5 rounds for max reps:
• 90 sec Row calories
• 30 sec Rest
• 90 sec Wall Balls 20/14#
• 30 sec Rest

Warm-up
• 500 m Row

2 rounds:
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
• 10 m Duck Walk

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

Conditioning
For time:
• 400 m Run

Then 4 rounds:
• 12 Box Jumps 30/24”
• 12 Deadlifts 205/135#

Then:
• 400 m Run

Warm-up
2 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

2 rounds:
• 200 m Run
• 10 Mountain Climbers
• 10 Air Squats

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

Core
5 rounds:
• 5 Evil Wheels
• 10 Toes-to-bar
• 15 AbMat Sit-ups

Conditioning
21-15-9 reps for time:
• Kettlebell Swings 70/53#
• Kettlebell Goblet Squats 70/53#
• Burpees

Warm-up
2 rounds:
• 10 cal Air-Bike
• 10 Band Pull-a-parts
• 10 Band Passthroughs
• 10 Band Overhead Squats

2 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left

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
5 rounds for time:
• 20 cal Row
• 40 Air Squats
• 60 Double Unders

Warm-up
• 300 m Row
• 20 Walking Lunges
• 15 Jumping Jacks
• 20 PVC Passthroughs
• 15 Dumbbell Thrusters 20/10#

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
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

Core
3 rounds:
• 20 sec Lying Leg Raises
• 20 sec Rest
• 20 sec Hollow Rocks
• 20 sec Rest
• 20 sec Plank on Elbows
• 20 sec Rest

Conditioning
For time:
• 400 m Run
• 15 Hang Cleans 135/95#
• 15 Handstand Push-ups
• 200 m Run
• 30 Front Squats 135/95#
• 200 m Run
• 15 Handstand Push-ups
• 15 Hang Cleans 135/95#
• 400 m Run

Warm-up
2 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

3 rounds:
• 20 Double Unders
• 15 Air Squats
• 10 Push-ups
• 5 Pull-ups

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
2 rounds:
• 100 Flutter Kicks (left + right = 1)
• 20 Russian Med Ball Twists

Conditioning
3 rounds for max reps:
• 4 min AMRAP:

• 10 Chest-to-bar Pull-ups
• 10 Thrusters 95/65#

• 2 min Rest

Warm-up
2 rounds:
• 50 m Run
• 50 m High Knees
• 50 m Run Backwards
• 50 m Butt Kicks

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

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

Conditioning
6 rounds for time:
• 16 cal Row
• 12 Push Presses 115/75#
• 8 Toes-to-bar

Warm-up
• 20 cal Air Bike

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

4 rounds of:
• 6 Jumping Lunges
• 8 Air 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

Core
3 rounds:
• 40 Seal Walk steps
• 10 GHD Sit-ups

Conditioning
24-16-8 reps for time:
• Deadlifts 135/95#
• Wall Balls 20/14#
• Box Jumps 24/20”

CROSSFIT GAMES WEEK

Warm-up
• 300 m Row

2 rounds of:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Bulgarian Stretch Right
• 30 sec Bulgarian Stretch Left

3 rounds:
• 10 Wallballs 20/14#
• 10 sec Handstand Hold

Strength
Cluster
• 3 reps @ 60% of 1RM
• 2 reps @ 70% of 1RM
• 2 reps @ 80% of 1RM
• 1 rep @ 90% of 1RM
• 1 rep @ 95% of 1RM
• 1 rep @ 100%+ of 1RM

Skill Test
For distance (1 attempt):
• Max Handstand Walk

Conditioning
“2013 Naughty Nancy” (light)
4 rounds for time:
• 600 m Run
• 25 Overhead Squats 95/65#

CROSSFIT GAMES WEEK

Warm-up
2 rounds:
• 10 cal Air Bike
• 10 Air Squats
• 10 Arm Circles

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

Strength
Front 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

Back Squat
• 5 reps at 60% of 1RM
• 5 reps at 65% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM

Skill Test
For reps (1 attempt):
• Max Strict Handstand Push-ups

Conditioning
“2011 Rope-Clean”
For time:
• 5 Rope Climbs 15’
• 5 Clean & Jerks 145/115#
• 4 Rope Climbs 15’
• 4 Clean & Jerks 165/125#
• 3 Rope Climbs 15’
• 3 Clean & Jerks 185/135#
• 2 Rope Climbs 15’
• 2 Clean & Jerks 205/145#
• 1 Rope Climb 15’
• 1 Clean & Jerk 225/155#

CROSSFIT GAMES WEEK

Warm-up
• 100 Jump Rope Singles
• 50 Double Unders

4 rounds:
• 20 sec Thoracic Spine BB Stretch
• 20 sec Pigeon Pose Right
• 20 sec Pigeon Pose Left

2 rounds:
• 10 Jacking Jacks
• 10 Air Squats
• 10 Romanian Deadlifts 45/35#
• 10 Barbell Thrusters 45/35#

Strength
Clean & Jerk
• 3 reps at 75% of 1RM
• 2 reps at 80% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 93% of 1RM
• 1 rep at 96% of 1RM

Skill Test
For load (3 attempts):
• Max Weighted Chest-to-bar Pull-up

1 min for distance:
• Max Farmer Carry 100/70# DBs

Conditioning
“2013 Sprint Chipper”
For time:
• 21 MedBall GHD Sit-ups 20/14#
• 15 Snatches 165/100#
• 9 Burpee Box Over 30/24”