Lead Programmer

Warm-up
• Tabata Air Bike

2 rounds:
• 10 Jumping Jacks
• 10 Mountain Climbers
• 10 PVC Passthroughs

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 Pike Stretch
• 30 sec Straddle Stretch

Strength (Texas Method 2.1)
Back Squat
• 5 sets of 5 reps at 90% of Fri 1.3

Bench Press
• 5 sets of 5 reps at 90% of Wed 1.2

Deadlift
• 1 set of 5 reps at 90% of Mon 1.1

Conditioning
5 rounds for time:
• 200 m Row
• 15 Bench Presses 75% BW / 65% BW

Men’s barbell weight should equal 75% of bodyweight, women’s 65% of bodyweight. Score is time and load.

Warm-up
• 100 Single Unders
• 50 Double Unders

3 rounds:
• 10 Side to Side Jumps
• 10 Air Squats

3 rounds:
• 20 sec Arm Circles Forward
• 20 sec Arm Circles Backwards
• 20 sec Spiderman Lunge Right
• 20 sec Spiderman Lunge Left
• 20 sec Pike Stretch
• 20 sec Straddle Stretch

Strength
12 min E2MOM:
• 3 Clusters
Increase weight to finish heavy

Conditioning
For time:
• 45 Power Snatches 75/55#
• 30 Power Snatches 105/75#
• 15 Power Snatches 135/95#

Every 1 min:
• 3 Burpees Over Bar

Perform 3 burpees when the clock hits 1:00, then again at 2:00, and so on until all snatches are complete.

Warm-up
2 rounds:
• 150 m Row
• 15 Air Squats

3 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 (Texas Method 1.3)
Back Squat
• Test for new 5RM

Shoulder Press
• Test for new 5RM

Power Clean
• 5 sets of 3 reps

Conditioning
10 min AMRAP:
• 2 Deadlifts 225/155#
• 2 Dumbbell Squats 50/35#
• 2 Handstand Push-ups
• 4 Deadlifts 225/155#
• 4 Dumbbell Squats 50/35#
• 4 Handstand Push-ups
• 6 Deadlifts 225/155#
• 6 Dumbbell Squats 50/35#
• 6 Handstand Push-ups
…
Continue pattern until time is up.

Warm-up
• 20 cal Air Bike

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

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

Strength (Texas Method 1.2)
Back Squat
• 2 sets of 5 reps at 80% of Mon

Bench Press
• 3 sets of 5 reps at 90% of 5RM

Strict Pull-ups
• 3 sets of 5 reps

GHD Back Extensions
• 5 sets of 10 reps

Conditioning
27-21-15-9 reps for time:
• Box Jumps 24/20”
• Push-ups
• Kettlebell Swings 53/35#

Warm-up
• 300 m Row

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
10 min E2MOM:
• 5-4-3-2-1 Snatch

From 0:00-2:00 complete 5 Snatch (power or squat). Increase weight. From 2:00-4:00 complete 4 Snatch (power or squat). Increase weight and continue pattern.

Core
6 rounds:
• 20 sec MedBall Russian Twists
• 10 sec Rest
• 20 sec Hollow Body Hold
• 10 sec Rest

Conditioning
3 rounds for time:
• 30 Pull-ups
• 15 Overhead Squats 115/75#

Warm-up
2 rounds:
• 200 m Run
• 10 Air Squats

2 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Goblet Squat Hold 53/35#
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Goblet Squat Hold 53/35#

Strength (Texas Method 1.1)
Back Squat
• 5 sets of 5 reps at 90% of 5RM

Shoulder Press
• 5 sets of 5 reps at 90% of 5RM

Deadlift
• 1 set of 5 reps at 90% of 5RM

Conditioning
5 rounds for max reps:
• 30 sec Sumo Deadlift High Pull 95/65#
• 30 sec Hang Power Clean 95/65#
• 30 sec Push Press 95/65#
• 30 sec Rest

Warm-up
2 rounds:
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left
• 10 Jumping Jacks

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

Strength
 For max rounds completed:
• Death by Back Squat BW/70% BW

Men load barbell to weigh the same as bodyweight; women load bar to weigh 70% of bodyweight. 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.

Core
4 rounds:
• 30 sec Plank Hold
• 15 sec Rest
• 30 sec Dragon Flags
• 15 sec Rest

Conditioning
For time:
• 300 m Row
• 21 Power Snatches 95/65#
• 21 GHD Sit-ups
• 400 m Run
• 15 Power Snatches 115/75#
• 15 GHD Sit-ups
• 0.5 mile Assault AirBike
• 9 Power Snatches 135/85#
• 9 GHD Sit-ups

Warm-up
• 300 m Row

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

3 rounds:
• 10 Dumbbell Thrusters 20/10#
• 10 Bent-over Dumbbell Rows 20/10#

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

10-8-6-4-2 reps:
• Barbell Thrusters
• Pull-ups

Increase weight each set: 45/35#, 75/55#, 95/65#, 115/80#, 135/95#

Conditioning
CrossFit Open 18.5
7 min AMRAP:
• 3 Thrusters 100/65#
• 3 Chest-to-Bar Pull-ups
• 6 Thrusters 100/65#
• 6 Chest-to-Bar Pull-ups
• 9  Thrusters 100/65#
• 9 Chest-to-Bar Pull-ups

… continue pattern until time.

Warm-up
• 200 Single Unders

2 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Spiderman Lunge Left
• 30 sec Goblet Squat Hold 70/53#

3 rounds:
• 10 Mountain Climbers
• 10 Air Squats

Strength
Bench Press
• 5-3-1 reps, work up to 95% of 1RM

Weighted Dips
• 5-3-1 reps, work up to 95% of 1RM

Core
21-15-9 reps:
• Lying Leg Raises
• Good Mornings 75/55#

Conditioning
8 min AMRAP:
• 10 Dumbbell Thrusters 35/20#
• 15 Box Jump Overs 24/20”

Warm-up
• 20 cal Air Bike

2 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
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

2 rounds:
• 10 m Duck Walk
• 10 m Bear Crawl

Strength
Every 90 sec for 9 min (6 rounds):
• 2-2-2-1-1-1 Hang Snatch
• 2-2-2-1-1-1 Overhead Squat

Start light. Work up to finish heavy.

Conditioning
5 rounds for time:
• 1 min: Max Row (calories)
• 1 min: Max Toes-to-bar
• 1 min: Max Dumbbell Power Snatch 50/35#
• 1 min: Rest

Warm-up
• 400 m Run

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

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

Strength
Clean & Jerks
• 5-3-1 reps, work up to 95% of 1RM

Front Squats
• 5-3-1 reps, work up to 95% of 1RM

Core
4 rounds:
• 20 sec Evil Wheels
• 10 sec Rest
• 20 sec Hollow Body Hold
• 10 sec Rest

Conditioning
10 rounds for time:
• 5 Pull-ups
• 10 Push-ups
• 15 Air Squats
• 30 Double Unders

Warm-up
• Tabata Air Bike

5-10-15 reps:
• Jumping Jacks
• 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
Back Squat
• 5-3-1 reps, work up to 95% of 1RM

Shoulder Press
• 5-3-1 reps, work up to 95% of 1RM

Core
Partition reps how you like:
• 50 GHD Hip Extensions
• 50 GHD Sit-ups

Conditioning
5 rounds for time:
• 3 Burpee Bar Muscle Ups
• 30 Barbell Thrusters 45/35#

Warm-up
• 400 m Run

3 rounds:
• 20 sec Pigeon Pose Right
• 20 sec Pigeon Pose Left
• 20 sec Spiderman Lunge Right
• 20 sec Spiderman Lunge Left
• 20 sec Pike Stretch
• 20 sec Straddle Stretch

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

10-8-6-4-2 reps:
• Romanian Deadlifts
• Barbell Thrusters

Increase weight each set: 45/35#, 75/55#, 95/65#, 115/80#, 135/95#

Conditioning
CrossFit Open 18.4
For time:
• 21 Deadlifts 225/155#
• 21 Handstand Push-ups
• 15 Deadlifts 225/155#
• 15 Handstand Push-ups
• 9 Deadlifts 225/155#
• 9 Handstand Push-ups
• 21 Deadlifts 315/205#
• 50’ Handstand Walk
• 15 Deadlifts 315/205#
• 50’ Handstand Walk
• 9 Deadlifts 315/205#
• 50’ Handstand Walk

9 min time cap.

Warm-up
• 20 cal Air Bike

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

3 rounds:
• 10 Mountain Climbers
• 10 Air Squats

Strength
10 min E2MOM:
• 4 Bench Press
• 2 Deadlift

Every 2 min for 10 min (5 rounds), perform 4 reps of bench and 2 reps of deadlifts. Start light. Work up to finish heavy.

Core
21-15-9 reps:
• GHD Sit-ups
• Evil Wheels

Conditioning
For time:
• 900 m Row

Then, 3 rounds:
• 15 Deadlifts 225/155#
• 15 Handstand Push-ups

Warm-up
• 400 m Run

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Samson Stretch Hold Right
• 30 sec Samson Stretch Hold Left

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

Strength
Snatch
• 5-3-1 reps, work up to 95% of 1RM

Overhead Squat
• 5-3-1 reps, work up to 95% of 1RM

Conditioning
4 rounds for time:
• 21 Wall Balls 20/14#
• 12 Power Snatches 95/65#

Warm-up
• 300 m Row

3 rounds:
• 7 Jumping Jacks
• 7 Jumping Lunges
• 7 Barbell Thrusters 45/35#

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

Strength
Every 90 sec for 9 min (6 rounds):
• 2-2-2-1-1-1 Hang Clean
• 2-2-2-1-1-1 Push Press

Start light. Work up to finish heavy.

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

Conditioning
10 min AMRAP:
• 2 Kettlebell Swings 70/53#
• 2 Chest-to-Bar Pull-ups
• 4 Kettlebell Swings 70/53#
• 4 Chest-to-Bar Pull-ups
• 6 Kettlebell Swings 70/53#
• 6 Chest-to-Bar Pull-ups
…
Continue pattern until time is up.

Warm-up
• 400 m Run

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Butterfly Stretch
• 30 sec Goblet Squat Hold 70/53#

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

Strength
8-6-4-2 reps:
• Back Squat
• Front Rack Lunge

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

Core
6 min Alternating EMOM:
Even min:
• 10 Lying Leg Raises
• 10 AbMat Sit-ups
Odd min:
• Forearm Plank Hold

Conditioning
15-10-5 reps for time:
• Clean & Jerk 135/95#
• Back Squat 135/95#
• Toes-to-bar

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
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

Conditioning
CrossFit Open 18.3
2 rounds for time:
• 100 Double Unders
• 20 Overhead Squats 115/80#
• 100 Double Unders
• 12 Ring Muscle-ups
• 100 Double Unders
• 20 Dumbbell Snatches 50/35#
• 100 Double Unders
• 12 Bar Muscle-ups

14 min time cap.

Warm-up
• 1 min slow Air Bike
• 1 min AMRAP Air Bike calories

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 3 reps, work up to 90% of 1RM

Weighted Dips
• 3 sets of 3 reps, work up to 90% of 1RM

Core
3 rounds:
• 10 MedBall GHD Sit-ups 20/14#
• 10 MedBall Twists 20/14#­

Conditioning
For max reps:
• Tabata Row
• Tabata Push-ups
• Tabata Pull-ups
• Tabata Wall Balls 20/14#

Warm-up
• 200 Single Unders

3 rounds:
• 10 Mountain Climbers
• 10 Jumping Air 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
3-position Snatch (hip/knee/floor)
• 5 sets of the complex

Start light; increase weight to finish as heavy as possible.

Conditioning
“Dan”
4 rounds for load and time:
• 21 Overhead Squats
• 400 m Run

Choose a weight to complete all 4 rounds. Score = #/sec (weight in pounds divided by total number of seconds).