Lead Programmer

Warm-up
• 200 Single Unders

2 rounds:
• 5 PVC Passthroughs
• 5 Front-to-back Leg Swings /leg
• 5 Side-to-side Leg Swings /leg
• 5 PVC Around the World /side
• 5 PVC Good Mornings
• 5 PVC Overhead Squats

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

Strength
10 min EMOM:
• 3 Bench Press
• 3 Strict Pull-up  

Increase weight to finish heavy.

Core
3 rounds:
• 10 Romanian Deadlifts 135/95#
• 10 GHD Sit-ups

Conditioning
6 rounds for time:
• 5 Bar Muscle-ups
• 15 Wall Balls 20/14#

Warm-up
• 20 cal 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
• 3 sets of 5 reps at 65% of 1RM

Overhead Squat
• 3 sets of 5 reps at 65% of 1RM

Conditioning
5 rounds for max calories:
2 min:
• 9 Hang Power Snatch 95/65#
• 9 Burpees Over Bar
• Max Row (calories)

1 min:
• Rest

Warm-up
• 400 m Run

3 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
10 min E2MOM:
• 3 Power Cleans
• 3 Front Squats
• 3 Jerks

Increase weight to finish heavy.

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

Conditioning
15-12-9-6-3 reps:
• Dumbbell Thrusters 50/35#
• Pull-ups

Warm-up
• Tabata Row (calories)

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

Strength
Overhead Squat
• 3 reps at 70% of 1RM
• 2 reps at 80% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM

Deadlift
• 3 reps at 70% of 1RM
• 2 reps at 80% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM

Core
6 rounds:
• 20 sec Hollow Body Rocks
• 10 sec Rest
• 20 sec Forearm Plank
• 10 sec Rest

Conditioning
3 rounds:
In 4 min, complete 2 rounds:
• 10 Kettlebell Deadlifts 70/53#
• 15 Box Jumps 24/20”
Then:
• Max AirBike calories
2 min Rest

Within 4 minutes, complete 2 rounds of 10 dual Kettlebell Deadlifts and 15 Box Jumps, then in the remaining time, complete as many AirBike calories as possible. Rest 2 minutes. Repeat 2 more times for a total of 3 rounds. Score is total AirBike calories.

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
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
CrossFit Open 19.2
Beginning on an 8-minute clock, complete as many reps as possible of:
• 25 Toes to Bar
• 50 Double Unders
• 15 Squat Cleans 135/85#
• 25 Toes to Bar
• 50 Double Unders
• 13 Squat Cleans 185/115#
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
• 25 Toes to Bar
• 50 Double Unders
• 11 Squat Cleans 225/145#
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
• 25 Toes to Bar
• 50 Double Unders
• 9 Squat Cleans 275/175#
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
• 25 Toes to Bar
• 50 Double Unders
• 7 Squat Cleans 315/205#

Stop at 20 minutes.

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
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
For time:
• 25 Push-ups
• 50 Toes to Bar
• 100 Kettlebell Swings 53/35#
• 50 Toes to Bar
• 25 Push-ups

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 Couch Stretch Right
• 30 sec Couch Stretch 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

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

Conditioning
9 min AMRAP:
• 9 Dumbbell Shoulder-to-Overhead 50/35#
• 9 Chest-to-bar Pull-ups
• 9 Burpees

Warm-up
• 300 m Row

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 Squat
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 45/35#

Conditioning
40-30-20-10 reps for time:
• Hang Power Snatch *
• Back Squat *

* Round 1: 45/35#
* Round 2: 75/55#
* Round 3: 95/65#
* Round 4: 115/75#

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

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

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

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

Conditioning
5 rounds for time:
• 5 Ring Muscle-ups
• 10 Deadlifts *
• 15 Box Jump Overs 24/20”

* Round 1: 135/95#
* Round 2: 185/135#
* Round 3: 225/155#
* Round 4: 275/185#
* Round 5: 315/205#

Warm-up
• 100 Single Unders
• 50 Double Unders

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

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

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  

Conditioning
CrossFit Open 19.1
15 min AMRAP:
• 19 Wall Balls 20/14#
• 19 Row (calories)

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
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 Seated Good Mornings 95/65#

Conditioning
7 rounds for time:
• 7 Squat Cleans 115/75#
• 7 Chest-to-bar Pull-ups
• 7 Box Jumps 30/24”

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
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

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

Conditioning
For time:
• 2,000 m Row

Every min, starting on 1:00, perform:
• 5 Burpees over Rower

Warm-up
• 20 cal Air Bike

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 Pike Stretch
• 30 sec Straddle Stretch

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

Strength
Week 11 of 12 – Hatch Squat
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

Conditioning
10 minute AMRAP:
• 30 Double Unders
• 15 Wall Balls 20/14#

Warm-up
• 400 m Run

2 rounds:
• 10 Arm Circles Forward
• 10 Arm Circles Backwards
• 10 Band Triceps Pushdowns
• 10 Ring Rows

3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Side Lunge Hold Right
• 30 sec Side Lunge Hold Left

Strength
8 min E2MOM:
• 1 Power Snatch
• 1 Snatch Balance
• 2 OHS

8 min E2MOM:
• 3 Thrusters

Barbells start from the ground. Increase weight each set to finish as heavy as possible.

Conditioning
“Angie”
For time:
• 100 Pull-ups
• 100 Push-ups
• 100 Sit-ups
• 100 Air Squats

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

2 rounds:
• 10 Sit-up to Pike
• 10 Sit-up to Straddle

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

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

Conditioning
10 min AMRAP:
• 200 m Row
• 10 Walking Lunges 95/65#
• 10 Back Squats 95/65#

Warm-up
• 300 m Row

2 rounds:
• 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

2 rounds:
• 60 sec Thoracic Spine BB Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 60 sec Squat Hold

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

Core
6 rounds:
• 20 sec Bicycle Sit-ups
• 10 sec Rest
• 20 sec Hollow Body Hold
• 10 sec Rest

Conditioning
3 rounds for time:
• 50 Thrusters 45/35#
• 10 Bar Muscle Ups

Warm-up
• 20 cal Air Bike

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

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

Strength
Snatch
• 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

Overhead Squat
• 3 reps @ 70% of 1RM
• 2 reps @ 80% of 1RM
• 1 rep @ 90% of 1RM

Core
3 rounds:
• 15 GHD Hip Extensions
• 15 Weighted AbMat Sit-ups 25/15#

Conditioning
10 min Alternating EMOM:
• Even Min: 200 m Sprint
• Odd Min: Max Dumbbell Snatch 50/35#

Start by sprinting 200 meters, rest in the remaining time. At 1:00 perform as many Dumbbell Power Snatches within the minute, alternating arms after each rep. Repeat until 10:00. Score is total number of DB snatches.

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

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

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

Strength
Week 10 of 12 – Hatch Squat
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

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

Conditioning
27-21-15-9 reps for time:
• Box Jumps 24/20”
• Shoulder to Overhead 115/95#
• Toes to Bar

Warm-up
3 rounds:
• 5 Push-ups
• 10 m High Knees
• 10 m Butt Kicks
• 10 m High Kicks
• 10 m Run Backwards
• 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
Clean
• 4 sets of 3 reps (touch and go)
Start light then work up to a 3 rep max.

Bench Press
• 3 reps at 70% of 1RM
• 2 reps at 80% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 100%+ of 1RM

Core
20-15-10-5 reps:
• Bench Knee Raises
• GHD Sit-ups

Conditioning
15 min AMRAP:
• 30 cal Ski Erg
• 30 Dumbbell Bench Press 50/35#
• 30 Kettlebell Goblet Squats 53/35#
• 30 Handstand Push-ups

Warm-up
3 rounds:
• 100 m Row
• 10 Air Squats

2 rounds:
• 20 Cossack Side Lunges
• 20 Walking Lunges

Strength
Front Squat
• 4 sets of 5 reps at 65% of 1RM

Back Squat
• 5 reps at 65% of 1RM
• 3 sets of 5 reps at 75% of 1RM

Core
4 rounds:
• 30 sec Hollow Body Hold
• 15 sec Rest
• 30 sec Forearm Plank
• 15 sec Rest

Conditioning
For time:
• 80 Pull-ups

Each time you drop from the bar:
• 10 Devil Presses 35/25#