Lead Programmer

Warm-up
• 20 cal Air Bike

3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog

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

Strength
Clean & Jerks
• 3 sets of 3 reps, work up to 90% of 1RM

Front Squats
• 3 sets of 3 reps, work up to 90% of 1RM

Core
3 rounds:
• 10 Good Mornings 45/35#
• 20 Flutter Kicks

Conditioning
4 rounds for time:
• 15 Deadlifts *
• 15 Box Jump Overs 24/20”

Round 1: 135/95#
Round 2: 185/135#
Round 3: 225/155#
Round 4: 275/185#

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

2 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Goblet Squat Hold
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Goblet Squat Hold

Strength
Back Squat
• 3 sets of 3 reps, work up to 90% of 1RM

Shoulder Press
• 3 sets of 3 reps, work up to 90% of 1RM

Core
Accumulate 2 min:
• L-sit

Conditioning
3 rounds for time:
• 27 calorie Row
• 21 Kettlebell Swings 70/53#
• 15 Knees to Elbows
• 9 Ring Dips
• 3 Rope Climbs 15’

Warm-up
• 400 m Run

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

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

10-8-6-4-2 reps:
• Cleans

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

Conditioning
CrossFit Open 18.2
1-2-3-4-5-6-7-8-9-10 reps for time:
• Dumbbell Squats 50/35#
• Bar-facing Burpees

Workout 18.2a
• 1 Rep Max Clean

12 min time cap to complete 18.2 & 18.2a

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 Box Stretch Right
• 30 sec Box Stretch Left

Strength
Every 90 sec for 9 min (6 rounds):
• 3-3-2-2-1-1 Bench Press
• 3-3-2-2-1-1 Deadlift

Core
6 rounds:
• 20 sec Handstand Hold
• 10 sec Rest
• 20 sec Hollow Rocks
• 10 sec Rest

Conditioning
12 min AMRAP:
• 12 Deadlifts 115/75#
• 3 Hang Squat Cleans 115/75#
• 3 Push Jerks 115/75#
• 3 Power Snatches 115/75#
• 12 Box Jumps 24/20”

Warm-up
• 300 m Row

3 rounds:
• 10 Lateral Jumps over Rower/Bar
• 10 Air 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
Snatch
• 3 sets of 3 reps, work up to 90% of 1RM

Overhead Squat
• 3 sets of 3 reps, work up to 90% of 1RM

Conditioning
5 rounds for time:
• 60 Double Unders
• 20 Kettlebell Snatch 53/35#

Perform 10 KB Snatch per arm each round.

Warm-up
• 300 m Row

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 Squat Hold
• 30 sec Straddle Stretch

Strength
10 min E2MOM:
• 3 Power Cleans
• 3 Thrusters

Every 2 min for 10 min (5 rounds), perform 3 reps of each movement. Start light. Work up to finish heavy.

Core
6 rounds:
• 20 sec MedBall Russian Twists
• 10 sec Rest
• 20 sec MedBall Sit-ups
• 10 sec Rest

Conditioning
9 min AMRAP:
• 3 Wall Balls 20/14#
• 3 Chest-to-Bar Pull-ups
• 6 Wall Balls 20/14#
• 6 Chest-to-Bar Pull-ups
• 9 Wall Balls 20/14#
• 9 Chest-to-Bar Pull-ups

… continue pattern until time.

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 of “Cindy”:
• 5 Pull-ups
• 10 Push-ups
• 15 Air Squats

Strength
5-4-3-2-1 rep:
• Back Squat
• Deadlift

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

Core
3 rounds:
• 10 Hollow Body Rocks
• 10 Russian KB Swings 70/53#

Conditioning
 For time:
• 400 m Run
• 20 Overhead Squats 95/65#
• 400 m Run
• 15 Overhead Squats 115/75#
• 400 m Run
• 10 Overhead Squats 135/85#
• 400 m Run
• 5 Overhead Squats 155/95#

Repeat from 3.6.17. Bar starts from the floor. Increase weight after each set.

Warm-up
• Tabata Air Bike

3 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

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

Conditioning
CrossFit Open 18.1
20 min AMRAP:
• 8 Toes-to-bar
• 10 Dumbbell Hang Clean & Jerk 50/35#
• 14/12 calorie Row

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

3 rounds:
• 10 Jumping Jacks
• 10 Push-ups

2 rounds:
• 30 sec Arm Circles Forward
• 30 sec Arm Circles Backwards
• 30 sec Standing Toe Touch Foot on Box Right
• 30 sec Standing Toe Touch Foot on Box Left

Strength
Bench Press
• 3 sets of 5 reps, work up to 85% of 1RM

Weighted Dips
• 3 sets of 5 reps, work up to 85% of 1RM

Core
3 rounds:
• 10 AbMat Sit-ups
• 10 GHD Hip Extensions
• 10 Evil Wheels
• 10 Lying Leg Raises

Conditioning
21-15-9 reps for time:
• Dumbbell Burpees 35/25#
• Dumbbell Push Press 35/25#

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
10 min E2MOM:
• 1 Snatch
• 5-4-3-2-1 Overhead Squats

Within the first 2 minutes, perform 1 squat snatch followed by 5 overhead squats. Increase weight. In the next 2 minutes, perform 1 snatch + 4 ohs. Increase weight. Then, 1 snatch + 3 ohs, etc.

Conditioning
For time:
• 250 m Row
• 25 Squat Snatches 75/55#
• 25 Pull-ups
• 500 m Row
• 25 Pull-ups
• 25 Squat Snatches 75/55#
• 250 m Row

Warm-up
• 200 m Row
• 200 m Run

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

4 rounds:
• 5 Front-to-back Leg Swings /leg
• 5 Side-to-side Leg Swings /leg
• 5 PVC Passthroughs
• 5 Air Squats

Strength
Clean & Jerks
• 3 sets of 5 reps, work up to 85% of 1RM

Front Squats
• 3 sets of 5 reps, work up to 85% of 1RM

Core
4 rounds:
• 30 sec Mountain Climbers
• 20 sec Rest
• 30 sec Plank on Elbows
• 20 sec Rest

Conditioning
10 min AMRAP:
• 2 Hang Power Cleans 95/65#
• 2 Box Jump Overs 24/20”
• 4 Hang Power Cleans 95/65#
• 4 Box Jump Overs 24/20”
• 6 Hang Power Cleans 95/65#
• 6 Box Jump Overs 24/20”
… continue pattern until time.

Warm-up
• 300 m Row

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

3 rounds:
• 5 Candlesticks
• 10 m Walking Lunges

Strength
Front Rack Reverse Lunges
• 3 sets of 5 reps, work up to 85% of 1RM

Dumbbell Step Ups 24/20”
• 3 sets of 6 reps, AHAP

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

Conditioning
15 min AMRAP:
• 50 Double Unders
• 40 Air Squats
• 30 Sit-ups
• 20 Deadlifts 185/125#
• 10 Handstand Push-ups

Warm-up
• 200 Single Unders

3 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Butterfly Stretch
• 30 sec Squat Hold

2 rounds:
• 10 m Duck Walk
• 10 m Walking Lunges

Strength
Back Squat
• 3 sets of 5 reps, work up to 85% of 1RM

Deadlift
• 3 sets of 5 reps, work up to 85% of 1RM

Conditioning
EMOM until 100 thrusters:
• 5 Burpees
• Max Thrusters 95/65#

Every minute, perform 5 burpees then as many thrusters as possible in the remaining time. Continue this until 100 thrusters have been completed. Score is time.

HAPPY VALENTINE’S DAY!

Warm-up
• 20 cal Air Bike

3 rounds:
• 10 Jumping Jacks
• 10 Mountain Climbers

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

Strength
 Every 90 sec for 6 rounds:
• 3 Bench Press
• 6 Ring Rows
• 3 Ring Dips

Increase weight to finish heavy.

Core
3 rounds:
• 10 GHD Hip Extensions
• 10 Lying Leg Raises

Conditioning
10 rounds for time:
• 2 Power Snatches 135/95#
• 14 Wall Balls 20/14#

Warm-up
• 100 Single Unders

3 rounds:
• 60 sec Thoracic Spine BB Stretch
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

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

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

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

Conditioning
2 rounds for time:
• 1000 m Row
• 50 Kettlebell Swings 53/35#
• 30 Pull-ups

Warm-up
• 20 cal Air Bike

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

3 rounds:
• 10 Jumping Jacks
• 10 Air Squats

Strength
10 min E2MOM:
• 1 Power Clean
• 1 Hang Clean
• 1 Cluster

Every 2 min for 10 min (5 rounds), perform 1 rep of each movement. Start light. Work up to finish heavy.

Core
6 rounds:
• 20 sec Handstand Hold
• 10 sec Rest
• 20 sec Hollow Rocks
• 10 sec Rest

Conditioning
10 min AMRAP:
• 15 Toes-to-bar
• 10 Box Jumps 24/20”
• 5 Squat Cleans 155/105#

Warm-up
3 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

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

Strength
5 rounds:
• 4 Overhead Lunges

Increase weight to finish as heavy as possible.

Core
3 rounds:
• 10 Knees to Elbows
• 30 sec Hollow Body Hold

Conditioning
10 rounds for time:
• 3 Strict Pull-ups
• 6 Hand-release Push-ups
• 9 Wall Balls 20/14#

Warm-up
• 400 m Run

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 Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Squat Hold
• 30 sec Straddle Stretch

Strength
9 min EMOM:
• 1 Back Squat

Increase weight to finish heavy.

Conditioning
Every 90 sec for 8 rounds:
• 6 Deadlifts 225/155#
• Max Burpee Box Jumps 24/20”

Warm-up
3 rounds:
• 30 Double Unders
• 10 Push-ups

3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog

2 rounds:
• 10 Good Mornings 45/35#
• 10 Barbell Thrusters 45/35#

Strength
Bench Press
• 5-3-1 reps, work up to 90% of 1RM

Weighted Dips
• 5-3-1 reps, work up to 90% of 1RM

Core
4 rounds:
• 20 sec Ball Slams
• 10 sec Rest
• 20 sec Flutter Kicks
• 10 sec Rest

Conditioning
3 rounds for max reps:
• 1 min: Dumbbell Thrusters 35/20#
• 2 min: Row (calories)

Warm-up
• Tabata Air Bike

2 rounds:
• 10 Jumping Jacks
• 10 Mountain Climbers

2 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Side Lunge Hold Right
• 30 sec Side Lunge Hold Left

Strength
10 min E2MOM:
• 1 Snatch Pull
• 1 Hang Power Snatch
• 3 Overhead Squats

Conditioning
3 rounds for time:
• 9 Power Cleans 135/95#
• 9 Chest-to-Bar Pull-ups
• 9 Power Cleans 135/95#
• 9 Toes-to-bar