Lead Programmer

Certifications: CrossFit Level 1, CrossFit Weightlifting CrossFit Experience: since 2013 Programming Experience: since 2006

Mon, Jul 23, 2018

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Warm-up
2 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left

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

Strength (7/13 Squat 5.1)
6 sets:
• 3 Front Squats + 6 Back Squats

Weight: 85% of 1RM Front Squat

Conditioning
30-20-10 reps for time:
• Toes-to-Bar
• Single-arm Kettlebell Thruster 53/35#

Sat, Jul 21, 2018

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Warm-up
• 200 m Run
• 200 m Run Backwards

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

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 Squat Hold
• 30 sec Straddle Stretch

Strength
10 min EMOM:
• 1 Squat Clean
• 1 Bench Press

Setup two bars. Increase weight to finish heavy.

Conditioning
“Amanda”
9-7-5 reps for time:
• Ring Muscle Ups
• Squat Snatch 135/95#

Rest 2 min

“Grace”
30 reps for time:
• Clean & Jerks 135/95#

Rest 2 min

“Annie”
50-40-30-20-10 reps for time:
• Double Unders
• AbMat Situps

Score is total time to complete all three girls (including rest).

Fri, Jul 20, 2018

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Warm-up
• 300 m Row

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

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

Strength (7/13 Squat 4.3)
3 sets:
• 4 Front Squats

Weight: 60% of 1RM

Core
4 rounds:
• 20 Lying Leg Raises
• 10 MedBall Russian Twists 20/14#

Conditioning
10 min AMRAP:
• 1 Wall Ball 20/14#
• 1 Burpee
• 2 Wall Balls 20/14#
• 2 Burpees
• 3 Wall Balls 20/14#
• 3 Burpees

Continue pattern until time is up.

Wed, Jul 18, 2018

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Warm-up
• 100 Single Unders

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

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

Strength (7/13 Squat 4.2)
5 sets:
• 4 Front Squats + 8 Back Squats

Weight: 94% of weight used on Monday 4.1

Conditioning
8 rounds for time:
• 200 m Run
• 6 Handstand Push-ups
• 6 Deadlifts 225/155#
• 6 Push-ups

Tue, Jul 17, 2018

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Warm-up
• 400 m Run

• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 Prone Scorpions (face down)
• 10 Supine Scorpions (face up)

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

Strength
5-4-3-2-1 reps:
• Hang Power Snatches

Increase weight to finish heavy

5-4-3-2-1 reps:
• Hang Power Cleans

Increase weight to finish heavy

Core
6 rounds:
• 20 sec AbMat Situps
• 10 sec Rest
• 20 sec Plank on Elbows
• 10 sec Rest

Conditioning
30-20-10 for time:
• Dumbbell Power Snatch 50/35#
• Box Jumps 24/20”
• Dips

Sat, Jul 14, 2018

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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 Good Mornings
• 10 PVC Overhead Squats

Strength
10 min EMOM:
• 3 Bent-over Barbell Row
• 3 Bench Press
Increase weight to finish heavy

Conditioning
For time:
• 30 Overhead Squats 75/55#
• 30 Slam Balls 50/30#
• 30 GHD Hip Extensions
• 30 Push Press 75/55#
• 30 GHD Sit-ups
• 30 Slam Balls 50/30#
• 30 Front Squats 75/55#

Tue, Jul 10, 2018

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Warm-up
3 rounds:
• 10 Jumping Jacks
• 10 m High Knees
• 10 m Butt Kicks
• 10 m High Kicks
• 10 m Duck Walk

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

Strength
4 sets:
• 2 Snatches

4 sets:
• 2 Clean & Jerks

Increase weight to finish heavy.

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

Conditioning
2 rounds for time:
• 1000 m Row
• 100 Double Unders
• 10 Power Clean & Jerks 135/95#

Mon, Jul 9, 2018

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Warm-up
• 20 cal Air Bike
• 20 Cossack Side Lunges
• 20 Scorpions

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 3.1)
5 sets:
• 4 Front Squats + 8 Back Squats

Weight: 75% of 1RM Front Squat

Conditioning
For time:
• 400 m Run
• 21 Wall Balls 20/14#
• 21 Kettlebell Swings 53/35#
• 400 m Run
• 15 Wall Balls 20/14#
• 15 Kettlebell Swings 53/35#
• 400 m Run
• 9 Wall Balls 20/14#
• 9 Kettlebell Swings 53/35#

Sat, Jul 7, 2018

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Warm-up
• 400 m Run
• 10 Arm Circles CW
• 10 Arm Circles CCW
• 10 Arm Hugs
• 10 Alternating Arm Swings

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

Strength
4 sets:
• 7 Bench Press

4 sets:
• 3 Deadlift

Increase weight to finish heavy.

Conditioning
6 rounds for max reps:
• 30 sec Pull-ups
• 10 sec Rest
• 30 sec Push-ups
• 10 sec Rest
• 30 sec AbMat Sit-ups
• 10 sec Rest
• 30 sec Walking Lunges
• 10 sec Rest

Fri, Jul 6, 2018

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Warm-up
• 300 m Row

3 rounds:
• 10 Air Squats
• 10 m High Knees
• 10 m Butt Kicks

2 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left

Strength (7/13 Squat 2.3)
3 sets:
• 4 Front Squats

Weight: 60% of 1RM

Core
6 rounds:
• 20 sec Hollow Body Rock
• 10 sec Rest
• 20 sec Lying Leg Raises
• 10 sec Rest

Conditioning
40-30-20-10 reps for time:
• Sumo Deadlift High Pull 75/55#
• Box Jumps 24/20”

Wed, Jul 4, 2018

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HAPPY 4th OF JULY!

Warm-up
• Tabata Air Bike

3 rounds:
• 10 Sit-up to Pike
• 10 Jumping Jacks
• 10 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 (7/13 Squat 2.2)
4 sets:
• 7 Front Squats + 13 Back Squats

Weight: 94% of weight used on Monday 2.1

Conditioning
4 rounds for time:
• 4 Power Snatches 135/95#
• 40 Double Unders
• 400 m Run

Tue, Jul 3, 2018

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Warm-up
• 400 m Run
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Around the World /side
• 10 PVC Good Mornings
• 10 PVC Overhead Squats

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

Strength
8 min EMOM:
• 1 Power Snatch
• 2 Overhead Squat

2 min Rest

8 min EMOM:
• 1 Power Clean
• 1 Hang Clean

For both EMOMs, start light then work up to as heavy as possible.

Core
21-15-9 reps:
• Bench Knee Raises
• GHD Hip Extensions

Conditioning
10 min AMRAP:
• 10 cal Row
• 10 Burpees over Rower

Fri, Jun 29, 2018

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Warm-up
• 20 cal Air Bike
• 10 Arm Circles CW
• 10 Arm Circles CCW
• 10 Arm Hugs
• 10 Alternating Arm Swings

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

Strength (7/13 Squat 1.3)
3 sets:
• 4 Front Squats

Weight: 60% of 1RM

3 sets:
• 4 Shoulder Presses

Increase weight to finish heavy.

Conditioning
“Jack”
20 min AMRAP:
• 10 Push Press 115/75#
• 10 Kettlebell Swings 53/35#
• 10 Box Jumps 24/20”

Wed, Jun 27, 2018

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Warm-up
• 400 m Run

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

2 rounds:
• 10 Jumping Jacks
• 10 Air Squats

Strength (7/13 Squat 1.2)
4 sets:
• 7 Front Squats + 13 Back Squats

Weight: 94% of weight used on Monday 1.1

Conditioning
50-40-30-20-10 reps for time:
• Double Unders
• Wall Balls 20/14#

Tue, Jun 26, 2018

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Warm-up
• 20 cal Air Bike
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 20 PVC Passthroughs

2 rounds:
• 10 Sit-up to Pike
• 10 Sit-up to Straddle
• 10 Supine Scorpions (face up)
• 10 Prone Scorpions (face down)

Strength
8 min E2MOM:
• 3-Position Snatch (upper thigh, below knee, floor)

8 min E2MOM:
• 3-Position Clean (upper thigh, below knee, floor)

Increase weight to finish heavy.

Conditioning
21-15-9 reps for time:
• Hang Power Cleans 135/95#
• Ring Dips
• Deadlifts 135/95#
• Handstand Push-ups