Lead Programmer Warm-up
For time:
• 100 Double Unders
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pike Stretch
• 30 sec Squat Hold
3 rounds:
• 10 Mountain Climbers
• 10 Air Squats
Strength
Thruster
• 5 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 1+ reps at 85% of 1RM
Deadlift
• 5 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 1+ reps at 85% of 1RM
Conditioning
For time:
• 800 m Run
• 100 Kettlebell Swings 53/35#
• 800 m Run
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
Shoulder Press
• 5 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 1+ reps at 85% of 1RM
Back 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
21-15-9 reps for time:
• Deadlifts 135/95#
• Hang Power Cleans 135/95#
• Front Squats 135/95#
• Bar-Facing Burpees
Warm-up
2 rounds:
• 10 Arm Circles CW
• 10 Arm Circles CCW
• 10 Plate Jumps (front) 25# plate
• 10 Plate Jumps (sides) 25# plate
• 10 Plate Jump Overs (lateral)
• 10 Air Squats
3 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 60 sec Thoracic Spine BB Stretch
2 rounds:
• 10 Cossack Side Lunges
• 10 Prone Scorpions (face down)
• 10 Supine Scorpions (face up)
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
40-30-20-10 reps for time:
• Air Bike (calories)
• Double Unders
• Row (calories)
• Double Unders
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 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
Conditioning
14 min AMRAP:
• 2 Power Snatches 75/55#
• 2 Air Squats
• 2 Push Jerks 75/55#
• 2 Bar-Facing Burpees
• 4 Power Snatches 75/55#
• 4 Air Squats
• 4 Push Jerks 75/55#
• 4 Bar-Facing Burpees
… continue +2 rep pattern until time is up.
Warm-up
• Tabata Air Bike
3 rounds:
• 7 Jumping Jacks
• 7 Mountain Climbers
• 7 Air Squats
3 rounds:
• 30 sec Bulgarian Stretch Right
• 30 sec Bulgarian Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
Strength
Thruster
• 3 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 3+ reps at 80% of 1RM
Deadlift
• 3 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 3+ reps at 80% of 1RM
Core
6 rounds:
• 20 sec Handstand Hold
• 10 sec Rest
• 20 sec Bicycle Sit-ups
• 10 sec Rest
Conditioning
2 rounds for time:
• 25 Deadlifts 225/155#
• 50 Pull-ups
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
3 rounds:
• 10 m Walking Lunges
• 10 Dumbbell Thrusters 20/10#
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
8 rounds for max calories:
• 1 min: 4 Clusters 135/95#
• 1 min: Max Row (calories)
In the first minute, complete 4 clusters (squat clean thruster) and rest in the remaining time. Then second minute, row for as many calories as possible. Repeat for a total of 8 rounds (16 min). Score is total number of calories rowed.
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
2 rounds:
• 15 PVC Good Mornings
• 15 PVC Overhead Squats
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
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
5 rounds for time:
• 21 Kettlebell Swings 53/35#
• 15 Push-ups
• 9 Overhead Squats 115/75#
Warm-up
• 400 m Run
2 rounds:
• 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
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
• 50 GHD Sit-ups
• 50 GHD Hip Extensions
Conditioning
3 rounds for time:
• 7 Bar Muscle-ups
• 14 Strict Dips
• 21 Air Bike calories
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
Thruster
• 5 reps at 55% of 1RM
• 5 reps at 65% of 1RM
• 5+ reps at 75% of 1RM
Deadlift
• 5 reps at 55% of 1RM
• 5 reps at 65% of 1RM
• 5+ reps at 75% of 1RM
Conditioning
8 min Alternating EMOM:
• Even Min: Max Deadlifts 205/135#
• Odd Min: Max Wall Balls 20/14#
Warm-up
• 300 m Row
3 rounds:
• 7 Jumping Jacks
• 7 Mountain Climbers
• 7 Air Squats
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
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
Core
21-15-9 reps:
• Knees to Elbows
• GHD Sit-ups
Conditioning
4 round for time:
• 10 Dumbbell Step-ups 50/35# 24/20”
• 15 Box Jump Overs 24/20”
• 20 Dumbbell Power Snatch 50/35#
For the dumbbell step-ups, start with two dumbbells, one in each hand, and step up onto the box and back down. Alternate legs. Once the 10 reps are complete, drop the dumbbells and perform the jump overs without weights.
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 MedBall Russian Twists 20/14#
• 10 Wall Balls 20/14#
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
Conditioning
6 rounds for time:
• 5 Clean & Jerks *
• 10 Chest-to-bar Pull-ups
* Round 1: 75/55#
* Round 2: 95/65#
* Round 3: 115/75#
* Round 4: 135/85#
* Round 5: 155/95#
* Round 6: 175/105#
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 (start of new 5/3/1 cycle)
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
4 rounds:
• 10 Hollow Rocks
• 10 Romanian Deadlifts 45/35#
Conditioning
10 min AMRAP:
• 5 Hang Power Snatch 95/65#
• 10 Overhead Squats 95/65#
• 15 calorie Row
Warm-up
• 500 m Row
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
Strength
5 sets of Snatch Complex:
• 1 Power Snatch
• 1 Hang Squat Snatch
• 1 Overhead Squat
5 sets of Clean Complex:
• 1 Power Clean
• 1 Hang Squat Clean
• 1 Jerk (any type)
Increase weight to finish heavy.
Conditioning
21-15-9-15-21 reps for time:
• Sumo Deadlift High Pull 95/65#
• Box Jumps 24/20”
• Ring Dips
Warm-up
• 20 cal Air Bike
• 20 PVC Passthroughs
• 20 Cossack Side Lunges
• 20 Scorpions
2 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
Strength (7/13 Squat 10.3)
3 sets:
• 4 Front Squats
Weight: 60% of 1RM
Conditioning
5 rounds for time:
• 10 Burpees (touch pull-up bar at top)
• 20 Toes-to-Bar
• 30 OH Walking Lunges 45/25# plate
Warm-up
• 400 m Run
3 rounds:
• 10 Jumping Jacks
• 10 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 (7/13 Squat 10.2)
Find 1 Rep Max Front Squat:
• 1 rep at 75%
• 1 rep at 85%
• 1 rep at 93%
• 1 rep at 98%
• 1 rep at 103%
This is the second test for 1RM as written in the 7/13 squat program. Rest 2 minutes between each set.
Conditioning
5 rounds for time:
• 60 Double Unders
• 30 Kettlebell Swings 53/35#
Warm-up
• 500 m Row
2 rounds:
• 10 Cossack Side Lunges
• 10 Prone Scorpions (face down)
• 10 Supine Scorpions (face up)
2 rounds:
• 6 Russian KB Swings 53/35#
• 12 KB Goblet Squats 53/35#
Strength
Snatch
• 3 reps at 50%
• 3 reps at 60%
• 2 reps at 70%
• 2 reps at 80%
Clean & Jerk
• 3 reps at 50%
• 3 reps at 60%
• 2 reps at 70%
• 2 reps at 80%
Conditioning
9 min AMRAP:
• 9 Deadlifts 155/105#
• 6 Hang Power Cleans 155/105#
• 3 Strict Handstand Push-ups
Warm-up
• 20 cal Air Bike
2 rounds:
• 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
3 rounds:
• 6 Jumping Lunges
• 6 Air Squats
Strength (7/13 Squat 10.1)
Find 1 Rep Max Front Squat:
• 1 rep at 75%
• 1 rep at 85%
• 1 rep at 93%
• 1 rep at 98%
• 1 rep at 103%
Rest 2 minutes between each set.
Conditioning
3 rounds for time:
• 25 cal Row
• 25 Wall Balls 20/14#
• 25 Med Ball Cleans 20/14#
Warm-up
• Reverse Tabata Air Bike
2 rounds:
• 10 Arm Circles CW
• 10 Arm Circles CCW
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs
3 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
Strength
10-8-6-4-2 reps:
• Bench Press
• Deadlifts
Start light and increase to heavy after each set. Suggestion: ~ 45%-55%-65%-75%-85% of 1RMs. Use best judgment. Warmup before starting.
Conditioning
16 rounds for time:
• 1 Rope Climb 15’
• 2 Clean & Jerks 135/95#
• 100 m Run
Warm-up
2 rounds:
• 200 m Run
• 10 Air Squats
• 10 Mountain Climbers
3 rounds:
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Butterfly Stretch
• 30 sec Straddle Stretch
Strength (7/13 Squat 9.3)
3 sets:
• 4 Front Squats
Weight: 60% of 1RM
Core
3 rounds:
• 10 Strict Toes-to-bar
• 10 GHD Hip Extensions
Conditioning
30-20-10 reps for time:
• Push-ups
• Squat Snatch *
• Box Jumps *
Round of 30: 95/65#, 20/16”
Round of 20: 115/75#, 24/20”
Round of 10: 135/85#, 30/24”
Warm-up
• 20 cal Air Bike
3 rounds:
• 10 Jumping Jacks
• 10 Air Squats
2 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
Strength (7/13 Squat 9.2)
4 sets:
• 2 Front Squats + 4 Back Squats
Weight(deload week): 70% of 1RM Front Squat
Conditioning
For time:
• 10 Muscle Ups
• 100 Push Press 75/55#
• 1,000 m Row
Source: crossfit.com/workout/2011/12/23
Rich Froning 6:44, EZ Muhammad 8:09
