Warm-up
• 20 cal Air Bike
• 20 PVC Passthroughs
• 10 Cossack Side Lunges
3 rounds of “Cindy”:
• 5 Pull-ups
• 10 Push-ups
• 15 Air Squats
Strength
10 min EMOM:
• 1 Squat Snatch
Slightly increase weight to finish heavy.
Core
6 rounds:
• 20 sec Hollow Body Rock
• 10 sec Rest
• 20 sec Lying Leg Raises
• 10 sec Rest
Conditioning
9-15-21-27 reps for time:
• Row (calories)
• Wall Balls 20/14#
Warm-up
• 400 m Run
• 10 Arm Circles CW
• 10 Arm Circles CCW
• 10 Arm Hugs
• 10 Alternating Arm Swings
3 rounds:
• 10 Sit-up to Pike
• 10 Sit-up to Straddle
• 10 Air Squats
3 rounds:
• 10 Incline DB Bench Press AHAP
• 10 DB Bent-over Rows AHAP
Strength
Deadlifts (5-3-1)
5 reps at 70%, 3 reps at 75%, and 1 rep at 80% of 90% of your 1 rep max.
Conditioning
“Linda”
10-9-8-7-6-5-4-3-2-1 reps for time:
• Deadlifts 1.5 BW
• Bench Press BW
• Cleans 3/4 BW
Warm-up
• 300 m Row
3 rounds:
• 60 sec Thoracic Spine BB Stretch
• 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
10 min Alternating EMOM:
• 4 Back Squats
• 2 Front Squats
Increase weight to finish heavy. If competing in the Open, skip Strength or perform it after.
Conditioning
CrossFit Open 16.3
7 min AMRAP:
• 10 Power Snatches 75/55#
• 3 Bar Muscle Ups
Warm-up
• 20 cal Air-Bike
• 20 Band Pull-a-parts
• 20 Band Passthroughs
• 20 Band Overhead Squats
2 rounds:
• 30 sec Arm Circles CW
• 30 sec Arm Circles CCW
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
Strength
Shoulder Press (5-3-1)
5 reps at 70%, 3 reps at 75%, and 1 rep at 80% of 90% of your 1 rep max.
Bench Press (5-3-1)
5 reps at 70%, 3 reps at 75%, and 1 rep at 80% of 90% of your 1 rep max.
Core
3 rounds:
• 20 AbMat Sit-ups
• 10 GHD Hip Extensions
Conditioning
12 min AMRAP:
• 10 Hand-release Push-ups
• 20 calorie Row
• 30 Air Squats
Warm-up
• 400 m Run
3 rounds:
• 10 Prone Scorpions (face down)
• 10 Supine Scorpions (face up)
• 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
5 min EMOM:
• 1 Clean & Jerk
5 min EMOM:
• 1 Power Clean
• 2 Front Squats
Increase weight to finish heavy.
Conditioning
For time:
• 45 Pull-ups
Then 21-15-9 reps:
• Burpee Box Jumps 24/20”
• Kettlebell Swings 70/53#
Then:
• 45 Pull-ups
Warm-up
• 500 m Row
2 rounds:
• 10 Mountain Climbers
• 10 PVC Passthroughs
• 10 m Duck Walk
2 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
Strength
Snatch (5-3-1)
5 reps at 70%, 3 reps at 75%, and 1 rep at 80% of 90% of your 1 rep max.
Overhead Squat (5-3-1)
5 reps at 70%, 3 reps at 75%, and 1 rep at 80% of 90% of your 1 rep max.
Core
• 100 Flutter Kicks
Conditioning
10 min AMRAP:
• 3 Snatches 135/95#
• 30 Wall Balls 20/14#
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 Around the World /side
2 rounds:
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
Strength
Snatch
12 min on the clock:
• 4 attempts at 1RM
Rest 3 min
Clean & Jerk
12 min on the clock:
• 4 attempts at 1RM
Conditioning
5 rounds for max reps:
• 1 min Max Effort Row (calories)
• 1 min Rest
• 1 min Max Effort Thrusters 75/55#
• 1 min Rest
Warm-up
• 300 m Row
2 rounds:
• 15 PVC Good Mornings
• 15 PVC Passthroughs
• 15 PVC Overhead Squats
2 rounds:
• 60 sec Thoracic Spine BB Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
Strength
Back Squats (5-3-1)
5 reps at 70%, 3 reps at 75%, and 1 rep at 80% of 90% of your 1 rep max.
Shrugs (5-3-1)
5 reps at 70%, 3 reps at 75%, and 1 rep at 80% of 90% of your 1 rep max.
Note: If you are signed up for the Open, either skip Strength or perform it after Conditioning.
Conditioning
CrossFit Open 16.2
4-min. AMRAP + bonus time:
• 25 Toes-to-Bar
• 50 Double Unders
• Squat Cleans *
Time extends 4 min each time a round is completed.
* Round 1: 15 Squat Cleans 135/85#
* Round 2: 13 Squat Cleans 185/115#
* Round 3: 11 Squat Cleans 225/145#
* Round 4: 9 Squat Cleans 275/175#
* Round 5: 7 Squat Cleans 315/205#
Warm-up
• 300 m Row
• 10 Arm Circles CW
• 10 Arm Circles CCW
• 10 Arm Hugs
• 10 Alternating Arm Swings
2 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
Strength
Alternate between:
• 10-9-8-7-6-5-4-3-2-1 Bench Press
• 1-2-3-4-5-6-7-8-9-10 Strict Handstand Push-up
Load up the barbell equal to BW / 75% of BW for bench press.
Core
3 rounds:
• 10 Romanian Deadlifts 135/95#
• 10 GHD Sit-ups
Conditioning
21-18-15-12-9 reps for time:
• Hang Power Snatch 75/55#
• Box Jumps 24/20”
Warm-up
• 20 cal Air Bike
3 rounds:
• 10 Jumping Jacks
• 10 Air Squats
2 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
Strength
Clean & Jerk (5-3-1)
5 reps at 70%, 3 reps at 75%, and 1 rep at 80% of 90% of your 1 rep max.
Front Squat (5-3-1)
5 reps at 70%, 3 reps at 75%, and 1 rep at 80% of 90% of your 1 rep max.
Conditioning
5 rounds for time:
• 10 Push-ups
• 10 Squat Cleans 115/75#
• 50 Double Unders
Warm-up
• 300 m Row
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Around the World /side
• 10 PVC Passthroughs
• 20 PVC Overhead Squats
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
Strength
5 min EMOM:
• 1 Snatch
5 min EMOM:
• 1 Snatch Balance
• 1 Overhead Squat
Increase weight to finish heavy.
Core
• 50 Evil Wheels
Conditioning
10 min AMRAP:
• 15 Pull-ups
• 15 Wall Balls 20/14#
Warm-up
2 rounds:
• 10 cal Air Bike
• 10 Arm Circles CW
• 10 Arm Circles CCW
• 10 Jumping Jacks
• 10 Jumping Air Squats
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
Strength
10 min E2MOM:
• 3 Clusters
Start with 60% of 90% of your 1 rep max of clean & jerk. Slightly increase weight to finish heavy.
Conditioning
3 rounds for time:
• 300 m Row
• 30 GHD Sit-ups
• 30 Kettlebell Swings 53/35#
Warm-up
• 400 m Run
3 rounds:
• 6 Jumping Jacks
• 6 Jumping Lunges
• 6 Air Squats
3 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
Strength
Back Squats (10 min)
• Min 1: 10 reps at 95/65#
• Min 2: 9 reps at 115/75#
• Min 3: 8 reps at 135/85#
• Min 4: 7 reps at 155/95#
• Min 5: 6 reps at 175/105#
• Min 6: 5 reps at 195/115#
• Min 7: 4 reps at 215/125#
• Min 8: 3 reps at 225/135#
• Min 9: 2 reps at 245/145#
• Min 10: 1 rep at 265/155#
Conditioning
CrossFit Open 16.1
20 min AMRAP:
• 25 ft Overhead Walking Lunge 95/65#
• 8 Bar-facing Burpees
• 25 ft Overhead Walking Lunge 95/65#
• 8 Chest-to-bar Pull-ups
Conditioning
CrossFit Open 16.1
20 min AMRAP:
• 25 ft Overhead Walking Lunge 95/65#
• 8 Bar-facing Burpees
• 25 ft Overhead Walking Lunge 95/65#
• 8 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
2 rounds:
• 10 DB Shoulder Press 25/15#
• 10 DB Bench Press 25/15#
• 10 Bent-over Rows 95/65#
Strength
Shoulder Press (3×3)
3 sets of 3 reps at 70%, 75% and then 80% of 90% of your 1 rep max.
Floor Press (3×3)
3 sets of 3 reps at 70%, 75% and then 80% of 90 of your 1 rep bench press max.
Core
4 rounds:
• 20 Seal Walk steps
• 10 Russian Med Ball Twists 20/14#
Conditioning
10 min AMRAP:
• 5 Handstand Push-ups
• 10 Deadlifts 135/95#
• 15 Box Jump Overs 24/20”
Warm-up
• 400 m Run
• 10 Arm Circles CW
• 10 Arm Circles CCW
• 10 Arm Hugs
• 10 Alternating Arm Swings
2 rounds:
• 10 Sit-up to Pike
• 10 Sit-up to Straddle
• 10 Air Squats
Strength
10 min E2MOM:
• 1 Power Clean
• 3 Front Squats
• 1 Clean & Jerk
Start with 60% of 90% of your 1 rep max of clean & jerk. Slightly increase weight to finish heavy.
Conditioning
For time:
• 60 cal Row
• 50 Toes-to-Bar
• 40 cal Row
• 30 Toes-to-Bar
• 20 cal Row
• 10 Toes-to-Bar
Warm-up
• 20 cal Air Bike
3 rounds:
• 10 Mountain Climbers
• 10 PVC Overhead Squats
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
Strength
Snatch (3×3)
3 sets of 3 reps at 70%, 75% and then 80% of 90% of your 1 rep max.
Overhead Squat (3×3)
3 sets of 3 reps at 70%, 75% and then 80% of 90% of your 1 rep max.
Core
6 rounds:
• 20 sec Hollow Body Rock
• 10 sec Rest
• 20 sec Superman Rock
• 10 sec Rest
Conditioning
12 min AMRAP:
• 21 Double Unders
• 12 Dumbbell Thrusters 30/20#
Warm-up
3 rounds:
• 10 m High Knee Skips
• 10 m Butt Kicks
• 10 Air Squats
2 rounds:
• 10 Cossack Side Lunges
• 10 Prone Scorpions (face down)
• 10 Supine Scorpions (face up)
2 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Bulgarian Stretch Right
• 30 sec Bulgarian Stretch Left
Strength
Snatch
10 min on the clock:
• 3 attempts at 1RM
Rest 3 min
Clean & Jerk
10 min on the clock:
• 3 attempts at 1RM
Conditioning
For max reps:
• Tabata Air Bike (calories)
• 1 min Rest
• Tabata Pull-ups
• 1 min Rest
• Tabata Push-ups
• 1 min Rest
• Tabata Row (calories)
Warm-up
• 400 m Run
3 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
3 rounds:
• 6 Jumping Lunges
• 6 Air Squats
Strength
Back Squats (3×5)
3 sets of 5 reps: 65%, 70%, 75% of 90% of your 1 rep max.
Conditioning
15-12-9-6-3 reps for time:
• Snatches 95/75#
• Thrusters 95/75#
• Bar-facing Burpees
Warm-up
• 20 cal Air Bike
• 20 Jumping Jacks
• 10 PVC Passthroughs
2 rounds:
• 10 Push-ups
• 10 Ring Rows
Strength
10 min E2MOM:
• 5 Bench Presses
• 5 L-Sit Pull-ups
• 5 Ring Dips
Start with 50% of 90% of your 1 rep max for bench press. Slightly increase weight to finish heavy.
Core
3 rounds:
• 15 GHD Sit-ups
• 30 Flutter Kicks
Conditioning
10 min AMRAP:
• 25 Chest-to-bar Pull-ups
• 50 Kettlebell Swings 53/35#
• 100 Double Unders
Warm-up
• 400 m Run
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Around the World /side
• 20 Air Squats
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Side Lunge Stretch Right
• 30 sec Side Lunge Stretch Left
Strength
Clean & Jerk (3×5)
3 sets of 5 reps: 65%, 70%, 75% of 90% of your 1 rep max.
Front Squat (3×5)
3 sets of 5 reps: 65%, 70%, 75% of 90% of your 1 rep max.
Conditioning
5 rounds for max reps:
• 1 min Row (calories)
• 1 min Toes-to-Bar
• 1 min Wall Balls 20/14#
• 1 min Rest