Lead Programmer

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 (Deload Week)
Back Squats
• 5 reps at 40% of 1RM
• 5 reps at 45% of 1RM
• 5 reps at 50% of 1RM

Shoulder Press
• 5 reps at 40% of 1RM
• 5 reps at 45% of 1RM
• 5 reps at 50% of 1RM

Deload session: lightweight, concentrate on form.

Conditioning
10 rounds for time:
• 5 Shoulder-to-Overhead 95/65#
• 5 Power Snatch 95/65#
• 5 Bar-facing Burpees

Warm-up
• 200 Single Unders

2 rounds:
• 10 PVC Passthroughs
• 10 PVC Thrusters
• 10 Leg Swings /leg

12-10-8 reps:
• Mountain Climbers
• Ring Rows

Strength (Deload Week)
Bench Press
• 5 reps at 40% of 1RM
• 5 reps at 45% of 1RM
• 5 reps at 50% of 1RM

Weighted Pull-ups
• 5 reps at 40% of 1RM
• 5 reps at 45% of 1RM
• 5 reps at 50% of 1RM

Deload session: lightweight, concentrate on form.

Conditioning
9/11 Never Forget
For time:
• 11 Dumbbell Thrusters 50/35#
• 11 Dumbbell Push-ups
• 11 Strict Pull-ups
• 11 Dumbbell Thrusters 40/25#
• 11 Dumbbell Push-ups
• 11 Strict Pull-ups
• 11 Dumbbell Thrusters 30/15#
• 11  Dumbbell Push-ups
• 11 Strict Pull-ups
• 2001 m Row

On Sep 11, 2001, a series of airline hijackings and suicide attacks were the deadliest terrorist attacks in U.S. history. Some 2,750 people were killed in New York, 184 In Washington D.C., and 40 in Pennsylvania; all 19 terrorists died. Police and fire departments in New York City were especially hard-hit: hundreds had rushed to the scene of the attacks, and more than 400 police officers and firefighters were killed.

Warm-up
• 400 m Run

2 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 (Deload Week)
Clean & Jerk
• 5 reps at 40% of 1RM
• 5 reps at 45% of 1RM
• 5 reps at 50% of 1RM

Front Squat
• 5 reps at 40% of 1RM
• 5 reps at 45% of 1RM
• 5 reps at 50% of 1RM

Deload session: lightweight, concentrate on form.

Conditioning
10 min E2MOM:
• 5 Handstand Push-ups
• 15 Russian Kettlebell Swing 70/53#
• Max Box Jump Overs 24/20”

Every 2 min, perform 5 HSPU, then 15 Russian kettlebell swings and then as many box jump overs as possible. Score is total number of box jump overs.

Warm-up
• 20 cal Air-Bike
• 20 Band Pull-a-parts
• 20 Band Passthroughs
• 20 Band Overhead Squats

3 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

Strength (Deload Week)
Snatch
• 5 reps at 40% of 1RM
• 5 reps at 45% of 1RM
• 5 reps at 50% of 1RM

Overhead Squat
• 5 reps at 40% of 1RM
• 5 reps at 45% of 1RM
• 5 reps at 50% of 1RM

Deload session: lightweight, concentrate on form.

Core
• 100 Bicycle Sit-ups
• 100 Flutter Kicks

Conditioning
10 rounds for max reps:
• 20 sec Ring Dips
• 10 sec Rest
• 20 sec Power Cleans 135/95#
• 10 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
• 10 Mountain Climbers

2 rounds:
• 10 PVC Good Mornings
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 Jefferson Curls 53/35#

Strength
10 min E2MOM:
• 1 Snatch

10 min E2MOM:
• 1 Clean & Jerk

Each lift, try to increase the weight to finish as heavy as possible.

Core
21 – 15 – 9 reps:
• Russian Med Ball Twists 20/14#
• Knee Raises on the Bench

Conditioning
4 min AMRAP:
• 4 Squat Cleans 135/95#
• 4 Handstand Push-ups

2 min Rest
• Increase weight on the barbell

4 min AMRAP:
• 4 Deadlifts 225/155#
• 4 Handstand Push-ups

Score is total reps from both AMRAPs.

Warm-up
• 300 m Row

2 rounds:
• 15 Air Squats
• 5 Inch Worm Push-ups

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

Strength (Texas Method 6.3)
Back Squat
• Test for new 5RM

Bench Press
• Test for new 5RM

Power Snatch
• 6 sets of 2 reps

Conditioning
3 rounds for time:
• 100 Double Unders
• 50 Dumbbell Lunges 50/35#
• 10 Bar Muscle-ups

Warm-up
For time:
• 100 Double Unders

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

Strength (Texas Method 6.2)
Back Squat
• 2 sets of 5 reps at 80% of Mon 6.1

Shoulder Press
• 3 sets of 5 reps at 90% of Fri 5.3

Strict Pull-ups
• 3 sets of 5 reps

Conditioning
40-30-20-10 reps for time:
• AbMat Sit-ups
• Thrusters

Increase weight on the barbell each set.
Round of 40: 45/35#
Round of 30: 75/55#
Round of 20: 105/75#
Round of 10: 135/95#

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 Good Mornings

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

Strength
10 min E2MOM:
• 5-4-3-2-1 Cleans
• 5-4-3-2-1 Jerks

From 0:00-2:00 complete 5 Cleans (power or squat) then 5 Jerks (push or split). Increase weight. From 2:00-4:00 complete 4 Cleans then 4 Jerks. Increase weight and continue pattern.

Core
3 rounds:
• 20 Seal Walk steps
• 30 Flutter Kicks

Conditioning
10 min E2MOM:
• 15 Power Snatches 75/55#
• Max Chest-to-bar Pull-ups

Within the first 2 minutes, complete 15 power snatches then in the remaining time complete as many CTB pull-ups as possible. Repeat this, every 2 minutes, for a total of 5 rounds (10 minutes total time). Score is total CTB pull-ups completed.

Warm-up
• 20 cal 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 Downward Facing Dog
• 30 sec Upward Facing Dog

2 rounds:
• 10 Mountain Climbers
• 10 Romanian Deadlifts 45/35#
• 10 Front Squats 45/35#

Strength (Texas Method 6.1)
Back Squat
• 5 sets of 5 reps at 90% of Fri 5.3

Bench Press
• 5 sets of 5 reps at 90% of Wed 5.2

Deadlift
• 1 set of 5 reps at 90% of Mon 5.1

Conditioning
“Saved by the Barbell”
3 rounds for max reps:
• 1 min Burpees
• 1 min Wall Balls 20/14#
• 1 min Deadlifts 115/75#
• 1 min MedBall Sit-Ups 20/14#
• 1 min Hang Power Cleans 115/75#
• 1 min Rest

Labor Day weekend workout from CrossFit Foundation, link above.

Warm-up
3 rounds:
• 10 m Sprint Backwards
• 10 m Sprint Forward­­
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Bear Crawls
• 10 m Walking Lunges

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

Strength
10 min E2MOM:
• 4 Front Rack Reverse Lunges
• 6 Bar Dips

For the lunges, start light and work up to finish heavy.

Core
4 rounds:
• 20 sec Evil Wheels
• 10 sec Rest
• 20 sec Lying Leg Raises
• 10 sec Rest

Conditioning
4 rounds for time:
• 25 Toes-to-Bar
• 50 Double-Unders
• 15 Thrusters 95/65#

Warm-up
2 rounds:
• 10 cal Air Bike
• 10 Wall Balls 20/14#

3 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 5.3)
Back Squat
• Test for new 5RM

Shoulder Press
• Test for new 5RM

Power Clean
• 5 sets of 3 reps

Conditioning
10 min AMRAP:
• 2 Dumbbell Power Snatches 50/35#
• 2 Box Jumps 30/24”
• 4 Dumbbell Power Snatches 50/35#
• 4 Box Jumps 30/24”
• 6 Dumbbell Power Snatches 50/35#
• 6 Box Jumps 30/24”
… continue +2 rep pattern until time is up.

Warm-up
2 rounds:
• 200 m Run
• 10 Jumping Jacks
• 10 Mountain Climbers

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

Strength (Texas Method 5.2)
Back Squat
• 2 sets of 5 reps at 80% of Mon 5.1

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
For time:
• 25 Chest-to-bar Pull-ups
• 50 Push-ups
• 100 Overhead Squats 45/35#
• 50 Push-ups
• 25 Chest-to-bar Pull-ups

Warm-up
• 20 cal Air Bike

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 Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

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

10 min EMOM:
• 1 Power Snatch
• 1 Hang Squat Snatch

Start light; increase weight each set.

Core
• Tabata Russian Plate Twists 25/15#

Conditioning
3 rounds for time:
• 10 Row (calories)
• 10 Hang Squat Cleans 95/65#
• 10 Row (calories)
• 10 Power Snatches 95/65#
• 10 Row (calories)
• 10 GHD Sit-ups

Warm-up
• 300 m Row

3 rounds:
• 10 Lateral Jumps over Bar
• 10 Barbell Thrusters 45/35#

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

Strength (Texas Method 5.1)
Back Squat
• 5 sets of 5 reps at 90% of 5RM

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

Conditioning
12 min AMRAP:
• 40 Kettlebell Swings 53/35#
• 40 Wall Balls 20/14#

Every minute, starting at 0:00, perform:
• 4 Burpees

After completing the 4 burpees, continue where left-off.  Score is total number of kettlebell swings and wall balls completed.

Warm-up
3 rounds:
• 10 m High Knees
• 10 m High Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left
• 10 Air Squats
• 10 Mountain Climbers

3 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

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

Rest 2 min

10 min E2MOM:
• 5-4-3-2-1 Clean & Jerk

Within the first 2 minutes, perform 5 reps, within the next 2 minutes, perform 4 reps, then 3, 2 and 1. Increase weight each time to finish the last 1 rep as heavy as possible.

Conditioning
5 min AMRAP:
• 30/20 Assault AirBike (calories)
• 21 Deadlifts 225/155#
• Max Burpees Over Bar

5 min Rest

5 min AMRAP:
• 30/20 Assault AirBike (calories)
• 15 Deadlifts 225/155#
• Max Box Jump Overs 24/20”

5 min Rest

5 min AMRAP:
• 30/20 Assault AirBike (calories)
• 9 Deadlifts 225/155#
• Max Handstand Push-ups

Warm-up
• 300 m Row

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

3 rounds:
• 10 Kettlebell Swings 53/35#
• 10 Kettlebell Reverse Lunges 53/35#

Strength (Texas Method 4.3)
Back Squat
• Test for new 5RM

Bench Press
• Test for new 5RM

Power Snatch
• 6 sets of 2 reps

Straight light; Finish as heavy as possible.

Conditioning
8 rounds for max reps:
• 30 sec Dumbbell Bench Press 45/30#
• 30 sec Pull-ups
• 30 sec Dumbbell Thrusters 45/30#
• 30 sec Rest

Warm-up
• Reverse Tabata Air Bike

3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Standing Toe Touch Hold

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

Strength (Texas Method 4.2)
Back Squat
• 2 sets of 5 reps at 80% of Mon

Shoulder Press
• 3 sets of 5 reps at 90% of Fri

Strict Pull-ups
• 3 sets of 5 reps

GHD Glute-Ham Raises
• 3 sets of 10 reps

Conditioning
30-20-10 reps:
• Medicine-Ball Squat Jumps 20/14#
• Shoulder-to-Overhead *
• Row (calories)

Round of 30: 75/55#
Round of 20: 105/75#
Round of 10: 135/95#

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 Good Mornings

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

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

Clean & Jerk
• 5 sets of 5 reps at 80% of 5RM

Core
3 rounds:
• 20 sec Flutter Kicks
• 20 sec Rest
• 20 sec Plank on Elbows
• 20 sec Rest
• 20 sec Hollow Body Rocks
• 20 sec Rest

Conditioning
10 min AMRAP:
• 3 Power Snatches 135/95#
• 100 Single Unders

Warm-up
• 20 cal Air Bike

12-10-8 reps:
• Mountain Climbers
• Jumping Air Squats

3 rounds:
• 20 sec Pec Stretch w/ Band Right
• 20 sec Pec Stretch w/ Band Left
• 20 sec Side Lunge Stretch Right
• 20 sec Side Lunge Stretch Left

Strength (Texas Method 4.1)
Back Squat
• 5 sets of 5 reps at 90% of 5RM 3.3

Bench Press
• 5 sets of 5 reps at 90% of 5RM 2.3

Conditioning
Bear Attack!
5 rounds for time:
• 7 Bear Complex Reps 95/65#
• 5 Pull-ups
• 3 Chest-to-bar Pull-ups
• 1 Bar Muscle Up

1 Bear Complex Rep = 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press – or – 1 Cluster + 1 Back Squat + 1 Push Press

Scaled option:
5 rounds for time:
• 7 Bear Complex Reps 55/35#
• 9 Supine Barbell Rows
• 3 Dips on Boxes

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
Barbell Lunges
• 3 sets at 10 reps AHAP

Core
3 rounds:
• 10 GHD Sit-ups
• 15 Good Mornings 45/35#

Conditioning
Alternate until 2,000 meters:
• 60 sec: Max Row (meters)
• 90 sec: 1 Round of ”Cindy“

For the first 60 seconds, row as many meters as possible. Within the next 90 seconds, complete 1 round of “Cindy”: 5 Pull-ups + 10 Push-ups + 15 Air Squats. Rest in the remaining time. Repeat this until you’ve completed a total of 2,000 meters on the rower. Score is time.