Lead Programmer

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 55% of 1RM
• 5 reps at 65% of 1RM
• 5+ reps at 75% of 1RM

Overhead Squat
• 5 reps at 55% of 1RM
• 5 reps at 65% of 1RM
• 5+ reps at 75% of 1RM

Core
21-15-9 reps:
• Knees to Elbows
• GHD Sit-ups

Conditioning
10 min AMRAP:
• 10 Overhead Squats 95/65#
• 30 Double Unders

Warm-up
• 20 cal Air Bike

3 rounds:
• 10 Walking Lunges
• 10 Jumping Jacks
• 10 Air Squats

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

Strength
CrossFit Football Total
• 1 rep max Power Clean
• 1 rep max Back Squat
• 1 rep max Bench Press
• 1 rep max Deadlift

After warm-ups, make 3 attempts at each lift in the specified order. Score = sum of all lifts in pounds.

Conditioning
21-15-9 reps for time:
• Row calories
• Wall Balls 20/14#
• Snatches 115/85#
• Box Jumps 24/20”

Warm-up
• 500 m Row

2 rounds of:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 Arm Circles Forward
• 10 Arm Circles Backwards

3 rounds of:
• 10 Deadlifts 45/35#
• 10 Push Presses 45/35#
• 10 Good Mornings 45/35#
• 10 Front Rack Lunges 45/35#

Strength
10-8-6-4-2 reps:
• Dumbbell Bench Press AHAP
• Ring Rows

 Conditioning
CrossFit Open 15.4
8 min AMRAP:
• 3 HSPU + 3 Cleans 185/125#
• 6 HSPU + 3 Cleans
• 9 HSPU + 3 Cleans
• 12 HSPU + 6 Cleans
• 15 HSPU + 6 Cleans
• 18 HSPU + 6 Cleans
• 21 HSPU + 9 Cleans
… continue pattern until time is up.

Warm-up
• 20 cal Air Bike

3 rounds:
• 10 Jumping Jacks
• 10 Air Squats

3 rounds:
• 30 sec Goblet Squat Hold
• 30 sec Standing Toe Touch Hold
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

Strength
Clean & Jerk
• 5 reps at 65%
• 3 reps at 75%
• 1+ reps at 85% of 1RM

Core
20-15-10-5 reps:
• Bench Knee Raises
• Mountain Climbers

Conditioning
9 min AMRAP:
• 3 Dumbbell Thrusters 35/25#
• 3 Pull-ups
• 6 Dumbbell Thrusters 35/25#
• 6 Pull-ups
• 9 Dumbbell Thrusters 35/25#
• 9 Pull-ups

… continue pattern until time is up. Use two (2) dumbbells, one in each hand, for the thrusters.

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
10 min E2MOM:
• 1 Hang Power Snatch from Hip
• 1 Hang Power Snatch from Knee
• 1 Power Snatch
• 2 Overhead Squats

Complete the 3-position snatch followed by 2 overhead squats every 2 min for 10 min long (5 rounds). Increase weight to finish AHAP.

Core
6 rounds:
• 20 sec Hollow Body Rocks
• 10 sec Rest
• 20 sec Forearm Plank
• 10 sec Rest

Conditioning
3 rounds for time:
• 500 m Row
• 15 Deadlifts 225/155#
• 50 AbMat Sit-ups

Warm-up
• 400 m Run

3 rounds:
• 10 m Bear Crawl
• 10 Air Squats

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

Strength
Week 6: 20-rep Squat Challenge (final)
Back Squat
• 1 set: 20 reps

Add 5-10 pounds onto last week’s successfully completed weight.

Conditioning
“Filthy Fifty”
For time:
• 50 Box Jumps 24/20”
• 50 Jumping Pull-ups
• 50 Kettlebell Swings 53/35#
• 50 Walking Lunges
• 50 Knees to Elbows
• 50 Push Press 45/35#
• 50 GHD Hip Extensions
• 50 Wall Balls 20/14#
• 50 Burpees
• 50 Double Unders

Warm-up
3 rounds:
• 10 m High Knees
• 10 m Butt Kicks
• 10 m High Kicks
• 10 m High Knee Skips
• 10 Jumping Jacks

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

Strength
10 min EMOM:
• 3 Shoulder Presses
• 3 Deadlift

Setup two bars. Increase weight to finish heavy.

Core
3 sets:
• 3 Romanian Deadlifts
• 3 Clean Grip Shrugs AHAP

Conditioning
“The Chief”
5 rounds for max reps:
3 min:
• 3 Power Cleans 135/95#
• 6 Push-ups
• 9 Air Squats

1 min: Rest

Warm-up
• 20 cal Air Bike

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

2 rounds:
• 10 Wall Balls 20/14#
• 10 Push-ups

Strength
Bench Press
• 5 reps at 65%
• 3 reps at 75%
• 1+ reps at 85% of 1RM

Weighted Dips
• 5-3-1+ reps AHAP

Conditioning
CrossFit Open 15.5
27-21-15-9 reps for time:
• Row calories
• Thrusters 95/65#

Warm-up
3 rounds:
• 10 m Duck Walk
• 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
Every 90 sec for 12 min:
• 1 Power Clean
• 1 Push Jerk
• 1 Hang Squat Clean
• 1 Split Jerk

Perform the complex in 90 seconds, for 8 rounds. Increase weight to finish heavy.

Core
6 rounds:
• 20 sec Flutter Kicks
• 10 sec Rest
• 20 sec Handstand Hold
• 10 sec Rest

Conditioning
“Helen”
3 rounds for time:
• 400 m Run
• 21 Kettlebell Swings 53/35#
• 12 Pull-ups

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
• 5 reps at 65%
• 3 reps at 75%
• 1+ reps at 85% of 1RM

Overhead Squat
• 5 reps at 65%
• 3 reps at 75%
• 1+ reps at 85% of 1RM

Conditioning
10 rounds for max reps:
1 minute:
• 3 Snatch 135/95#
• Max Double Unders
1 minute:
• Rest

Warm-up
• 300 m Row

3 rounds:
• 10 Lateral Jumps over Rower/Bar
• 10 Air Squats

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

Strength
Week 5: 20-rep Squat Challenge
Back Squat
• 1 set: 20 reps

Add 5-10 pounds onto last week’s successfully completed weight.

Core
3 rounds:
• 20 Seal Walk steps
• 20 AbMat Sit-ups

Conditioning
16 min AMRAP:
• 8 Dumbbell Overhead Lunges 50/35# (2)
• 8 Burpees
• 8 Dumbbell Overhead Lunges 50/35# (2)
• 8 Chest-to-bar Pull-ups

Use two (2) dumbbells, one in each hand, for the overhead lunges. Each lunge is 1 rep, so to complete 8 reps perform 4 walking lunge steps per leg.

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

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

Strength
Barbell Lunges
• 3 sets: 12 reps (6/leg) at 40%, 45% & 50% of 1RM Back Squat

Core
4 rounds:
• 30 sec Ball Slams
• 15 sec Rest
• 30 sec Forearm Plank
• 15 sec Rest

Conditioning
“Fight Gone Bad!”
3 rounds for max reps of:
• 1 min Wall Balls 20/14#
• 1 min Sumo Deadlift High-pulls 75/55#
• 1 min Box Jumps 20”
• 1 min Push Press 75/55#
• 1 min Row calories
• 1 min Rest

Warm-up
4 rounds:
• 100 m Run
• 5 Push-ups
• 10 Pull-ups

3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Sit-up to Pike
• 30 sec Plank Hold

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. Increase weight to finish heavy.

Conditioning
CrossFit Open 16.4
13 min AMRAP:
• 55 Deadlifts 225/155#
• 55 Wall Balls 20/14#
• 55 cal Row
• 55 Handstand Push-ups

Warm-up
• 300 m Row

3 rounds:
• 5 Candlesticks
• 10 Air Squats

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

Strength
Clean & Jerk
• 3 sets: 3 reps at 60%, 70% & 80% of 1RM

3-Position Clean (top down: upper thigh, below knee, floor)
• 3 sets: 3 reps AHAP

Core
3 rounds:
• 10 Barbell Hip Thrusts 95/65#
• 10 GHD Hip Extensions

Conditioning
“Fran”
21-15-9 reps for time:
• Thrusters 95/65#
• Pull-ups

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
5 min EMOM:
• 3 Snatch Grip Push Press
• 1 Overhead Squat

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

After each minute, increase weight to finish heavy.

Conditioning
6 rounds for max reps:
• 1 min: 10 Toes to Bar
• 1 min: Max Kettlebell Swings 70/53#

Warm-up
• 400 m Run

3 rounds:
• 10 Mountain Climbers
• 10 Air Squats

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

Strength
Week 4: 20-rep Squat Challenge

Back Squat
• 1 set: 20 reps
Add 5-10 pounds onto last week’s successfully completed weight.

Core
3 rounds:
• 30 Flutter Kicks
• 10 Bench Knee Raises

Conditioning
10 min AMRAP:
• 8 Dumbbell Power Snatch Right-arm 50/35#
• 16 Burpees
• 8 Dumbbell Power Snatch Left-arm 50/35#
• 32 Double Unders

Warm-up
 For time:
• 100 Double Unders

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

3 rounds:
• 10m Crab Walk
• 10 Air Squats

Strength
12 min E2MOM:
• 1 Snatch

12 min E2MOM:
• 1 Clean & Jerk

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

Core
4 rounds:
• 20 Seal Walk steps
• 10 MedBall Russian Twists 20/14#

Conditioning
For time:
• 30 Thrusters 95/65#
• 30 Pull-ups
• 20 Thrusters 115/75#
• 20 Chest-to-bar Pull-ups
• 10 Thrusters 135/95#
• 10 Bar Muscle-ups

Warm-up
• Tabata Air Bike

3 rounds:
• 5 Inch Worms with Push-up
• 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
Bench Press + Ring Pull-up Hold
• 3 sets: 3 reps at 60%, 70% & 80% of 1RM

Perform 3 bench press reps then immediately perform 3 strict ring pull-ups with 3 sec hold at the top for each set. For more of challenge, replace the Ring Pull-up Hold with Strict Muscle-ups.

Conditioning
CrossFit Open 15.1
9 min AMRAP:
• 15 Toes to Bar
• 10 Deadlifts 115/75#
• 5 Power Snatches 115/75#

CrossFit Open 15.1a
6 min:
• 1RM Clean & Jerk

Warm-up
• 400 m Run

3 rounds:
• 10 Walking Lunges
• 10 Mountain Climbers

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

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
4 rounds:
• 10 Hollow Rocks
• 10 Arch Rocks

Conditioning
5 rounds for max reps:
• 2 min: 100 m Sprint + Max Wall Balls 20/14#
• 2 min: Rest

In 2 min, sprint 100 m as fast as you can, then complete as many wall balls as possible in the remaining time. Then, rest for 2 min. Repeat for a total of 5 rounds. Score is total number of wall ball reps.

Warm-up
• 20 cal Air Bike

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

3 rounds:
• 10 Jumping Jacks
• 10 Air Squats

Strength
Snatch
• 3 sets: 3 reps at 60%, 70% & 80% of 1RM

Overhead Squat
• 3 sets: 3 reps at 60%, 70% & 80% of 1RM

Conditioning
8 min AMRAP:
• 10 Burpee Box Jumps 24/20”
• 10 Pistols (alternating legs)
• 10 Shoulder to Overhead 135/95#

Scaling the Pistols video here