Workout

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

Warm-up
• 500 m Row

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

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

Conditioning
CrossFit Open 17.1
For time (20 min time cap):
• 10 Dumbbell Power Snatch 50/35#
• 15 Burpee Box Jump Overs 24/20”
• 20 Dumbbell Power Snatch 50/35#
• 15 Burpee Box Jump Overs 24/20”
• 30 Dumbbell Power Snatch 50/35#
• 15 Burpee Box Jump Overs 24/20”
• 40 Dumbbell Power Snatch 50/35#
• 15 Burpee Box Jump Overs 24/20”
• 50 Dumbbell Power Snatch 50/35#
• 15 Burpee Box Jump Overs 24/20”

Warm-up
• Tabata Air Bike

3 rounds:
• 7 Jumping Jacks
• 7 Mountain Climbers
• 7 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
Shoulder Press
• 5 reps at 55% of 1RM
• 5 reps at 65% of 1RM
• 5+ reps at 75% of 1RM

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

Core
4 rounds:
• 10 Hollow Rocks
• 10 Romanian Deadlifts 45/35#

Conditioning
4 round for time:
• 10 Dumbbell Step-ups 50/35# 24/20”
• 15 Box Jump Overs 24/20”
• 20 Wall Balls 20/14#

For the dumbbell step-ups, start with two dumbbells, one in each hand, and step up onto the box and back down. Alternate legs. Once the 10 reps are complete, drop the dumbbells and perform the jump overs without weights.

Warm-up
• 400 m Run

3 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Goblet Squat Hold
• 30 sec Standing Toe Touch Hold

2 rounds:
• 10 MedBall Russian Twists 20/14#
• 10 Wall Balls 20/14#

Strength
Clean & Jerk
• 5 reps at 55% of 1RM
• 5 reps at 65% of 1RM
• 5+ reps at 75% of 1RM

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

Conditioning
12 min AMRAP:
• 3 Clean & Jerks 135/95#
• 6 Burpees
• 9 Toes to Bar

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