Lead Programmer 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
• 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:
• Barbell Thrusters
Increase weight each set: 45/35#, 75/55#, 95/65#, 115/80#, 135/95#
Conditioning
CrossFit Open 17.5
10 rounds for time:
• 9 Thrusters 95/65#
• 35 Double Unders
Warm-up
2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 Arm Circles Forward
• 10 Arm Circles Backwards
3 rounds:
• 30 sec Side Lunge Stretch Right
• 30 sec Side Lunge Stretch Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
3 rounds:
• 10 Jumping Jacks
• 10 Mountain Climbers
Strength
Shoulder Press
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5+ reps at 80% of 1RM
Back Squat
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5+ reps at 80% of 1RM
Core
3 rounds:
• 5 V Ups
• 10 Russian KB Swings 70/53#
Conditioning
For time:
• 100 m Sprint
• 100 Air Squats
• 100 m Sprint
• 100 Pull-ups
• 100 m Sprint
• 100 Walking Lunges
• 100 m Sprint
Warm-up
• 20 cal Air-Bike
• 20 Scorpions
• 20 PVC Passthroughs
• 20 PVC Good Mornings
• 20 PVC Overhead Squats
3 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 1 min Goblet Squat Hold 53/35#
Strength
Clean & Jerk
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5+ reps at 80% of 1RM
Front Squat
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5+ reps at 80% of 1RM
Conditioning
10 min AMRAP:
• 15 Hang Squat Snatch 75/55#
• 15 calorie Row
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
Snatch
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5+ reps at 80% of 1RM
Overhead Squat
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5+ reps at 80% of 1RM
Core
Reverse Tabata L-Hang Hold
A reverse tabata is 8 rounds of 10 seconds of work followed by 20 seconds of rest.
Conditioning
10-9-8-7-6-5-4-3-2-1 reps for time:
• Power Clean 155/105#
• Bar Facing Burpees
Warm-up
3 rounds:
• 10 Jumping Jacks
• 10 Jumping Lunges
• 10 Air Squats
2 rounds:
• 10 Cossack Side Lunges
• 10 Prone Scorpions (face down)
• 10 Supine Scorpions (face up)
Strength
Bench Press
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM
Weighted Pull-ups
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% 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
For time:
• 30 Double Kettlebell Thrusters 53/35#
• 100 Double Unders
• 20 Double Kettlebell Thrusters 53/35#
• 100 Double Unders
• 10 Double Kettlebell Thrusters 53/35#
• 100 Double Unders
Warm-up
• 20 cal Air Bike
• 10 Arm Circles CW
• 10 Arm Circles CCW
• 10 Arm Hugs
• 10 Alternating Arm Swings
3 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
10-8-6-4-2 reps:
• Deadlifts *
• Dumbbell Thrusters *
Increase weight each set.
Deadlifts: 45/35#, 95/65#, 135/95#, 185/135#, 225/155#
DB Thrusters: 20/10#, 25/15#, 30/20#, 40/25#, 50/30#
Conditioning
CrossFit Open 17.4
13 min AMRAP:
• 55 Deadlifts 225/155#
• 55 Wall Balls 20/14#
• 55 calorie Row
• 55 Handstand Push-ups
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
Shoulder Press
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM
Back Squat
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM
Core
3 rounds:
• 10 GHD Hip Extensions
• 10 Bench Knee Raises
Conditioning
40-30-20-10 reps for time:
• Wall Balls 20/14#
• Row calories
Warm-up
• 300 m Row
3 rounds:
• 7 Jumping Jacks
• 7 Mountain Climbers
• 7 Barbell Thrusters 45/35#
3 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
Strength
Clean & Jerk
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM
Front Squat
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM
Conditioning
5 rounds for max reps:
3 min complete:
• 400 m Run
• Max Burpee Pull-ups
1 min:
• Rest
Warm-up
• 200 Single Unders
2 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 60 sec Thoracic Spine BB Stretch
2 rounds:
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
Strength
Snatch
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM
Overhead Squat
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM
Core
6 rounds:
• 20 sec Hollow Body Rock
• 10 sec Rest
• 20 sec Flutter Kicks
• 10 sec Rest
Conditioning
10 min AMRAP:
• 3 Power Snatches 115/75#
• 6 Clean & Jerks 115/75#
• 9 Box Jumps 24/20”
Warm-up
3 rounds:
• 30 Double Unders
• 10 Air Squats
2 rounds:
• 30 sec Standing Toe Touch Hold
• 30 sec Plank Hold
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
Strength
Bench Press
• 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 max reps:
• Tabata Push-ups
• Tabata Kettlebell Swings 70/53#
• Tabata Toes to Bar
• Tabata Kettlebell Goblet Squats 70/53#
• Tabata Dips
Tabata is 8 rounds of 20 sec of work, 10 sec of rest. After one tabata is complete, perform the next with no additional rest. Score is total number of reps.
Warm-up
• 20 cal Air Bike
2 rounds:
• 10 m Bear Crawl
• 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
• 30 sec Pike Stretch
• 30 sec Goblet Squat Hold
Conditioning
CrossFit Open 17.3
In 8 min, 3 rounds:
• 6 Chest-to-bar Pull-ups
• 6 Squat Snatch 95/65#
Then, 3 rounds:
• 7 Chest-to-bar Pull-ups
• 5 Squat Snatch 135/95#
In 12 min, 3 rounds:
• 8 Chest-to-bar Pull-ups
• 4 Squat Snatch 185/135#
In 16 min, 3 rounds:
• 9 Chest-to-bar Pull-ups
• 3 Squat Snatch 225/155#
In 20 min, 3 rounds:
• 10 Chest-to-bar Pull-ups
• 2 Squat Snatch 245/175#
In 24 min, 3 rounds:
• 11 Chest-to-bar Pull-ups
• 1 Squat Snatch 265/185#
*The times are time caps to complete the indicated rounds. If complete, continue on to the next set with new time cap.
Warm-up
• 400 m Run
3 rounds:
• 10 Jumping Jacks
• 10 Air Squats
3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pigeon Pose Left
• 30 sec Goblet Squat Hold 70/53#
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
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
Clean & Jerk
• 5 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 1+ reps at 85% of 1RM
Front Squat
• 5 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 1+ reps at 85% of 1RM
Conditioning
20 min AMRAP:
• 30 calorie Row
• 30 Wall Balls 20/14#
• 30 Chest-to-bar Pull-ups
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
Snatch
• 5 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 1+ reps at 85% of 1RM
Overhead Squat
• 5 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 1+ reps at 85% of 1RM
Core
3 rounds:
• 10 Hollow Rocks
• 10 Evil Wheels
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 10.25.16. Bar starts from the floor. Increase weight after each set.
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
2 rounds:
• 10 Cossack Side Lunges
• 10 Prone Scorpions (face down)
• 10 Supine Scorpions (face up)
Strength
Bench Press
• 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
Conditioning
3 rounds for time:
• 300 m Row
• 30 GHD Sit-ups
• 30 Sumo Deadlift High Pull 75/55#
Warm-up
• 400 m Run
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
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
3 rounds of “Cindy”:
• 5 Pull-ups
• 10 Push-ups
• 15 Air Squats
Conditioning
CrossFit Open 17.2
12 min AMRAP:
2 rounds:
• 50 ft Walking DB Lunge 50/35#
• 16 Toes to Bar
• 8 DB Power Cleans 50/35#
2 rounds:
• 50 ft Walking DB Lunge 50/35#
• 16 Bar Muscle-ups
• 8 DB Power Cleans 50/35#
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
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
Core
6 rounds:
• 20 sec Handstand Hold
• 10 sec Rest
• 20 sec Bicycle Sit-ups
• 10 sec Rest
Conditioning
4 rounds for time:
• 15 Wall Balls 20/14#
• 50 Double Unders
• 15 Wall Balls 20/14#
• 2 min Rest
Score is total time to complete the workout with the rest included (except on the final round).
Warm-up
2 rounds:
• 100 Single Unders
• 10 Air Squats
3 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Squat Hold
• 30 sec Straddle Stretch
3 rounds:
• 10 m Walking Lunges
• 10 Dumbbell Thrusters 20/10#
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
Conditioning
2 rounds for max calories:
• 1 min: 5 Snatch 135/95#
• 1 min: Max calorie Row
• 1 min: 5 Clean & Jerk 135/95#
• 1 min: Max calorie Row
• 1 min: 5 Thrusters 135/95#
• 1 min: Max calorie Row
This workout is 12 min (two 6 minute rounds). In the first min, complete 5 snatches (any way) and then rest in the remaining time (similar but different movements for min 3 and 5).
Warm-up
• 20 cal Air Bike
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 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
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:
• 12 Hang Power Snatch 75/55#
• 9 Push-ups
• 6 Double Russian Kettlebell Swings 53/35#
For the double Russian kettlebell swings, start with two kettlebells, one in each hand, and swing the KBs between the legs up to eye level. Please watch the video link for proper technique.
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
Deadlift
• 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
5 rounds for time:
• 20 calorie Row
• 6 Bar Muscle-ups
