I was told recently that my program was

"too intense, and too much for the

average person"

Instead of trying to get defensive, I am

going to try to do something about it.

Starting with some work from the past.

My affiliate followed this with no issue

whatsoever in 2016.

We didn't have all the bells and

whistles, but everyone was fit as hell.

-Hiller
 Back Squat (6x3)

Using ascending weights, work up to a heavy three rep back

squat. Your 6 sets should all be heavy and allow for weight to
be added after each set.
For example..
85x3
90x3
95x3
105x3
115x3
120x3 (roughly 90% 1RM)

Gymnasty Beep Test (AMRAP - Rounds)

EMOM For As Long As Possible (15min Cap)
7 Pull Ups
7 Ring Dips
7 Burpees

Try not to replace ring dips with push ups. Instead scale
with a band, a negative, or use your foot to assist.

If you do not think you will make it through 7+ rounds

scale reps back to

6 pull
6 ring dip
6 burpee
 3 Minute Double Unders (AMRAP - Reps)

Max Reps in 3 Minutes. Use as Warm up.

Power Snatch (16x1)

Complete 1 Power Snatch every 0:30 seconds for 8

minutes. Weight used should be 70%-75%.

Metcon (AMRAP - Reps)

12 Minute AMRAP
4 Rounds
20 KB Swings 55/35
40 Double Unders

**Max Push Ups**

Once 4 rounds are completed, accumulate as many
push ups as possible with the remaining time.

RX+ Handstand Push Ups.

 Metcon (4 Rounds for time)
4x500 Meter Row
2:30 Rest Between Rounds
Complete each round at 90-95%

Metcon (Time)
63-45-27-21
Air Squats
27-21-15-9
Box Jumps 24/20
21-15-9-6
Shoulder to Overhead 135/95
**21 Minute Time Cap**

Rx+
Pistol in place of Air Squats
S2OH at 165/110
 Deadlift (16x1 @ 70% 1RM)

Perform 1 Deadlift every :30 for 8 minutes.

DO NOT GO HEAVIER THAN PRESCRIBED WEIGHT

Metcon (AMRAP - Reps)

10 Minute AMRAP

2-4-6-8-10-12....
Dumbbell Snatch 50/30
Lateral Burpee over Dumbell
Rx+ 70/45
 Power Clean (1x2)

Work up to a heavy 2 Rep Power Clean. This

must be touch and go to count.

CrossFit Games Open 11.5 (AMRAP - Rounds and

Reps)
20-Minute AMRAP of:
5 Power Cleans, 145# / 100#
10 Toes-To-Bar
15 Wall-Ball Shots, 20# / 14#
 Metcon (Calories)
In teams of four complete..

50 Toes 2 Bar
75 Pull Ups
100 Air Squats
75 Push Ups
50 Toes to Bar
+Max Calories on Airdyne

Partners 1/2 will split 50 t2b. In the time it

takes for partners 1/2 to complete work,
partners 3/4 will be working to accumulate
as many calories on the airdyne as possible.
When t2b are finished for partners 1/2 they
will begin on the airdyne as partners 3/4
complete 50 t2b. Continue in this fashion
until all work is complete. Record Airdyne
calories.
 3 Minute Double Unders (AMRAP - Reps)
Max Reps in 3 Minutes. Use as Warm up.

Front Rack Lunge (5x12 @ 45-55% Front

Squat)

1) Take the bar from the rack.

2) Face opposite the direction you would if
typically taking bar from the rack.
3) Take 6 strides away from rig, turn, take 6
strides back toward rig.
4) Keep torso rigid, elbows up. good lunge
technique.

6 Rounds
100 M Row
Max L Sit Hold
Record time of each L-sit.

L-Sit can be done any way, Ring, Hanging,

etc.

Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
 Snatch EMOM x 10
Snatch + Hang Squat Snatch @ 65%-70%)

Every minute for 10 minutes complete one

snatch and then a hang squat snatch
UNBROKEN. If you can squat snatch these,
do so.

Shrek (Time)
40-30-20 T2B
20-15-10 OHS

115/75
Rx+ 185/125
**Time Cap 14 Minutes**
 Ring Rows (Every :60 x 6 Rounds)

Every 60 seconds perform a max

UNBROKEN set of ring rows. Do these to the
best of your ability. If you can do these
inverted (with your feet on a box and your
body parallel to the ground) do so.

If you are able to do 12+ Reps add a plate to

your chest.

Metcon (12 Rounds for reps)

1 Minute Power Cleans 135/95
-1 Minute Rest
1 Minute Box Jump Overs
-1 Minute Rest
1 Minute Wall Balls
-1 Minute Rest
1 Minute Calories on the AirDyne
-1 Minute Rest

**3 Times Through Set**

Because we only have three AirDynes, the
workout will be done in groups of three.
once the first group has finished their cleans
they will move onto the box jump overs and
so on.
 Handstand Work
For todays handstand work, choose one of
Can be either strict or kipping. At the top of
the following 4 options. If you unsure how to
every 2 minutes perform 1UNBROKEN set. If
perform a movement or are on the boarder
you come off the wall wait until the next
of a few, ask the coach. You will only be
interval.
doing ONE OF THE FOUR.
Handstand Walk (Every 2 Minutes for 14
ONLY ATTEMPT IF YOU CAN DO 3+ HSPU
Minutes)
Negative Handstand Push Up (Every 2
Minutes for 14 Minutes)
Handstand Walk
Kick up into a handstand and as slowly as
possible lower yourself down onto your
At the top of every 2 minutes perform 1
head.
UNBROKEN distance handstand walk. If you
5-7 Reps per interval
come down you are to wait until the next
Wall Walks (Every 2 Minutes for 14 minutes)
interval.
With your feet against the wall and holding
yourself in a push up position, walk your
ONLY ATTEMPT IF YOU CAN WALK 10+ FEET
feet slowly up the wall, and then all the way
**Measure reps in estimated feet**
back down into the push up.
Handstand Push-ups (Every 2 Minutes for 14
Minutes)

3 Rounds
8 Thrusters 135/95
8 C2B Pull Ups

--Rest 5 Minutes

MAX C2B Pull Ups

Record metcon and Max UB attempt

Rx+ Perform Bar Muscle Ups in place of C2B

Pull Ups for ALL movements.
 Metcon (Weight)
12 Minutes to Establish....
8 Clean and Jerks For Weight
On a 12 minute clock accumulate 8 heavy
clean and jerks. Record total weight as score
and then each lift in notes.

CrossFit Games Open 13.2 (AMRAP - Rounds

and Reps)
10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24" / 20"
 In teams of 2 complete the following..

100/80 Calorie AD (80/65 AB)

100/80 Calorie Row
200 Sit Ups
100/80 Calorie Row
100/80 Calorie AD (80/65 AB)
One person working at a time while
accumulating calories. Max time spent on
machine is 1 minute before rotation.
 Front Rack Lunge (5x12 @ 45-55% Front
Squat)

1) Take the bar from the rack.

2) Face opposite the direction you would if
typically taking bar from the rack.
3) Take 6 strides away from rig, turn, take 6
strides back toward rig.
4) Keep torso rigid, elbows up. good lunge
technique.

12 Minute AMRAP
40 Calorie AirDyne (30/25 AB)
40 Toes 2 Bar
20 Burpees
20 Shoulder to Overhead 135/95
20 C2B Pull Ups

Rx+ Muscle Ups in place of C2B Pull Ups

 Bench Press (5x5 @75% 1RM)

Superset with 10 Barbell Rows 115/75 from

the floor IMMEDIATELY after finishing each
set of 5 Bench Press.

For Example:
185x5 Bench
115x10 BB Row
-Rest until recovered x 5 sets
Metcon (Time)
15-12-9
Box Jumps 30/24
Dynamic Push Ups

-Directly into..

21-15-9
Box Jumps 24/20
Push ups
Use 2 plates 45/25 on the outside of the
hands for the dynamic push up. Starting
from the bottom of the push up position,
press up hard enough where you can jump
your hands out onto the plates.

Rx+ Strict HSPU on 15-12-9

Kipping HSPU on 21-15-9
**Only Attempt if you will not be held up**
 Ghost (3 Rounds for reps)
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

*Try for as many reps as possible of EACH

exercise, not just total score. Post separate
totals of calories rowed, burpee reps and
double-under reps completed to comments.
For Example:
Row= 200 Calories Total
Burpees= 200 Reps Total
Double Unders = 400 reps Total
 Deadlift (14x3 @ 60% 1RM)

Perform 3 TnG Reps every :30 Seconds for 7

Minutes. Share a bar with a partner if you
are going to be using roughly equal weight.

"Death By" Alternating EMOM

Even Minutes = Slam Balls (50/30)
Odd Minutes= Toes 2 Bar
Round 1 = 3 Reps
Round 2 = 6 Reps
Round 3 = 9 Reps
Round 4 = 12 Reps
Continue in this fashion until unable to
complete work. Record total reps as score.

Set of Slam Balls and a Set of t2b= 1 Round.

*Because of limited Slam Balls you may

share and work opposite minutes.
 Squat Clean Thruster

From the Floor establish a 1RM Thruster. If

you are unable to squat clean you may
power clean. However, if you can squat
clean you MUST do so.

Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
 Metcon (AMRAP - Rounds and Reps)
16 Minute AMRAP

With a partner complete the following..

20 Double Unders
12 Deadlifts 115/75
9 Hang Power Cleans 115/75
6 Push Jerks 115/75

Alternate with your partner after

completely finishing 1 round.
The weight here should allow you to move
quickly. If a round is going to take you more
than 1:30 at the start scale the
weight/number of double unders.

RX+ Add 20/10lbs Each Round

 Front Rack Lunge (5x12 @ 45-55% Front
Squat)

1) Take the bar from the rack.

2) Face opposite the direction you would if
typically taking bar from the rack.
3) Take 6 strides away from rig, turn, take 6
strides back toward rig.
4) Keep torso rigid, elbows up. good lunge
technique.

Metcon (4 Rounds for reps)

4 Rounds
2:00 On
2:00 Off
26/20 Cals on AD (22/16 AB)
Max Pull Ups

Biking directly into pull ups is designed to

see how you respond to pull ups with an
elevated heart rate. Basically, sprint the
bike and see what you have left on the pull
ups. Do not dog the bike to "game" your pull
ups.

Record amount of pull ups per round as

your score.

Rx+ Chest to Bar Pull Ups

 Power Snatch (EMOMx8 2 Power, 1 Squat
Snatch @ 75% 1RM)

Every Minute for 8 Rounds perform 2 Power

Snatches and 1 Squat Snatch. These do not
have to be touch and go. If you can not
squat snatch this weight, either lower the
weight or power snatch all 3 reps.

Metcon (AMRAP - Reps)

8 Minute AMRAP

20 Sit Ups
15 Overhead Squats 95/65
If you cannot complete 1 full round of OH
Squats at the prescribed weight your first
scaling option should be to attempt 75/55
pounds. If this is a struggle, perform front
squats.
 Metcon (Time)
1500M Row
300 Double Unders
75 Box Jump Overs (Mandatory Step Down)
YOU MUST STEP DOWN. No exceptions.

600 Singles as scale for DU

Metcon (No Measure)
5 Rounds
20 Hip Extensions
1:00 Hollow Position Hold on Back, no
Rocking.
**1 Minute rest between rounds.**
Bench Press (6x5 @ 75% 1RM Directly into
12 Russian Swings)
Every :90 for 6 rounds complete 1 set of 5
Bench at 75% followed by 12 Russain KB
Swings at 70/55.

For Example
5x225 Bench Press
12x70 KB Swing
--Rest Until next interval and repeat

Metcon (Time)
3 Rounds
30 Wall Ball 20/14
20 Burpees
 Power Clean (6x5 Heavy)

For this segment you will choose the weight

for your Power Cleans. They do not have to
be unbroken. But they should also never be
close to being failed. All weight should be
the same for all sets. If you absolutely need
a percentage 70-75% should do.

Immediately following your set of Power

Cleans perform 10 Strict Pulls ups. If you
cannot perform strict pull ups, do 5 negative
pull ups instead.

For example
5x205 Power Clean
10 Strict Pull Up
--Rest until recovered

CrossFit Games Open 15.1 (AMRAP - Rounds

and Reps)
9-Minute AMRAP of:
15 Toes To Bar
10 Deadlifts, 115# / 75#
5 Snatches, 115# / 75#
 Metcon (Time)
In Teams of 4 Complete the Following..
Alternating Minutes..
150 Slam Balls 50/30
200 Front Squats 95/65
300/250 Calories on Rower
Here is how the workout should flow.

Minute 1
P1: Slam Balls
P2: Front Squats
P3: Cals
P4: Rest

Minute 2
P4: Slam Balls
P1: Front Squats
P2: Cals
P3:Rest
A whiteboard should be kept at each
station. Upon finishing each minute record
TOTAL accumulated reps.

For example: If you walk up to begin front

squats and the board reads 96 reps you will
start your reps at 97,98,99... and so on.
When time is called at your station record
where you left off on the board. Don't lose
count!!!