Warm-up
2 rounds:
• 10 m Sprint Backwards
• 10 m Sprint Forward­­
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left

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

Strength
Front Rack Reverse Lunges (3×5)
3 sets of 5 reps, start at 55% of 1 rep max, increase weight each set

50 m Sled Drag (3×1)
Take 3 attempts to find a max weight 50 m sled drag (forward facing)

Core
• 50 GHD Sit-ups
• 50 GHD Hip Extensions

Conditioning
For time:
• 1 mile Run
• 1,000 m Row
• 100 cal Air Bike

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
Back Squat (3×5)
3 sets of 5 reps, start at 55% of 1 rep max, increase weight each set

Banded Deadlifts (3×3)
3 sets of 3 reps, start light and increase weight each set

Intervals
8 rounds for time:
• 100 m Run
• 30 sec Rest

Conditioning
8 min AMRAP:
• 15 Pull-ups
• 15 DB Thrusters 30/20#

Warm-up
• 300 m Row
• 10 PVC Around the World CW
• 10 PVC Around the World CCW
• 10 PVC Passthroughs

3 rounds:
• 10 Incline DB Bench Press 30/20#
• 10 Bent-over Barbell Rows 95/65#

Strength
Bench Press + Strict Pull-up (3×5)
3 sets of 5 reps of each, start at 55% of 1 rep max for bench and increase weight each set

Plyometrics
Seated Box Jumps (5×1)
5 sets of 1 jump, start seated on a box with hip crease slightly below parallel, increase height after each jump

Conditioning
“J.T.”
21-15-9 reps for time:
• Handstand Push-ups
• Ring Dips
• Push-ups

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
10 min EMOM:
• 1 Power Clean + 2 Front Squats
Increase weight to finish heavy

Core
2 rounds:
• 100 m One-arm Farmer’s Carry (right) 70/53#
• 30 sec L-sit
• 100 m One-arm Farmer’s Carry (left) 70/53#
• 30 sec L-sit

Conditioning
10 rounds for time:
• 20 Double Unders
• 3 Power Cleans 185/125#

Warm-up
• 20 cal Air Bike

3 rounds:
• 40 sec Thoracic Spine BB 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
Snatch (3×5)
3 sets of 5 reps, start at 55% of 1 rep max, increase weight each set

Overhead Squat w/ 3 sec pause in bottom (3×3)
3 sets of 3 reps, start light and increase weight each set

Intervals
4 rounds for time:
• 250 m Row
• 1 min Rest

Conditioning
For time:
• 10-9-8-7-6-5-4-3-2-1 Overhead Squats 95/65#
• 1-2-3-4-5-6-7-8-9-10 Lateral Burpees over Bar

Warm-up
3 rounds:
• 30 Double Unders
• 10 Air Squats

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

Strength
Back Squat (Test for 1 Rep Max)
• Warmup reps with just the bar
• 3 reps at 55% of 1RM
• 2 reps at 65% of 1RM
• 1 rep at 75% of 1RM
• 1 rep at 85% of 1RM
• 1 rep at 95% of 1RM
• 1 rep at 101-105% of 1RM

Rest at least 2 minutes between each set

Conditioning
6 min AMRAP:
• 10 Thrusters 95/75#
• 10 Bar Muscle Ups

4 min Rest

6 min AMRAP:
• 20 cal Row
• 20 Wall Balls 20/14#

Warm-up
• 500 m Row
• 20 Arm Circles Forward
• 20 Arm Circles Backwards

3 rounds:
• 10 Sit-up to Pike
• 10 Push-ups
• 10 Air Squats

Strength
Back Squat (deload)
• 8 sets: 4 reps at 50%

Bench Press
• 3 sets: 5 reps AHAP

Conditioning
4 rounds for time:
• 12 Deadlifts 225/155#
• 21 Toes-to-Bar

Warm-up
2 rounds:
• 10 cal Air Bike
• 10 PVC Passthroughs
• 10 Cossack Side Lunges /side
• 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
Back Squat (deload)
• 7 sets: 5 reps at 45%

Conditioning
For time:
• 50 AbMat Sit-ups
• 400 m Run
• 50 Kettlebell Swings 53/35#
• 800 m Run
• 50 Kettlebell Swings 53/35#
• 400 m Run
• 50 AbMat Sit-ups

Warm-up
• 400 m Run

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

3 rounds:
• 6 Jumping Jacks
• 6 Air Squats

Strength
3-Position Clean (top down: upper thigh, below knee, floor)
• 5 sets: 1 complex AHAP

Shoulder Press + Push Press + Push Jerk
• 3 sets: 1 complex AHAP

Conditioning
5 rounds for max reps:
• 1 min Row (calories)
• 1 min Push Press 75/55#
• 1 min Box Jumps 24/20”
• 1 min Rest

Warm-up
• 300 m Row
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
• 10 PVC Good Mornings
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg

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 Squat (deload)
• 6 sets: 6 reps at 40%

Snatch Balance
• 3 reps at 75% of 1RM Snatch
• 2 reps at 85% of 1RM Snatch
• 1 reps at 95% of 1RM Snatch
• 1 reps at 100% of 1RM Snatch

Conditioning
CrossFit Liftoff Event 3
12 min AMRAP:
• 3 Snatch 135/95#
• 6 Clean & Jerk 135/95#
• 9 Chest-to-bar Pull-ups
• 54 Double Unders

Warm-up
4 rounds:
• 100 m Run
• 5 Air Squats

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

Strength
Hang Squat Clean
• 5 sets: 1 rep AHAP

Back Squat (Smolov Jr. 3.4)
• 10 sets: 3 reps at 85%+15-25#

Conditioning
12 rounds for time:
• 2 Strict Handstand Push-ups
• 4 Deadlifts 255/175#
• 6 Bar-Facing Burpees

Warm-up
• Tabata Air Bike
• 20 Air Squats

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

2 rounds:
• 12 Incline DB Bench Press 30/20#
• 12 Bent-over DB Rows 30/20#

Strength
Back Squat (Smolov Jr. 3.3)
• 8 sets: 4 reps at 80%+15-25#

Bench Press
• 5 sets: 1 rep AHAP

Conditioning
3 rounds for time:
• 30 calorie Row
• 30 Push-ups
• 30 Pull-ups
• 30 Double Unders

Warm-up
• 400 m Run
• 20 Cossack Side Lunges
• 20 Mountain Climbers
• 20 Scorpions

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

Strength
Back Squat (Smolov Jr. 3.2)
• 7 sets: 5 reps at 75%+15-25#

Conditioning
3 min AMRAP:
• 20 Wall Balls 20/14#
• 10 Box Jump Overs 24/20”

1 min Rest

Repeat 5 times for max reps

Warm-up
• 20 cal Air Bike

3 rounds:
• 10 Jumping Jacks
• 10 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
Clean & Jerk
• 5 sets: 1 rep AHAP

Shoulder Press
• 5 sets: 1 rep AHAP

Conditioning
10 rounds for time:
• 3 Clean & Jerks 135/95#
• 3 Ring Muscle Ups

Warm-up
• 300 m Row

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 sets: 1 rep AHAP

Back Squat (Smolov Jr. 3.1)
• 6 sets: 6 reps at 70%+15-25#

Conditioning
5 rounds for time:
• 5 Power Snatches 115/75#
• 10 Overhead Squats 115/75#
• 15 Toes-to-Bar

Warm-up
• 300 m Row

2 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
Back Squat (Smolov Jr. 2.4)
• 10 sets: 3 reps at 85%+10-20#

7 min EMOM:
• 1 Power Snatch + 2 OHS

7 min EMOM:
• 2 Clusters

Conditioning
4 rounds for time:
• 80 Double Unders
• 20 Front Rack Walking Lunges (steps) 95/65#
• 400 m Run

Warm-up
• 100 Single Unders
• 50 Double Unders
• 10 Triple Unders

3 rounds of “Cindy”:
• 5 Pull-ups
• 10 Push-ups
• 15 Air Squats

Strength
Back Squat (Smolov Jr. 2.3)
• 8 sets: 4 reps at 80%+10-20#

Bench Press
• 3 sets: 3 reps AHAP

Conditioning
“Hope”
3 rounds for max reps:
• 1 min Burpees
• 1 min Power Snatches 75/55#
• 1 min Box Jumps 24/20”
• 1 min Thrusters 75/55#
• 1 min Chest-to-bar Pull-ups
• 1 min Rest

Warm-up
• 400 m Run
• 20 Arm Circles
• 20 Cossack Side Lunges
• 20 Scorpions

3 rounds:
• 20 sec Pigeon Pose Right
• 20 sec Pigeon Pose Left
• 40 sec Goblet Squat Hold 70/53#

Strength
Back Squat (Smolov Jr. 2.2)
• 7 sets: 5 reps at 75%+10-20#

Conditioning
For time:
• 1000 m Row
• 50 Push-ups
• 25 Pull-ups
• 50 GHD Sit-ups
• 25 Pull-ups
• 50 Push-ups
• 1000 m Row

Warm-up
2 rounds of:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 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#

Strength
Power Clean + Front Squat + 2 Jerks
• 5 sets: 1 complex AHAP

Shoulder Press
• 3 sets: 3 reps AHAP

Conditioning
“DT”
5 rounds for time:
• 12 Deadlifts 155/105#
• 9 Hang Power Cleans 155/105#
• 6 Push Jerks 155/105#

Warm-up
• 300 m Row
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
• 10 PVC Sots Press
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg

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

Strength
3-Position Snatch (upper thigh, below knee, floor)
• 5 sets: 1 complex AHAP

Back Squat (Smolov Jr. 2.1)
• 6 sets: 6 reps at 70%+10-20#

Conditioning
16 min AMRAP:
• 16 One-Arm KB Snatch 53/35# (8/side)
• 16 Wall Balls 20/14#