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

Warm-up
• 20 cal Air Bike
• 20 Air Squats
• 10 Prone Scorpions (face down)
• 10 Supine Scorpions (face up)

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

Strength
Back Squat
• 5 reps at 65% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM
• 5 reps at 80% of 1RM

Front Squat
• 5 reps at 60% of 1RM
• 3 set: 5 reps at 65% of 1RM

Core
6 rounds:
• 20 sec Bird Dog Plank Right
• 10 sec Rest
• 20 sec Bird Dog Plank Left
• 10 sec Rest

Conditioning
12 min AMRAP:
• 20 cal Row
• 20 One-arm KB Snatch 53/35# (10/arm)

Warm-up
• 500 m Row

2 rounds:
• 10 m Walking Lunges
• 10 m Duck Walk

2 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left

• Burgener Warm up 45/35#

Strength
8 min EMOM:
• 1 Power Snatch
• 2 Overhead Squat

2 min Rest

8 min EMOM:
• 1 Power Clean
• 1 Hang Clean

For both EMOMs, start light then work up to as heavy as possible.

Conditioning
“Bradshaw”
10 rounds for time of:
• 3 Handstand Push-ups
• 6 Deadlifts 225/155#
• 12 Pull-ups
• 24 Double Unders

Happy birthday, USA!

Warm-up
• 400 m Run

3 rounds:
• 20 Side to Side Jumps
• 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
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
• 4 reps at 70% of 1RM
• 4 reps at 75% of 1RM
• 4 reps at 80% of 1RM
• 4 reps at 85% of 1RM

Core
3 rounds:
• 15 Strict Toes-to-bar
• 15 GHD Sit-ups

Conditioning
3 rounds for time:
• 33 Sumo Deadlift High Pulls 75/55#
• 33 Box Jumps 24/20”
• 33 Push Press 75/55#
• 33 Burpees

22 min time cap

Warm-up
• 300 m Row
• 15 Walking Lunges
• 15 Jumping Jacks
• 15 PVC Passthroughs
• 15 Dumbbell Thrusters 20/10#x2

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

Strength
Clean & Jerk
• 3 reps at 75% of 1RM
• 2 reps at 80% of 1RM
• 1 rep at 85% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM

Core
• Tabata Hollow Body Hold

Conditioning
For time:
• 21 Thrusters 95/65#
• 42 Double Unders
• 15 Thrusters 95/65#
• 30 Double Unders
• 9 Thrusters 95/65#
• 18 Double Unders

Warm-up
• 20 cal Air-Bike
• 20 PVC Passthroughs
• 20 PVC Good Mornings
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 20 PVC Overhead Squats

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

Strength
Snatch
• 3 reps at 75% of 1RM
• 2 reps at 80% of 1RM
• 1 rep at 85% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM

Conditioning
2 rounds for time:
• 50 cal Row
• 40 Wallballs 20/14#
• 30 Power Snatches 95/65#
• 20 Chest-to-bar Pull-ups
• 10 Hand-release Push-ups

Warm-up
3 rounds of:
• 10 m High Knee Skips
• 10 m Butt Kicks
• 10 Air Squats

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

Strength
Back Squat
• 5 reps at 70% of 1RM
• 5 reps at 80% of 1RM
• 2 reps at 85% of 1RM
• 3 reps at 90% of 1RM
• 1 rep at 100% 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
3 rounds:
• 10 Plate Sit-ups 10/25# plate
• 10 AbMat Sit-ups
• 10 GHD Hip Extensions 10/25# plate

Conditioning
For time:
• 40-30-20-10 Air Squats
• 20-15-10-5 Kettlebell Swings 70/53#
• 400-300-200-100 m Run

Warm-up
2 rounds:
• 15 cal Air-Bike
• 15 PVC Passthroughs
• 15 PVC Good Mornings
• 15 PVC Overhead Squats

3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

With an empty barbell:
• 10 Overhead Squats 45/35#
• 10 Thrusters 45/35#

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

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

Conditioning
“2009 CrossFit Games Final Chipper”
• 15 Cleans 155/100#
• 30 Toes-to-bar
• 30 Box Jumps 24/20”
• 15/10 Ring Muscle Ups
• 30 Dumbbell Push Press 40/25#x2
• 30 Double Unders
• 15 Thrusters 135/95#
• 30 Pull-ups
• 30 Burpees
• 300 ft Overhead Walking Lunges 45/25#

Warm-up
• 300 m Row
• 20 Air Squats
• 15 Dumbbell Thrusters 20/10#x2
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg

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

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
• 4 reps at 75% of 1RM
• 4 reps at 80% of 1RM
• 4 reps at 80% of 1RM
• 4 reps at 80% of 1RM

Core
• 50 Hollow Body Rocks

Then 21-15-9 reps:
• Bench Knee Raises
• GHD Sit-ups

Conditioning
3 rounds for max reps:
• 1 min Burpees
• 1 min Hang Squat Clean 155/105#
• 1 min Burpees
• 1 min Handstand Push-ups

Warm-up
• 400 m Run

3 rounds of:
• 10 Air Squats
• 5 Hand-release Push-ups

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

Strength
Clean
• 3 reps at 75% of 1RM
• 2 reps at 85% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM
• 1 rep at 98% of 1RM

Bench Press
• 5 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 2 reps at 80% of 1RM

Core
4 rounds:
• 30 sec Hollow Body Hold
• 30 sec Leg Levers

Conditioning
3-6-9-12-15 reps for time:
• Thrusters 95/65#
• Pull-ups

Finish each round with:
• 300 m Row

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

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

• Burgener Warm up 45/35#

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
• 1 rep at 98% of 1RM

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

Conditioning
5 rounds for time:
• 15 Wallballs 20/14#
• 10 Toes-to-bar
• 5 Snatch 115/75#

Warm-up
• 300 m Row

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

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

Strength
Back Squat
• 6 reps at 70% of 1RM
• 6 reps at 80% of 1RM
• 3 reps at 90% of 1RM
• 2 reps 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 80% of 1RM

Core
4 rounds:
• 20 sec Ball Slams
• 10 sec Rest
• 20 sec Flutter Kicks
• 10 sec Rest

Conditioning
15 min AMRAP:
• 10 DB Burpee Box Over 20”, 40/30#(2)
• 10 Deadlifts 205/145#
• 200 m Run