11/30/2018


CrossFit Rise Again, CrossFit Rise Again Springville – Competitors Class

View Public Whiteboard

Warm-up (No Measure)

See Class Warm-Up

Comp WOD

A. STRENGTH

3 Sets

8 Front Squats

-Rest as needed between sets-

B. NC60

C. BIAS WORK:

STRENGTH

E2MOM x 14 MINUTES

1 Power Snatch + 1 Hang Power Snatch + 1 OHS

-Rest 5:00-

E2MOM x 14 MINUTES

1 Power Clean + 1 Hang Power Clean + 1 Push Jerk

*Light loading. Technique work

11/30/2018


CrossFit Rise Again, CrossFit Rise Again Springville – CrossFit

View Public Whiteboard

Warm-up (No Measure)

AMRAP x 6

30 Single Unders

10 Alt. DB Renegade Rows

5 Devils Press

Weightlifting

Bench Press (4×10+8)

4 SETS

10 DB Bench Press

8 Ring Rows (Feet Elevated)

1:00 Side Plank each side

-Rest 1:00-

Metcon

Metcon (Time)

5 ROUNDS FOR TIME

10 Right Arm Hang DB Snatch (50/35)|(35/20)

30 Double Unders

10 Left Arm Hang DB Snatch

30 Double Unders

11/29/2018


CrossFit Rise Again, CrossFit Rise Again Springville – Competitors Class

View Public Whiteboard

Warm-up (No Measure)

See Class Warm-Up

Comp WOD

ACTIVE REST

AM

Swim 30-40:00

PM

Yin Yoga or Flow Stretching 30 Minutes

*whatever it is make it easy and restorative

11/29/2018


CrossFit Rise Again, CrossFit Rise Again Springville – CrossFit

View Public Whiteboard

Warm-up (No Measure)

AMRAP x 10:00

200m Row

10 DB Bent Over Row

5 Inchworms with 2 Push ups

10 Straight Leg Sit ups

5/5 SA DB Strict Press

7 DL

5 Dip, Drive, High Pull

5 High Hang Power Clean

5 Above the Knee Power Cleans

5 Power Cleans

Metcon

Metcon (AMRAP – Rounds and Reps)

4 SETS

AMRAP x 4 MINUTES

3 Power Clean (205/145)|(135/95)

6 T2B

9 Push-ups

-Rest 1:00 between sets-

COOL DOWN

5:00 of Flow Stretching

JT with a twist


CrossFit Rise Again, CrossFit Rise Again Springville – College Class

View Public Whiteboard

J.T. (Time)

21-15-9

Handstand Push-ups

Ring Dips

Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here

Metcon (AMRAP – Reps)

Rowing intervals with a partner

TBA

11/28/2018


CrossFit Rise Again, CrossFit Rise Again Springville – Competitors Class

View Public Whiteboard

Warm-up (No Measure)

See Class Warm-Up

Comp WOD

A. CONDITIONING

2 Sets (85%/tough)

AMRAP x 10 MINUTES

8 TTB

5/5 Hang DB Power Clean to OH

14/12 Cal Row

-Rest 5:00-

B. NC60

80% – consistent high

C. BIAS WORK:

STRENGTH

Power Clean

5×2; 70-80%; rest :90 between sets

Below the Knee Hang Clean Pull;

3×2; 100%; rest 2-3:00 between sets.

11/28/2018


CrossFit Rise Again, CrossFit Rise Again Springville – CrossFit

View Public Whiteboard

Warm-up (No Measure)

3 Rounds

5/5 Windmills w/light DB

5 Kang squats w/PVC

5 OHS

30′ OH Duck Walk

Weightlifting

Overhead Squat (5-5-5-5)

Metcon

Metcon (Time)

EMOM x 14 MINUTES

7 OHS or Front Squat (75/55) | Empty Bar

7 C2B Pull-ups

11/27/2018


CrossFit Rise Again, CrossFit Rise Again Springville – CrossFit

View Public Whiteboard

Warm-up (No Measure)

P1: Row

P2: 3 SA KB Deadlift

3 SA KBS

3 SA KB Clean

3 SA KB Push Press

Partner 2 will perform the complex on both sides before partner one switches.

5 Snatch DL

5 High pull

5 Muscle Snatch

5 Power Snatch

Metcon

Metcon (AMRAP – Reps)

6 SETS

2:00 On / 2:00 Off

6 Power Snatch (165/105)|(115/75)

Max Effort Air squats in remainder of 2:00

11/26/2018


CrossFit Rise Again, CrossFit Rise Again Springville – CrossFit

View Public Whiteboard

Warm-up (No Measure)

2 Rounds

2:00 Row

25′ Low Lateral Side Lunge

15 Air Squats

10/10 Single Leg DL w/KB

8/8 SA DB Press

Weightlifting

The CrossFit Total (Total Weight)

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
17:00 For Back Squat

10:00 For Strict Press

17:00 For Deadlift

OPTIONAL FINISHER

10 Rounds (with a partner)

:30on/:30off

Any Machine for Max Cals

While 1 partner works, the other rests.

11/24/2018


CrossFit Rise Again, CrossFit Rise Again Springville – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Bandy Pump sesh

2-3 Rounds

12 Bandy Hammer Curls

12 Bandy Shoulder Press

12 Bandy Upright Rows

12 Bandy Tricep Extensions

Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner complete:

AMRAP x 25 MINUTES

10/8 Calorie Row each

10/10 Single Arm DL (Suitcase Hold) Each

10/10 Single Arm Push Press Each

20 Deadbugs each

1:00 Bar Hang

1:00 Push-up Plank

*Moderate pace and quality movement throughout