Lead Programmer

Warm-up
Unbroken:
• 50 Double Unders
• 100 Single Unders
• 50 Double Unders

4 rounds:
• 5 Push-ups
• 5 Ring Rows

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

Strength
10-8-6-4-2 reps:
• Strict Pull-up
• Bench Press

Increase weight to finish heavy.

Core
2 rounds:
• 25 Knees to Elbows
• 25 GHD Sit-ups

Conditioning
For time:
• 500 m Row

5-10-15-10-5 reps:
• Overhead Squat 115/75#
• Lateral Burpees over Bar

Then:
• 500 m Row

Warm-up
• 20 cal Air Bike

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

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

Strength
Snatch
• 5-3-1 reps, work up to 85% of 1RM

Overhead Squat
• 5-3-1 reps, work up to 85% of 1RM

Conditioning
8 rounds for time:
• 8 Dumbbell Power Snatch 50/35#
• 8 Toes-to-bar

Warm-up
• 300 m Row

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

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

Strength
10 min EMOM:
• 1 Push Press
• 1 Push Jerk
• 1 Split Jerk

Bar starts from the ground. Increase weight to finish heavy.

Core
April Fools Plank
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
“Tabata Barbell”
• Tabata Deadlift 185/125#
• 1 min Rest
• Tabata Hang Power Clean 135/95#
• 1 min Rest
• Tabata Front Squat 85/55#
• 1 min Rest
• Tabata Push Press 65/45#

A Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

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

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

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

Strength
Front Rack Reverse Lunges
• 3 sets of 3 reps, work up to 80% of 1RM

Sled Drag
• 4 sets of 50 meters AHAP

Conditioning
“Kelly”
5 rounds for time:
• 400 m Run
• 30 Box Jumps 24/20”
• 30 Wall Balls 20/14#

Warm-up
• 300 m Row

3 rounds:
• 10 Jumping Jacks
• 10 Air Squats

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

Strength
10-8-6-4-2 reps:
• Back Squat
• Deadlifts

Setup 2 bars, one on the rack for squats and one on the ground for deads. Increase weight to finish heavy as possible.

Conditioning
For time:
• 100-80-60-40-20 Double Unders
• 5-4-3-2-1 Deadlifts 275/185#

Warm-up
• 200 Single Unders

4 rounds:
• 15 sec Arm Circles CW
• 15 sec Arm Circles CCW
• 15 sec Jumping Jacks
• 15 sec Mountain Climbers
• 15 sec Butterfly Stretch
• 15 sec Straddle Stretch

Strength
Bench Press
• 3 sets of 3 reps, work up to 80% of 1RM

Weighted Dips
• 3 sets of 3 reps, work up to 80% of 1RM

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

Conditioning
“Strict Cindy”
20 min AMRAP:
• 5 Strict Pull-ups
• 10 Hand-release Push-ups
• 15 Air Squats

Warm-up
• 300 m Row

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

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

Strength
10 min E2MOM:
• 2 Hang Power Snatch
• 1 Squat Snatch

Increase weight to finish as heavy as possible.

Conditioning
12 min AMRAP:
• 1 Hang Power Clean 95/65#
• 1 Shoulder-to-Overhead 95/65#
• 1 Front Rack Lunge 95/65#
• 2 Hang Power Cleans 95/65#
• 2 Shoulder-to-Overhead 95/65#
• 2 Front Rack Lunges 95/65#
• 3 Hang Power Cleans 95/65#
• 3 Shoulder-to-Overhead 95/65#
• 3 Front Rack Lunges 95/65#
… continue the +1 rep pattern until time.

Every time the barbell touches the ground:
• 5 Burpees

Warm-up
• 20 cal Air Bike

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

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
Clean & Jerk
• 3 sets of 3 reps, work up to 80% of 1RM

Front Squats
• 3 sets of 3 reps, work up to 80% of 1RM

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

Conditioning
21-15-9 reps for time:
• Power Snatch *
• Handstand Push-ups

Round of 21: 95/65#
Round of 15: 115/75#
Round of 9: 135/85#

Warm-up
• 20 cal Air Bike

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 Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Butterfly Stretch
• 30 sec Goblet Squat Hold 53/35#

Strength
10 min EMOM:
• 1 Snatch
• 2 Hang Cleans

Use 1 bar; try not to drop the bar while performing the complex. Add weight to finish as heavy as possible.

Conditioning
4 rounds for time:
• 25 Russian Kettlebell Swings 70/53#
• 25 GHD Sit-ups
• 250 m Row
• 25 No Push-up Burpees

The no push-up burpees are just like regular burpees but stop at the plank (top of a push-up) position without putting chest on the ground and back up. No clap overhead. Check out the video in link above.

Warm-up
• 300 m Row

5 rounds:
• 5 Dumbbell Hang Power Cleans 20/10#
• 5 Dumbbell Thrusters 20/10#

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

Strength
Back Squat
• 3 sets of 3 reps, work up to 80% of 1RM

Deadlifts
• 3 sets of 3 reps, work up to 80% of 1RM

Conditioning
CrossFit Open 19.5
33-27-21-15-9 reps for time:
• Thrusters 95/65#
• Chest-to-bar Pull-ups

Time cap: 20 minutes

Warm-up
• 100 Single Unders (clockwise)
• 100 Single Unders (counter-clockwise)

4 rounds:
• 15 sec Arm Circles CW
• 15 sec Arm Circles CCW
• 15 sec Arm Hugs
• 15 sec Plank Hold
• 15 sec Pike Stretch
• 15 sec Butterfly Stretch

3 rounds:
• 5 Push-ups
• 5 Strict Pull-ups
• 10 sec Pull-up Hold

Strength
10 min E2MOM:
• 6 Dumbbell Bench Press
• 4 Bent Over Barbell Rows
• 2 Weighted Bar Dips

Try to be explosive with these movements, AHAP. Increase weight to finish heavy.

Core
4 rounds:
• 20 sec Ball Slams
• 10 sec Rest
• 20 sec Russian Twists
• 10 sec Rest

Conditioning
4 rounds for max reps:
• 1 min AirBike calories
• 1 min Dumbbell Hang Power Snatch 50/35#
• 1 min Box Jump Overs 24/20”
• 1 min Rest

Warm-up
• 400 m Run

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

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

Strength
Snatch
• 3 sets of 3 reps, work up to 80% of 1RM

Overhead Squat
• 3 sets of 3 reps, work up to 80% of 1RM

Conditioning
10-9-8-7-6-5-4-3-2-1 reps for time:
• Deadlifts 225/135#
• Chest-to-bar Pull-ups

Warm-up
• Tabata Row

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

2 rounds:
• 10 Jumping Jacks
• 10 Romanian Deadlifts 45/35#
• 10 Barbell Thrusters 45/35#

Strength
10 min E2MOM:
• 3 Hang Power Cleans
• 1 Thruster

Increase weight to finish heavy.

Core
3 rounds:
• 30 Flutter Kicks
• 10 GHD Sit-ups

Conditioning
For time:
• 20 Double Unders
• 20 Thrusters 95/65#
• 20 Double Unders
• 20 Sumo Deadlift High Pull 95/65#
• 20 Double Unders
• 20 Push Jerks 95/65#
• 20 Double Unders
• 20 Overhead Squats 95/65#
• 20 Double Unders
• 20 Front Squats 95/65#

Warm-up
• Reverse Tabata Air Bike

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 Pike Stretch
• 30 sec Straddle Stretch

Strength
For max rounds completed:
• Death by Clusters 115/75#

Perform 1 rep in the first minute, 2 reps in the second minute, 3 reps in the third minute, etc. until you can no longer complete the number of reps in the minute. Score is the last full round completed.

Conditioning
For time:
• 3,000 m Row *

*Every 3 min, perform:
• 30 Wall Balls 20/14#

Warm-up
• 400 m Run

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

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 Side Lunge Stretch Right
• 30 sec Side Lunge Stretch Left

Strength
10 min EMOM:
• 3 Back Squat + 3 Deadlifts

Setup 2 bars, one on the rack for squats and one on the ground for deads. Increase weight to finish heavy as possible.

Conditioning
CrossFit Open 19.4
For time, 3 rounds:
• 10 Power Snatches 95/65#
• 12 Bar-Facing Burpees

3 min Rest

Then, 3 rounds:
• 10 Bar Muscle-ups
• 12 Bar-Facing Burpees

Time cap: 12 minutes (including 3 min rest)

Warm-up
• 1 min Legs-only Air Bike
• 1 min Arms-only Air Bike

2 rounds:
• 10 Air Squats
• 10 Arm Circles CW
• 10 Arm Circles CCW
• 10 Arm Hugs
• 10 Alternating Arm Swings

3 rounds:
• 10 Ring Rows
• 5 Inch Worm Push-ups

Strength
Bench Press
• 3 sets of 5 reps at 75% of 1RM

Weighted Dips
• 3 sets of 5 reps at 75% of 1RM

Core
3 rounds:
• 20 sec Sorenson Hold
• 10 GHD Hip Extensions

Conditioning
21-15-9 reps for time:
• Hang Power Clean 115/75#
• Ring Dips
• Pull-ups
• Push-ups

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

3 rounds:
• 10 Weighted PVC Passthroughs
• 10 PVC Overhead Squats

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

Strength
10 min E2MOM:
• 3 Power Snatch
• 3 Overhead Squats

Increase weight to finish as heavy as possible.

Conditioning
10 min E2MOM:
• 15 Overhead Squats 95/65#
• Max Knees-to-Elbows

Every 2 min, perform 15 OHS then max hanging K2E in the time remaining. Continue for 10 min (5 rounds). Score is total number of K2E.

Warm-up
• 300 m Row

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

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

Strength
Clean & Jerk
• 3 sets of 5 reps at 75% of 1RM

Front Squats
• 3 sets of 5 reps at 75% of 1RM

Core
3 rounds:
• 10 Hollow Rocks
• 10 Evil Wheels

Conditioning
7 rounds for time:
• 7 Deadlifts 185/135#
• 7 Burpee Box Jumps 24/20”

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

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

2 rounds:
• 10 Romanian Deadlifts 45/35#
• 10 Barbell Thrusters 45/35#

Conditioning
5 rounds for max reps:
• 30 sec AirBike (calories)
• 90 sec Rest
• 30 sec Snatch 95/65#
• 90 sec Rest
• 30 sec Row (calories)
• 90 sec Rest
• 30 sec Clean & Jerk 135/95#
• 90 sec Rest
• 30 sec SkiErg (calories)
• 90 sec Rest

Warm-up
• 300 m Row

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch 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
Back Squat
• 3 sets of 5 reps at 70% of 1RM

Deadlifts
• 3 sets of 5 reps at 70% of 1RM

Conditioning
CrossFit Open 19.3
For time:
• 200 ft Dumbbell Overhead Lunge 50/35#
• 50 Dumbbell Box Step-ups 50/35# 24/20″
• 50 Strict Handstand Push-ups
• 200 ft Handstand Walk

Time cap: 10 minutes