Lead Programmer

Warm-up
• 200 Single Unders

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

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

Strength
Front Squat
• 4 sets of 5 reps at 60% of 1RM

Back Squat
• 2 sets of 5 reps at 65% of 1RM
• 3 sets of 5 reps at 70% of 1RM

Conditioning
CrossFit Open 20.5
For time, partitioned any way:
• 40 Muscle-Ups
• 80 Row (calories)
• 120 Wall Balls 20/14#

Time cap: 20 min.

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

3 rounds:
• 10 Walking Lunges
• 10 Jumping Jacks
• 10 Air Squats
• 5 Inch Worm Push-ups

Strength
Clean & Jerk
• 3 reps at 75% of 1RM
• 2 reps at 85% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM

2 Push Press + 1 Jerk
• 1 set at 55% of 1RM Jerk
• 1 set at 60% of 1RM Jerk
• 1 set at 65% of 1RM Jerk

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

Conditioning
5 rounds for time:
• 15 Row (calories)
• 15 Shoulder to Overhead 115/95#

Warm-up
• Reverse Tabata Air Bike

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
Snatch
• 3 reps at 75% of 1RM
• 2 reps at 85% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM

3 Snatch Grip Push Press + 3 OHS
• 1 set at 80% of 1RM Snatch
• 1 set at 90% of 1RM Snatch
• 1 set at 100% of 1RM Snatch

Conditioning
4 min AMRAP:
• 5 Toes to Bar
• 5 Deadlifts 185/115#
• 5 Front Squats 185/115#

2 min Rest

4 min AMRAP:
• 10 Toes to Bar
• 10 Deadlifts 135/85#
• 10 Front Squats 135/85#

2 min Rest

4 min AMRAP:
• 15 Toes to Bar
• 15 Deadlifts 95/65#
• 15 Front Squats 95/65#

Warm-up
• 300 m Row

3 rounds:
• 10 Walking Lunges
• 10 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 8 of 12 – Hatch Squat
Back Squat
• 5 reps at 65% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM
• 5 reps at 80% of 1RM

Front Squat
• 5 reps at 60% of 1RM
• 3 set of 5 reps at 65% of 1RM

Core
3 rounds:
• 5 Parallette Pass Throughs
• 10 GHD Hip Extensions

Conditioning
For time:
• 120-90-60 Double Unders
• 40-30-20 Dumbbell Power Snatch 50/35#

Perform 120 double unders then 40 alternating single-arm dumbbell power snatches, 90 double unders then 30 db power snatches and 60 double unders then 20 dumbbell power snatches. One dumbbell.

Warm-up
• 20 cal Air Bike

2 rounds:
• 60 sec Thoracic Spine BB Stretch
• 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
Every 90 sec for 12 min:
• 3 Bench Press
• 3 Pendlay Rows

 Perform 3 reps of each movement in 90 seconds, for 8 rounds. Start light then work up to as heavy as possible.

Core
• Tabata Hollow Body Rock

Conditioning
5 rounds for time:
• 21 Kettlebell Swings 53/35#
• 14 Knees-to-Elbows
• 7 Ring Dips

Warm-up
• 400 m Run

3 rounds:
• 5 Candlesticks
• 10 Air Squats

3 rounds:
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pike Stretch
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Straddle Stretch

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
• 4 reps at 70% of 1RM
• 4 reps at 75% of 1RM
• 4 reps at 80% of 1RM
• 4 reps at 85% of 1RM

 Conditioning
CrossFit Open 20.4
For time:
• 30 Box Jumps 24/20”
• 15 Clean & Jerks 95/65#
• 30 Box Jumps 24/20”
• 15 Clean & Jerks 135/85#
• 30 Box Jumps 24/20”
• 10 Clean & Jerks 185/115#
• 30 Single-leg Squats
• 10 Clean & Jerks 225/145#
• 30 Single-leg Squats
• 5 Clean & Jerks 275/175#
• 30 Single-leg Squats
• 5 Clean & Jerks 315/205#

Time cap: 20 minutes

Warm-up
• Tabata Air Bike

3 rounds:
• 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
Clean & Jerk
• 3 reps at 75% of 1RM
• 2 reps at 80% of 1RM
• 1 rep at 85% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM

Core
3 rounds:
• 10 Strict Knees to Elbows
• 10 GHD Hip Extensions

Conditioning
27-21-15-9 reps for time:
• Dumbbell Deadlifts 2 x 70/50#
• Burpee Box Jump Overs 24/20”

Warm-up
• 200 Single Unders

3 rounds:
• 20 sec Pec Stretch w/ Band Right
• 20 sec Pec Stretch w/ Band Left
• 20 sec Pigeon Pose Right
• 20 sec Pigeon Pose Left

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

Strength
Snatch
• 3 reps at 75% of 1RM
• 2 reps at 80% of 1RM
• 1 rep at 85% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM

Conditioning
For as long as possible:
From 0:00 – 2:00:
• 10 Power Snatches 95/65#
• 10 Chest-to-bar Pull-ups
From 2:00 – 4:00:
• 12 Power Snatches 95/65#
• 12 Chest-to-bar Pull-ups
From 4:00 – 6:00:
• 14 Power Snatches 95/65#
• 14 Chest-to-bar Pull-ups

… continue the +2 reps pattern per movement until unable to complete all reps within the 2 minute timeframe. Once reps are completed, athletes can rest in the remaining time. Score is total number of reps completed.

Warm-up
• 300 m Row

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

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

Strength
Week 7 of 12 – Hatch Squat
Back Squat
• 5 reps at 70% of 1RM
• 5 reps at 80% of 1RM
• 2 reps at 85% of 1RM
• 3 reps at 90% of 1RM
• 1 rep at 100% of 1RM

Front Squat
• 5 reps at 65% of 1RM
• 4 reps at 75% of 1RM
• 4 reps at 80% of 1RM
• 4 reps at 85% of 1RM

Conditioning
3 rounds for time:
• 50 Wall Balls* 20/14#
• 300 m Row

*Penalty: 5 push-ups every time you break the wall balls

Warm-up
• 400 m Run

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 Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

3 rounds:
• 10 Mountain Climbers
• 10 Barbell Thrusters 45/35#

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
• 4 reps at 75% of 1RM
• 4 reps at 80% of 1RM
• 4 reps at 80% of 1RM
• 4 reps at 80% of 1RM

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

Conditioning
20 min AMRAP:
• 20 Air Bike calories
• 20 Thrusters 75/55#
• 20 Lateral Burpees over Bar
• 20 Walking Lunges 75/55#

Warm-up
2 rounds:
• 10 Plate Jumps (front) 25# plate
• 10 Plate Jumps (sides) 25# plate
• 10 Plate Jump Overs (lateral)

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

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

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

Shoulder Press
• 5 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 2 reps at 80% of 1RM

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

Conditioning
CrossFit Open 20.3
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-ft. Handstand Walk
• 15 Deadlifts 315/205#
• 50-ft. Handstand Walk
• 9 Deadlifts 315/205#
• 50-ft. Handstand Walk

Time cap: 9 minutes

Warm-up
• Tabata Air Bike

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

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

2 rounds:
• 10 Incline DB Bench Press 30/20#
• 10 Bent-over Rows 95/65#

Strength
Clean
• 3 reps at 75% of 1RM
• 2 reps at 85% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM
• 1 rep at 98% of 1RM

Bench Press
• 5 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 2 reps at 80% of 1RM

Conditioning
10 rounds for time:
• 3 Power Snatches 115/75#
• 6 Overhead Squats 115/75#
• 9 Pull-ups

Warm-up
• 200 Single Unders

3 rounds:
• 10 m Walking Lunges w/ PVC OH
• 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
• 3 reps at 75% of 1RM
• 2 reps at 85% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM
• 1 rep at 98% of 1RM

3-Position Snatch (upper thigh, below knee, floor)
• 3 reps at 60% of 1RM Snatch
• 2 reps at 70% of 1RM Snatch
• 2 reps at 75% of 1RM Snatch

Core
3 rounds:
• 10 Strict Toes-to-bar
• 20 GHD Sit-ups

Conditioning
8 min Alternating EMOM:
• Even Min: Max Box Jumps 24/20”
• Odd Min: 10 Hang Power Cleans 135/95#

Warm-up
• 300 m Row

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
Week 6 of 12 – Hatch Squat
Back Squat
• 6 reps at 70% of 1RM
• 6 reps at 80% of 1RM
• 3 reps at 90% of 1RM
• 2 reps at 95% of 1RM 

Front Squat
• 5 reps at 65% of 1RM
• 4 reps at 75% of 1RM
• 4 reps at 80% of 1RM
• 4 reps at 80% of 1RM

Conditioning
5 rounds for time:
• 400 m Run
• 20 Kettlebell Swings 53/35#

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
7 min EMOM:
• 1 Power Snatch + 2 OHS

 7 min EMOM:
• 2 Cleans

 For each EMOM, start light and work up to a max.

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

Conditioning
4 rounds for max reps:
3 minutes:
• 500 m Row
• Max Push-ups
2 minutes:
• Rest

Warm-up
• 20 cal Air Bike

3 rounds:
• 40 sec Thoracic Spine BB Stretch
• 20 sec Pigeon Pose Right
• 20 sec Pigeon Pose Left
• 20 sec Spiderman Lunge Right
• 20 sec Spiderman Lunge Left

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

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
• 6 reps at 65% of 1RM
• 6 reps at 75% of 1RM
• 6 reps at 80% of 1RM
• 6 reps at 80% of 1RM

Conditioning
CrossFit Open 20.2
20 min AMRAP:
• 4 Dumbbell Thrusters 50/35#
• 6 Toes-to-bar
• 24 Double Unders

Warm-up
• 300 m Row

2 rounds:
• 10 Jumping Jacks
• 10 Mountain Climbers

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

Strength
Clean
• 3 reps at 75% of 1RM
• 2 reps at 85% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM

3-Position Clean (upper thigh, below knee, floor)
• 3 reps at 60% of 1RM Clean
• 2 reps at 70% of 1RM Clean
• 1 rep at 80% of 1RM Clean

Core
• Tabata Russian Plate Twists 25/15#

Conditioning
For time:
• 30-20-10 Deadlifts BW / 70% BW
• 20-15-10 Handstand Push-ups

Warm-up
• 400 m Run

2 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Goblet Squat Hold
• 30 sec Pike Stretch
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

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

Strength
Snatch
• 3 reps at 75% of 1RM
• 2 reps at 85% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM

3 Behind the Neck Push Presses +
3 Overhead Squats
• 3 reps ea. at 75% of 1RM Snatch
• 3 reps ea. at 85% of 1RM Snatch
• 3 reps ea. at 95% of 1RM Snatch

Core
6 rounds:
• 20 sec Hollow Body Hold
• 6 Good Mornings 45/35#

Conditioning
10 min AMRAP:
• 2 Dumbbell Power Snatches 50/35#
• 2 Box Jump Overs 24/20”
• 4 Dumbbell Power Snatches 50/35#
• 4 Box Jump Overs 24/20”
• 6 Dumbbell Power Snatches 50/35#
• 6 Box Jump Overs 24/20”
… continue pattern until time is up.

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
Week 5 of 12 – Hatch Squat
Back Squat
• 8 reps at 65% of 1RM
• 6 reps at 75% of 1RM
• 4 reps at 85% of 1RM
• 4 reps at 90% of 1RM

Front Squat
• 5 reps at 70% of 1RM
• 4 reps at 80% of 1RM
• 3 reps at 85% of 1RM
• 3 reps at 90% of 1RM

Conditioning
3 rounds for time:
• 10 Clean & Jerks 135/95#
• 50 AbMat Sit-ups

Warm-up
• 400 m Run

3 rounds:
• 10 Mountain Climbers
• 10 Jumping Jacks

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

Strength
10 min to establish:
• 1RM Hang Clean

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

Conditioning
For time:
• 50 AirBike (calories)
• 50 Pull-ups
• 100 MedBall Squats 20/14#
• 50 Pull-ups
• 50 AirBike (calories)