Workout

Warm-up
• 300 m Row

3 rounds:
• 60 sec Thoracic Spine BB Stretch
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog

3 rounds:
• 5 Arm Circles CW
• 5 Arm Circles CCW
• 5 Arm Hugs
• 5 Band Triceps Pushdowns
• 5 Push-ups
• 5 Ring Rows

Strength (1RM Test Week 2 of 2)
Bench Press
• 5 reps at 50% of 1RM
• 3 reps at 60% of 1RM
• 2 reps at 70% of 1RM
• 1 rep at 80% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM
• 1 rep at 100%+ of 1RM

Rest 2 minutes between each set.

Core
21-15-9 reps:
• Bench Knee Raises
• GHD Hip Extensions

Conditioning
3-6-9-12-15-12-9-6-3 reps for time:
• Ring Dips
• Power Cleans 95/65#

Goal: 9 min.

Warm-up
• 100 Single Unders
• 50 Double Unders

3 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 Jumping Jacks

Strength (1RM Test Week 2 of 2)
Weighted Pull-ups
• 5 reps at 50% of 1RM
• 3 reps at 60% of 1RM
• 2 reps at 70% of 1RM
• 1 rep at 80% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM
• 1 rep at 100%+ of 1RM

Rest 2 minutes between each set.

Conditioning
8 rounds for time:
• 200 m Run
• 10 Pull-ups
• 5 Box Jumps 30/24”

Goal: 12-14 min.

Warm-up
• 20 cal Air Bike

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

3 rounds of:
• 6 Jumping Lunges
• 8 Air Squats

Strength (1RM Test Week 2 of 2)
Back Squat
• 5 reps at 50% of 1RM
• 3 reps at 60% of 1RM
• 2 reps at 70% of 1RM
• 1 rep at 80% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM
• 1 rep at 100%+ of 1RM

Rest 2 minutes between each set.

Core
6 rounds:
• 20 sec Hollow Body Rock
• 10 sec Rest
• 20 sec Superman Rock
• 10 sec Rest

Conditioning
12 min AMRAP:
• 500 m Row
• Max Unbroken Wall Balls 20/14#

Start by rowing 500 meters, then complete as many unbroken wall balls as possible. Once broken, return to the rower for another 500 meters. Repeat until the time is up. Score is total number of wall balls. Also, comment how may meters rowed. Goal: 100 wall balls, 2,000 m row.

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

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

3 rounds:
• 30 sec Backward-facing Wrist Stretch
• 30 sec Front Rack PVC Stretch Right
• 30 sec Front Rack PVC Stretch Left
• 30 sec Goblet Squat Hold 53/35#

Strength (1RM Test Week 1 of 2)
Front Squat
• 5 reps at 50% of 1RM
• 3 reps at 60% of 1RM
• 2 reps at 70% of 1RM
• 1 rep at 80% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM
• 1 rep at 100%+ of 1RM

Rest 2 minutes between each set.

Conditioning
3 rounds for time:
• 30 Med Ball Push-ups
• 40 Med Ball Russian Twists 20/14#
• 50 Med Ball Squats 20/14#

Perform all 3 movements using the same medicine ball, 20 lbs. for the men and 14 lbs. for the women. Perform the push-ups on top of the ball (view video for demo). Feet must be off the ground for twists. Each side counts as a rep (so as you’re performing them the rep count is 1-2-3.. not 1-1-2-2-3-3..). Goal: 15 min.

Warm-up
• 400 m Run

2 rounds:
• 10 Walking Lunges
• 10 Jumping Jacks
• 10 PVC Passthroughs

2 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog

Strength (1RM Test Week 1 of 2)
Shoulder Press
• 5 reps at 50% of 1RM
• 3 reps at 60% of 1RM
• 2 reps at 70% of 1RM
• 1 rep at 80% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM
• 1 rep at 100%+ of 1RM

Rest 2 minutes between each set.

Conditioning
20 min AMRAP:
• 2 Dumbbell Power Snatch 50/35#
• 2×10 m Shuttle Run
• 4 Dumbbell Power Snatch 50/35#
• 4×10 m Shuttle Run
• 6 Dumbbell Power Snatch 50/35#
• 6×10 m Shuttle Run

… continue pattern until time is up.

For the shuttle run, mark an area with chalk or tape 10 meters (33 feet) in length. If you don’t have a tool to measure, simply mark the start, walk 14 average steps, and mark the finish. To start, perform 2 DB power snatches, then sprint 10 meters, touch the ground with your hand and then quickly sprint back to the start for a total of 20 meters. Perform 4 DB power snatches. Then, the shuttle run will be 40 meters total. Run to the 10 m mark (count in your head “1”) back to the start (count “2”), back to the 10 m mark (count “3”) and back to start (“4”) to complete. And so on.

Goal: complete the round of 20.

Warm-up
3 rounds:
• 20 sec Couch Stretch Right
• 20 sec Couch Stretch Left
• 40 sec Goblet Squat Hold 53/35#

2 rounds:
• 5 Deadlifts 45/35#
• 5 Hang Power Cleans 45/35#
• 5 Front Squats 45/35#
• 5 Jerks 45/35#

Strength (1RM Test Week 1 of 2)
Clean & Jerk
• 5 reps at 50% of 1RM
• 3 reps at 60% of 1RM
• 2 reps at 70% of 1RM
• 1 rep at 80% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM
• 1 rep at 100%+ of 1RM

Rest 2 minutes between each set.

Core
3 rounds:
• 10 Strict Toes-to-bar
• 10 GHD Back Extensions

Conditioning
15-12-9-6-3 reps for time:
• Hang Power Cleans 115/80#
• Back Squats 115/80#
• Chest-to-bar Pull-ups

Goal: 7 min.

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

2 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left

Strength (1RM Test Week 1 of 2)
Overhead Squat
• 5 reps at 50% of 1RM
• 3 reps at 60% of 1RM
• 2 reps at 70% of 1RM
• 1 rep at 80% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM
• 1 rep at 100%+ of 1RM

Rest 2 minutes between each set.

Conditioning
16 min Alternating EMOM:
Even min:
• 8/6 calorie Row
Odd min:
• Max Overhead Squats 95/65#

Score is total number of OHS. Goal: 150.

Warm-up
• 300 m Row

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
• 20 sec Spiderman Lunge Right
• 20 sec Spiderman Lunge Left

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

Strength (1RM Test Week 1 of 2)
Snatch
• 5 reps at 50% of 1RM
• 3 reps at 60% of 1RM
• 2 reps at 70% of 1RM
• 1 rep at 80% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM
• 1 rep at 100%+ of 1RM

Rest 2 minutes between each set.

Core
8 rounds:
• 15 sec Lying Leg Raises
• 15 sec Plank on Elbows

Conditioning
8 min AMRAP:
• 10 Deadlifts 135/95#
• 15 Box Jump Overs 24/20”

Goal: 7-8 rounds.

Warm-up
• 300 m Row

3 rounds:
• 20 sec Side Lunge Stretch Right
• 20 sec Side Lunge Stretch Left
• 20 sec Spiderman Lunge Right
• 20 sec Spiderman Lunge Left

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

Strength (Deload Week)
4 sets:
• 6 Back Rack Reverse Lunges

Three reps per leg, alternating, in place. Weight: 40% of T1RM Lunge. Your training 1 rep max (T1RM) is 90% of your current 1 rep max. Perform all sets at this weight. Rest 2 min between sets.

5 sets of 10, 8, 8, 6, 4 reps:
• Dual Dumbbell Sumo Deadlift High Pull
• Dual Dumbbell Bicep Curl

Weight: 40%, 45%, 50%, 55%, 60% of 1RMs. Athlete’s choice to use the same weight for both exercises or different. Athlete’s choice to curl arms at the same time or alternate. Rest 1-2 min between sets.

Conditioning
3 rounds for time:
• 30 Toes-to-bar
• 30 Goblet Walking Lunges 53/35#
• 30 Walking Lunges
• 400 m Run

Goal: 15-17 min.

Warm-up
• 400 m Run

2 rounds:
• 10 Walking Lunges
• 10 Jumping Jacks
• 10 PVC Passthroughs

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

Conditioning (part 1)
“Karen meets Randy”
3 rounds for time:
• 50 Wall Balls 20/14#
• 25 Power Snatches 75/55#

Goal: 12 min.

Rest 5-10 min between workouts.

Conditioning (part 2)
12 min AMRAP:
• 1 Power Clean 115/75#
• 1 Burpee Box Jump Over 24/20”
• 2 Power Clean 115/75#
• 2 Burpee Box Jump Over 24/20”
• 3 Power Clean 115/75#
• 3 Burpee Box Jump Over 24/20”
… continue pattern until time is up.

Goal: complete the round of 7.

Warm-up
3 rounds:
• 40 sec Thoracic Spine BB Stretch
• 20 sec Couch Stretch Right
• 20 sec Couch Stretch Left
• 40 sec Goblet Squat Hold 53/35#

2 rounds:
• 5 Deadlifts 45/35#
• 5 Hang Power Cleans 45/35#
• 5 Front Squats 45/35#
• 5 Jerks 45/35#

Weightlifting (Deload Week)
5-4-3-2-1 reps:
• Hang Power Snatches

Weight: 30%, 35%, 40%, 45%, 50% of 1RM.

4 sets:
• 3 Snatch

Weight: 40% of 1RM. Perform all sets at this weight. Focus on technique. Rest 1-2 min between sets.

5-4-3-2-1 reps:
• Hang Power Cleans

Weight: 30%, 35%, 40%, 45%, 50% of 1RM.

4 sets:
• 3 Clean & Jerk

Weight: 40% of 1RM. Perform all sets at this weight. Focus on technique. Rest 1-2 min between sets.

Conditioning
7 min AMRAP:
• 50 Double Unders
• 10 Russian Kettlebell Swings 70/53#

Goal: 7 rounds.

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

2 rounds:
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

Conditioning (part 1)
For time:
• 500 m Row

Goal: < 2 min.

Rest 5-10 min between workouts.

Conditioning (part 2)
“Jackie”
For time:
• 1,000 m Row
• 50 Thrusters 45/35#
• 30 Pull-ups

Goal: 8 min.

Rest 5-10 min between workouts.

Conditioning (part 3)
“Triple Baseline”
3 rounds for time:
• 500 m Row
• 40 Air Squats
• 30 AbMat Sit Ups
• 20 Push Ups
• 10 Pull Ups

Goal: 16 min.

Warm-up
• 100 Single Unders

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

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

Strength (Deload Week)
4 sets:
• 3 Tempo Back Squats

Three seconds on the way down, hold for two second in the bottom, then 1 second up to the top. Weight: 40% of T1RM Back Squat. Your training 1 rep max (T1RM) is 90% of your current 1 rep max. Perform all sets at this weight. Rest 2 min between sets.

5 sets of 12, 10, 8, 8, 6 reps:
• Bench Press
• Single-arm Dumbbell Row

Weight: 40%, 45%, 50%, 55%, 60% of 1RMs. Use 1 dumbbell for the row. Complete all reps with one arm, then switch to the other arm. Rest 2 min between sets.

4 sets to failure:
• Bar Dips

Weight: bodyweight. Keep them strict without kipping. Substitute with bench dips if you’re unable to complete 4 or more.

Warm-up
3 rounds:
• 20 sec Side Lunge Stretch Right
• 20 sec Side Lunge Stretch Left
• 20 sec Spiderman Lunge Right
• 20 sec Spiderman Lunge Left

3 rounds:
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left
• 10 Jumping Lunges
• 10 Air Squats

Strength
10 sets:
• 3 Back Squats

Weight: 95% of T1RM Back Squat. Your training 1 rep max (T1RM) is 90% of your current 1 rep max. Perform all sets at this weight. Rest 2 min between sets.

5 sets of 10, 8, 8, 6, 4 reps:
• Dumbbell Bicep Curl and Press

Weight: 65%, 70%, 75%, 80%, 85% of 1RM. Rest 1-2 min between sets.

Conditioning
Alternating until 80/60 calories:
• 90 sec: 1 Round of ”Cindy“
• 60 sec: Max Air Bike (calories)

Within the first 90 seconds, complete 1 round of “Cindy”: 5 Pull-ups + 10 Push-ups + 15 Air Squats. Rest in the remaining time. Then, in 60 seconds, bike as many calories as possible. Repeat this until you’ve completed a total of 80 calories for men, 60 calories for women on the bike. Score is total time. Goal: 20 min.

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

3 rounds:
• 10 PVC Passthroughs
• 10 PVC Thrusters

Core
3 rounds:
• 10 Russian Twists w/ Plate 25/15#
• 10 Weighted Sit-ups w/ Plate 25/15#
• 10 sec Hollow Body Hold
• 10 sec Superman Hold

Conditioning (part 1)
10 rounds for time:
• 30 Double Unders
• 3 Bar Muscle Ups

Goal: 10 min.

Rest 5-10 min between workouts.

Conditioning (part 2)
10 rounds for time:
• 5 Thrusters 115/85#
• 7 Deadlifts 115/85#
• 9 Toes-to-Bar

Goal: 12 min.

Warm-up
• 400 m Run

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

2 rounds:
• 10 Sit-up to Pike
• 10 Sit-up to Straddle
• 10 Wall Balls 20/14#

Weightlifting
6 min E2MOM:
• 3-Position Snatch

Position 1: upper thigh, Position 2: below knee, Position 3: floor. Weight: 50%, 60%, 70% of 1RM.

8 sets:
• 1 Snatch

Weight: 80% of 1RM. Perform all sets at this weight. Focus on technique. Rest 1-2 min between sets.

6 min E2MOM:
• 3-Position Clean

Position 1: upper thigh, Position 2: below knee, Position 3: floor. Weight: 50%, 60%, 70% of 1RM.

8 sets:
• 1 Clean & Jerk

Weight: 80% of 1RM. Perform all sets at this weight. Focus on technique. Rest 1-2 min between sets.

Conditioning
10 min E2MOM:
• 15 Box Jump Overs 24/20”
• Max Row (meters)

Every 2 minutes, perform 15 box jump overs and then row as many meters as possible in the remaining time. Repeat for a total of 5 rounds / 10 minutes. Rollover meters count. Goal: 1,000 m.

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

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

Conditioning (part 1)
3 rounds for time:
• 5 Hang Squat Snatch 135/95#
• 10 Bar-Facing Burpees

Goal: 6 min.

Rest 2 min between workouts.

Conditioning (part 2)
3 rounds for time:
• 10 Power Cleans 135/95#
• 20 Pull-ups

Goal: 8 min.

Rest 4 min between workouts.

Conditioning (part 3)
3 rounds for time:
• 30 AbMat Sit-ups
• 15 Kettlebell Swings 70/53#
• 30 Wall Balls 20/14#

Goal: 10 min.

Warm-up
2 rounds:
• 50 Double Unders
• 20 Mountain Climbers

3 rounds:
• 10 Band Standing Chest Press
• 10 Band Pull-a-parts
• 10 Band Around-the-World CW
• 10 Band Around-the-World CCW

Week 6 of 6 of this cycle.
Strength
8 sets:
• 4 Back Squats

Weight: 90% of T1RM Back Squat. Your training 1 rep max (T1RM) is 90% of your current 1 rep max. Perform all sets at this weight. Rest 2 min between sets.

5 sets of 12, 10, 8, 8, 6 reps:
• Dumbbell Bench Press
• Pendlay Row

Weight: 60%, 65%, 70%, 75%, 80% of 1RMs. Use 2 dumbbells for the bench press and a barbell for the row. Rest 2 min between sets.

4 sets 15, 12, 10, 8 reps:
• Decline Close-Grip Bench Press

Weight: 55%, 60%, 65%, 70% of 1RM. Set the bench to a decline position if you can, if not, do with a flat bench. Focus on triceps. Rest 2 min between sets.

Warm-up
• 20 cal Air Bike

3 rounds:
• 40 sec Box Shoulder 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
7 sets:
• 5 Back Squats

Weight: 85% of T1RM Back Squat. Your training 1 rep max (T1RM) is 90% of your current 1 rep max. Perform all sets at this weight. Rest 2 min between sets.

5 sets of 10, 8, 6, 4, 2 reps:
• Seated Dumbbell Presses

Weight: 65%, 70%, 75%, 80%, 85% of 1RM. Rest 1-2 min between sets.

Conditioning
“The Longest Mile”
4 rounds for time:
• 10 Burpees
• 100 m Run
• 10 Air Squats
• 100 m Run
• 10 Push-Ups
• 100 m Run
• 10 Sit-Ups
• 100 m Run

Source: board.crossfit.com. Goal: 16 min.

Warm-up
2 rounds:
• 10 cal Air Bike
• 10 PVC Passthroughs
• 10 PVC Overhead Squats

3 rounds:
• 20 sec Couch Stretch Right
• 20 sec Couch Stretch Left
• 40 sec Goblet Squat Hold 53/35#

Core
10 rounds:
• 20 sec Bicycle Sit-ups
• 10 sec Rest

Conditioning (part 1)
8 rounds for time:
• 10 Russian Kettlebell Swings 70/53#
• 10 Overhead Squats 75/55#
• 10 Lunges 75/55#

Goal: 12 min.

Rest 5-10 min between workouts.

Conditioning (part 2)
9 min AMRAP:
• 15 Toes-to-Bar
• 5 Power Snatches 115/75#

Goal: 6 rounds.