Warm-up
2 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

2 rounds:
• 200 m Run
• 10 Mountain Climbers
• 10 Air Squats

Strength
Back Squat
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM
• 5 reps at 75% of 1RM

Front Squat
• 5 reps at 65% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM

Core
5 rounds:
• 5 Evil Wheels
• 10 Toes-to-bar
• 15 AbMat Sit-ups

Conditioning
21-15-9 reps for time:
• Kettlebell Swings 70/53#
• Kettlebell Goblet Squats 70/53#
• Burpees

Warm-up
2 rounds:
• 10 cal Air-Bike
• 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
Shoulder Press
• 5 reps @ 70% of 1RM
• 3 reps @ 80% of 1RM
• 1 rep @ 90% of 1RM

Bench Press
• 5 reps @ 70% of 1RM
• 3 reps @ 80% of 1RM
• 1 rep @ 90% of 1RM

Conditioning
5 rounds for time:
• 20 cal Row
• 40 Air Squats
• 60 Double Unders

Warm-up
• 300 m Row
• 20 Walking Lunges
• 15 Jumping Jacks
• 20 PVC Passthroughs
• 15 Dumbbell Thrusters 20/10#

2 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

Strength
Front Squat
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM
• 5 reps at 80% of 1RM

Back Squat
• 5 reps at 60% of 1RM
• 5 reps at 65% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 70% of 1RM

Core
3 rounds:
• 20 sec Lying Leg Raises
• 20 sec Rest
• 20 sec Hollow Rocks
• 20 sec Rest
• 20 sec Plank on Elbows
• 20 sec Rest

Conditioning
For time:
• 400 m Run
• 15 Hang Cleans 135/95#
• 15 Handstand Push-ups
• 200 m Run
• 30 Front Squats 135/95#
• 200 m Run
• 15 Handstand Push-ups
• 15 Hang Cleans 135/95#
• 400 m Run

Warm-up
2 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

3 rounds:
• 20 Double Unders
• 15 Air Squats
• 10 Push-ups
• 5 Pull-ups

Strength
Clean & Jerk
• 3 reps at 70% of 1RM
• 2 reps at 75% of 1RM
• 1 rep at 80% of 1RM

Power Clean + Front Squat + Jerk
• 3 of each at 50% of 1RM Clean
• 2 of each at 60% of 1RM Clean
• 1 of each at 70% of 1RM Clean

Core
2 rounds:
• 100 Flutter Kicks (left + right = 1)
• 20 Russian Med Ball Twists

Conditioning
3 rounds for max reps:
• 4 min AMRAP:

• 10 Chest-to-bar Pull-ups
• 10 Thrusters 95/65#

• 2 min Rest

Warm-up
2 rounds:
• 50 m Run
• 50 m High Knees
• 50 m Run Backwards
• 50 m Butt Kicks

2 rounds:
• 10 PVC Overhead Squats
• 10 Cossack Side Lunges
• 10 Prone Scorpions (face down)
• 10 Supine Scorpions (face up)

Strength
Snatch
• 3 reps at 70% of 1RM
• 2 reps at 75% of 1RM
• 1 rep at 80% of 1RM

3-Position Snatch (upper thigh, below knee, floor)
• 3 reps at 60% of 1RM Snatch
• 2 reps at 75% of 1RM Snatch
• 1 rep at 70% of 1RM Snatch

Conditioning
6 rounds for time:
• 16 cal Row
• 12 Push Presses 115/75#
• 8 Toes-to-bar

Warm-up
• 20 cal Air Bike

2 rounds of:
• 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

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

Strength
Back Squat
• 5 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 2 reps at 80% of 1RM
• 2 reps at 90% of 1RM
• 1 rep at 95% of 1RM
• 1 rep at 103% of 1RM

Front Squat
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM
• 5 reps at 75% of 1RM

Core
3 rounds:
• 40 Seal Walk steps
• 10 GHD Sit-ups

Conditioning
24-16-8 reps for time:
• Deadlifts 135/95#
• Wall Balls 20/14#
• Box Jumps 24/20”

CROSSFIT GAMES WEEK

Warm-up
• 300 m Row

2 rounds of:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Bulgarian Stretch Right
• 30 sec Bulgarian Stretch Left

3 rounds:
• 10 Wallballs 20/14#
• 10 sec Handstand Hold

Strength
Cluster
• 3 reps @ 60% of 1RM
• 2 reps @ 70% of 1RM
• 2 reps @ 80% of 1RM
• 1 rep @ 90% of 1RM
• 1 rep @ 95% of 1RM
• 1 rep @ 100%+ of 1RM

Skill Test
For distance (1 attempt):
• Max Handstand Walk

Conditioning
“2013 Naughty Nancy” (light)
4 rounds for time:
• 600 m Run
• 25 Overhead Squats 95/65#

CROSSFIT GAMES WEEK

Warm-up
2 rounds:
• 10 cal Air Bike
• 10 Air Squats
• 10 Arm Circles

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

Strength
Front Squat
• 5 reps at 60% of 1RM
• 5 reps at 65% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 70% of 1RM

Back Squat
• 5 reps at 60% of 1RM
• 5 reps at 65% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM

Skill Test
For reps (1 attempt):
• Max Strict Handstand Push-ups

Conditioning
“2011 Rope-Clean”
For time:
• 5 Rope Climbs 15’
• 5 Clean & Jerks 145/115#
• 4 Rope Climbs 15’
• 4 Clean & Jerks 165/125#
• 3 Rope Climbs 15’
• 3 Clean & Jerks 185/135#
• 2 Rope Climbs 15’
• 2 Clean & Jerks 205/145#
• 1 Rope Climb 15’
• 1 Clean & Jerk 225/155#

CROSSFIT GAMES WEEK

Warm-up
• 100 Jump Rope Singles
• 50 Double Unders

4 rounds:
• 20 sec Thoracic Spine BB Stretch
• 20 sec Pigeon Pose Right
• 20 sec Pigeon Pose Left

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

Strength
Clean & Jerk
• 3 reps at 75% of 1RM
• 2 reps at 80% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 93% of 1RM
• 1 rep at 96% of 1RM

Skill Test
For load (3 attempts):
• Max Weighted Chest-to-bar Pull-up

1 min for distance:
• Max Farmer Carry 100/70# DBs

Conditioning
“2013 Sprint Chipper”
For time:
• 21 MedBall GHD Sit-ups 20/14#
• 15 Snatches 165/100#
• 9 Burpee Box Over 30/24”

CROSSFIT GAMES WEEK

Warm-up
• 20 cal Air-Bike
• 20 PVC Passthroughs
• 20 PVC Good Mornings
• 20 PVC Overhead Squats

2 rounds of:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left

Strength
Snatch
• 3 reps at 75% of 1RM
• 2 reps at 80% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 93% of 1RM
• 1 rep at 96% of 1RM

Overhead Squat
• 3 reps @ 70% of 1RM
• 2 reps @ 80% of 1RM
• 1 rep @ 90% of 1RM

Skill Test
For distance (3 attempts):
• Max Standing Broad Jump

Conditioning
“2007”
For time:
• 1000 m Row

Then 5 rounds:
• 25 Pull-ups
• 7 Push Jerks 135/85#

CROSSFIT GAMES WEEK

Warm-up
• 300 m Row

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

2 rounds:
• 15 PVC Passthroughs
• 15 PVC Good Mornings
• 15 PVC Overhead Squats
• 15 sec Goblet Squat Hold 70/53#

Strength
Back Squat
• 5 reps at 60% of 1RM
• 5 reps at 65% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM

Front Squat
• 5 reps at 60% of 1RM
• 5 reps at 65% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 70% of 1RM

Skill Test
For time (1 attempt):
• Max L-sit

For distance (2 attempts):
• Max Reverse MedBall Throw 20/14#

Conditioning
“2014 The Beach” (modified)
For time:
• 200 m Run
• 30 DB Thrusters 30/20#
• 30 Burpees
• 400 m Run
• 30 Burpees
• 30 DB Thrusters 30/20#
• 200 m Run

Warm-up
3 rounds of:
• 10 m High Knees
• 10 m Butt Kicks
• 10 Air Squats
• 5 Push-ups

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

Strength
Clean
• 4 sets of 3 reps (touch and go)
Start light then work up to a 3 rep max.

Bench Press
• 3 reps at 70% of 1RM
• 2 reps at 80% of 1RM
• 1 reps at 90% of 1RM
• 1 reps at 100%+ of 1RM

Conditioning
For time:
• 1 mile Run
• 100 Thrusters 45/35#
• 100 AbMat Sit-ups
• 100 Push-ups
• 1 mile Row

1 mile = 1600 meters

Warm-up
• 300 m Row
• 15 PVC Around the World CW
• 15 PVC Around the World CCW
• 20 PVC Good Mornings
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 20 PVC Overhead Squats
• 20 Straight-leg Sit-ups

Strength
Front Squat
• 4 sets of 5 reps at 65% of 1RM

Back Squat
• 5 reps at 65% of 1RM
• 3 sets of 5 reps at 75% of 1RM

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

Conditioning
10 min AMRAP:
• 30 Double Unders
• 20 Pull-ups
• 10 Deadlifts 135/95#

Warm-up
• 20 cal Air Bike

3 rounds:
• 10 Jumping Jacks
• 10 PVC Passthroughs
• 10 Dumbbell Push Press 25/15#

3 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Goblet Squat Hold 53/35#
• 30 sec Standing Toe Touch Hold

Strength
Clean & Jerk
• 3 reps at 75% of 1RM
• 2 reps at 85% of 1RM
• 1 rep at 95% of 1RM
• 1 rep at 98% of 1RM

Clean Grip Pulls
• 5 reps at 95% of 1RM Clean
• 5 reps at 100% of 1RM Clean

Core
3 rounds:
• 10 Evil Wheels
• 15 GHD Sit-ups

Conditioning
40-30-20-10 reps for time:
• Row (calories)
• Kettlebell Swings 53/35#

Warm-up
• 300 m Row

• 20 PVC Passthroughs
• 20 Cossack Side Lunges
• 20 Scorpions

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

Strength
Snatch
• 3 reps at 75% of 1RM
• 2 reps at 85% of 1RM
• 1 rep at 95% of 1RM
• 1 rep at 98% of 1RM

Snatch Grip Pulls
• 5 reps at 95% of 1RM Snatch
• 5 reps at 100% of 1RM Snatch

Conditioning
“Kelly”
5 rounds for time:
• 400 m Run
• 30 Box Jumps 24/20”
• 30 Wallballs 20/14#

Warm-up
• Reverse Tabata Air Bike

Reverse Tabata is 8 rounds of 10 seconds of work (as many calories as possible) followed by 20 seconds of rest.

3 rounds:
• 10 Jumping Jacks
• 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
Back Squat
• 5 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 2 reps at 80% of 1RM
• 2 reps at 90% of 1RM
• 1 rep at 95% of 1RM

Front Squat
• 5 reps at 65% of 1RM
• 4 reps at 75% of 1RM
• 4 reps at 80% of 1RM
• 4 reps at 85% of 1RM

Core
• Tabata Stand-Up Sit-Ups

Tabata is 8 rounds of 20 seconds of work (as many reps as possible) followed by 10 seconds of rest.

Conditioning
10 rounds for time:
• 5 Burpee Chest-to-bar Pull-ups
• 10 Push-ups
• 15 Air Squats

Warm-up
• Tabata Air Bike
• 20 Arm Circles
• 20 Cossack Side Lunges
• 20 Scorpions

2 rounds:
• 10 Band Pull-a-parts
• 10 Band Passthroughs
• 10 Band Overhead Squats

2 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left

Strength
12 min EMOM:
• 1 Snatch + 1 Hang Snatch

Start light then work up to as heavy as possible.

Conditioning
“Rahoi” 12 min AMRAP:
• 12 Box Jumps 24/20”
• 6 Thrusters 95/65#
• 6 Bar-Facing Burpees

Warm-up
• 300 m Row

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

3 rounds:
• 10 Air Squats
• 10 m High Knees
• 10 m Butt Kicks

Strength
Front Squat
• 4 sets of 5 reps 60% of 1RM

Back Squat
• 2 sets of 5 reps at 65% of 1RM
• 3 sets of 5 reps at 70% of 1RM

Core
3 rounds:
• 100 m Front Rack KB Farmers Walk 53/35# (2)
• 10 V-ups

Conditioning
For time:
• 21 Power Cleans 135/95#
• 21 Toes-to-bar
• 15 Power Cleans 165/115#
• 15 Toes-to-bar
• 9 Power Cleans 195/135#
• 9 Toes-to-bar

Use 1 barbell and change weights.

Warm-up
2 rounds of:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

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

Strength
Clean & Jerk
• 3 reps at 75% of 1RM
• 2 reps at 85% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM

2 Push Press + 1 Jerk
• 1 set at 55% of 1RM Jerk
• 1 set at 60% of 1RM Jerk
• 1 set at 65% of 1RM Jerk

Core
4 rounds:
• 20 steps Seal Walk
• 50 Flutter Kicks

Conditioning
5 rounds for time:
• 8 Strict Pull-ups
• 10 Bench Press BW / 70% of BW

Warm-up
• 100 m Run
• 100 m Run Backwards
• 20 PVC Passthroughs
• 20 PVC Good Mornings
• 20 PVC Overhead Squats

2 rounds of:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left

Strength
Snatch
• 3 reps at 75% of 1RM
• 2 reps at 85% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM

3 Snatch Grip Push Press + 3 OHS
• 1 set at 80% of 1RM Snatch
• 1 set at 90% of 1RM Snatch
• 1 set at 100% of 1RM Snatch

Conditioning
“Karen” For time:
• 150 Wallballs 20/14#

2 min Rest

For time:
• 800 m Run