Lead Programmer

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
Clean & Jerk
• 5 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 1+ reps at 85% of 1RM

Front Squat
• 5 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 1+ reps at 85% of 1RM

Core
3 rounds:
• 10 Russian Twists w/ Plate 25/15#
• 10 GHD Hip Extensions

Conditioning
6 rounds for time:
• 5 Chest-to-bar Pull-ups
• 10 Push-ups
• 15 Wall Balls 20/14#

Warm-up
3 rounds:
• 10 Crossover Toe Touches
• 30 Double Unders
• 10 Air Squats

2 rounds:
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

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

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

Conditioning
For time:
• 50 Air Bike (calories)
• 15 Overhead Squats 95/65#
• 40 Air Bike (calories)
• 15 Overhead Squats 95/65#
• 30 Air Bike (calories)
• 15 Overhead Squats 95/65#
• 20 Air Bike (calories)
• 15 Overhead Squats 95/65#
• 10 Air Bike (calories)
• 15 Overhead Squats 95/65#

Warm-up
• 400 m Run

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

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

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

 Conditioning
“CrossFit Open 21.2”
For time (20 min time cap):
• 10 Dumbbell Power Snatch 50/35#
• 15 Burpee Box Jump Overs 24/20”
• 20 Dumbbell Power Snatch 50/35#
• 15 Burpee Box Jump Overs 24/20”
• 30 Dumbbell Power Snatch 50/35#
• 15 Burpee Box Jump Overs 24/20”
• 40 Dumbbell Power Snatch 50/35#
• 15 Burpee Box Jump Overs 24/20”
• 50 Dumbbell Power Snatch 50/35#
• 15 Burpee Box Jump Overs 24/20”

Repeat of CrossFit Open 17.1

Warm-up
• Tabata Air Bike

3 rounds:
• 10 Arm Circles CW
• 10 Arm Circles CCW
• 10 Jumping Jacks
• 10 Mountain Climbers

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

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

Weighted Pull-ups
• 3 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 3+ reps at 80% of 1RM

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

Conditioning
EMOM until 100 Push-ups:
• 10/8-calorie Row
• Max Push-ups

Every minute, complete 10 calories for men / 8 calories for women on the concept2 rower (rollover calories from previous round count) then as many push-ups as possible in the remaining time. Continue this until 100 push-ups have been completed. Score is time. Time cap: 20 min

Scaled option:
Alternating EMOM until 100 Push-ups:
• Even min: 10/8-calorie Row
• Odd min: Max Push-ups

In the first minute, complete 10 calories for men / 8 calories for women on the concept2 rower, rest in the remaining time. Then in the second minute, complete as many push-ups as possible. Repeat this until 100 push-ups have been completed. Score is time.

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

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

Conditioning
10 min E2MOM:
• 15 Power Snatches 75/55#
• Max Chest-to-bar Pull-ups

Every 2 minutes, perform 15 power snatches then as many chest-to-bar pull-ups as possible in the time remaining. Continue for 10 min (5 rounds). Score is total number of chest-to-bar pull-ups.

Warm-up
• 20 cal Air Bike

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

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

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

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

Core
4 rounds:
• 20 sec Forearm Plank
• 10 sec Rest
• 20 sec Side Plank Forearm Right
• 10 sec Rest
• 20 sec Side Forearm Plank Left
• 10 sec Rest

Conditioning
4 rounds for time:
• 25 Toes-to-Bar
• 15 Thrusters 95/65#

Warm-up
• 400 m Run

2 rounds:
• 10 Band Pull-a-parts
• 10 Band Passthroughs
• 10 Band Overhead Squats
• 10 Band Triceps Extensions

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog

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

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

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

Conditioning
4 rounds for reps:
3 min AMRAP:
• 3 Deadlifts 185/115#
• 6 Ring Dips
• 9 Air Squats
• 12 Burpees Lateral over Bar
1 minute rest

Warm-up
• 300 m Row

3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose 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
Shoulder Press
• 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

Conditioning
“CrossFit Open 21.1”
For time:
• 1 Wall Walk
• 10 Double Unders
• 3 Wall Walks
• 30 Double Unders
• 6 Wall Walks
• 60 Double Unders
• 9 Wall Walks
• 90 Double Unders
• 15 Wall Walks
• 150 Double Unders
• 21 Wall Walks
• 210 Double Unders

15 min time cap.

Warm-up
• 300 m Row

3 rounds:
• 10 Jumping Jacks
• 10 Mountain Climbers

2 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog

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
21-15-9 reps:
• Knees to Elbows
• GHD Sit-ups

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

Warm-up
• Tabata 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
• 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

Conditioning
5 min AMRAP:
• 5 Power Snatches 95/65#
• 10 Overhead Squats 95/65#
• 15 Box Jump Overs 24/20”

Rest 2 min

5 min AMRAP:
• 5 Power Snatches 75/55#
• 10 Overhead Squats 75/55#
• 15 Box Jump Overs 24/20”

Warm-up
• 400 m Run

3 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Goblet Squat Hold
• 30 sec Standing Toe Touch Hold

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

Strength
Clean & Jerk
• 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

Core
4 rounds:
• 10 Hollow Rocks
• 10 Romanian Deadlifts 45/35#

Conditioning
8 rounds for max calories/reps:
• 1 min: Max Row (calories)
• 1 min: Max Wall Balls 20/14#

Warm-up
• Tabata Row

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

Conditioning (part 1)
“Lyla”
10-9-8-7-6-5-4-3-2-1 reps for time:
• Muscle-ups
• Clean & Jerk bodyweight

Scaling (per crossfit.com):
This workout contains a high volume of two difficult exercises. If you can perform some muscle-ups but not all 55 reps, eliminate the early rounds to reduce the total number of reps. Newer athletes should substitute with both gymnastics pulling AND gymnastics pushing exercises.

Intermediate Option:
7-6-5-4-3-2-1 reps for time of:
• Muscle-ups
• ¾ bodyweight clean and jerks

Beginner Option:
7-6-5-4-3-2-1 reps for time of:
• Jumping pull-ups
• Knee push-ups
• ⅓ bodyweight clean and jerks

Rest 10 min 

Conditioning (part 2)
10 rounds for max calories:
• 30 sec AirBike calories
• 30 sec Rest

Warm-up
• 200 Single Unders

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

3 rounds:
• 10 m Duck Walk
• 10 Mountain Climbers

Strength
Week 12 of 12: Hatch
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

Conditioning
4 min AMRAP (0:00-4:00):
• 8 Deadlifts 135/95#
• 8 Bar Facing Burpees

1 min Rest (4:00-5:00)

3 min AMRAP (5:00-8:00):
• 6 Deadlifts 185/135#
• 6 Bar Facing Burpees

1 min Rest (8:00-9:00)

2 min AMRAP (9:00-11:00):
• 4 Deadlifts 225/155#
• 4 Bar Facing Burpees

1 min Rest (11:00-12:00)

1 min AMRAP (12:00-13:00):
• 2 Deadlifts 275/185#
• 2 Bar Facing Burpees

Warm-up
3 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Goblet Squat Hold 70/53#

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

Strength
Week 12 of 12: Hatch
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

Conditioning
8 rounds for time:
• 15 calorie Row
• 10 Toes to Bar
• 5 Hang Squat Cleans 135/95#

Warm-up
• 400 m Run

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 Squat Hold
• 30 sec Butterfly Stretch

Strength
Week 12 of 12: Hatch
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

Core
3 rounds of:
• 10 Strict Toes-to-bar
• 10 GHD Hip Extensions

Conditioning
8 min AMRAP:
• 6 Single Arm Dumbbell Shoulder-to-Overhead 50/35#
• 12 Single Dumbbell Box Step-ups 50/35# 20”

Alternating not required, switch arms/legs as preferred.

Warm-up
• 100 Single Unders
• 50 Double Unders

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

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

Strength
Week 12 of 12: Hatch
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
3 rounds:
• 10 GHD Sit-ups
• 10 Good Mornings 75/55#
• 10 Bench Knee Raises

Conditioning
33-27-21-15-9 reps:
• Kettlebell Swings 53/35#
• Pull-ups

Warm-up
• 300 m Row

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 Downward Facing Dog
• 30 sec Upward Facing Dog

Strength
Shoulder Press
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1 rep at 90% of 1RM

Bench Press
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1 rep at 90% of 1RM

Conditioning
“Andi”
For time:
• 100 Hang Power Snatches 65/45#
• 100 Push Presses 65/45#
• 100 Sumo Deadlift High Pulls 65/45#
• 100 Front Squats 65/45#

Warm-up
2 rounds:
• 10 m Duck Walk
• 10 m Bear Crawl
• 10 Mountain Climbers

3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Squat Hold
• 30 sec Straddle Stretch

Strength
Week 11 of 12: Hatch
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

Conditioning
3 rounds for time:
• 15 Deadlifts 225/155#
• 50 Wall Balls 20/14#
• 100 Double Unders

Warm-up
• 400 m Run

3 rounds:
• 30 sec Samson Stretch Hold Right
• 30 sec Samson Stretch Hold Left
• 30 sec Side Lunge Hold Right
• 30 sec Side Lunge Hold Left

2 rounds:
• 10 Walking Lunges 20/10#
• 10 Dumbbell Thrusters 20/10#

Strength
Week 11 of 12: Hatch
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
3 rounds:
• 10 Hollow Body Rocks
• 10 Good Mornings 95/65#

Conditioning
20 min AMRAP:
• 300 m Row
• 20 Push-ups
• 10 Pull-ups

Warm-up
2 rounds:
• 10 PVC Passthroughs
• 10 Leg Swings /leg

2 rounds:
• 10 Jumping Jacks
• 10 Mountain Climbers

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

Strength
Week 11 of 12: Hatch
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 50% of 1RM Snatch
• 2 reps at 65% of 1RM Snatch
• 1 rep at 70% of 1RM Snatch

Core
4 rounds:
• 15 Lying Leg Raises
• 10 GHD Hip Extensions

Conditioning
For time, partitioned any way:
• 100 Overhead Squats 75/55#
• 50 Bar Facing Burpees