01/31/2019


CrossFit Rise Again, CrossFit Rise Again Springville – Competitors Class

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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

01/31/2019


CrossFit Rise Again, CrossFit Rise Again Springville – CrossFit

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Warm-up (No Measure)

AMRAP x 6:00

15 Jumping Jacks

10 Groiners

10 Arm Circles (front/back)

10 PVC OHS

5 Broad Jumps

EXTENDED WARM-UP

3 SETS

1 Snatch Deadlift

2 Hang Power Snatch + 1 OHS

1 Hang Squat Snatch

*Keep loading light and manageable for all 3 Sets, perfect mechanics

Metcon

Metcon (No Measure)

EMOM x 15 MINUTES

MIN 1 — 7 Hang Squat Snatch (athlete choice on loading)*

MIN 2 — 25 Sit-ups

MIN 3 — 15/12 Cal Row

*Athlete can choose anywhere between light to moderate loading for HSS. All reps should be crisp and unbroken regardless of loading.

01/30/2019


CrossFit Rise Again, CrossFit Rise Again Springville – CrossFit

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Warm-up (No Measure)

AMRAP x 10:00

50ft Shuttle Run

10 Plate G2OH

25ft Inchworms

20 Mountain Climbers

25ft Toy Soldiers

20 Alt. Lunges

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 8 MINUTES

200m Run

7 Up-Downs

14 Alt. Single Arm Front Rack DB Lunges* (50,35)|(35,25)

*Switch arms at 7 reps

-Rest 3:00-

AMRAP x 8 MINUTES

200m Run

7 Up-Downs

14 Alt. Single Arm Front Rack DB Lunges* (50,35)|(35,25)

*Switch arms at 7 reps

FINISHER

3 SETS

1:00 Hollow Hold

1:00 Russian Twist

:30 L. Leg Glute Bridge Hold

:30 R. Leg Glute Bridge Hold

01/30/2019


CrossFit Rise Again, CrossFit Rise Again Springville – Competitors Class

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Warm-up (No Measure)

See Class Warm-Up

Comp WOD

A. CONDITIONING

10 SETS (85%+)

:30 on

:30 off

Cal Row

Burpess Over Bar

DB Snatches (50/35)

B. NC60

C. BIAS WORK:

CONDITIONING (85%)

4 ROUNDS

75′ HSW

10 DB Deadlifts (65/45)

8 DB Hang Power Cleans

4 DB Shoulder to Overhead

-Rest as Needed-

AMRAP x 9 MINUTES

10 DB Snatches (65/45)

35 Double Unders

01/29/2019


CrossFit Rise Again, CrossFit Rise Again Springville – CrossFit

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Warm-up (No Measure)

8min AMRAP

200m Row

10 V-Ups

8/8 Single Leg RDL

6/6 Single Arm KB Bent Over Row

Strength/Skill

SKILL

15:00 Muscle-Up Progression and Scaling*

*Work on skills or skill transfer drills for the MU

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 5 MINUTES

Max Muscle-Ups or Max Burpee Pull-up

Immediately into…

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

12 Deadlifts (185,135)|(135,95)

12 Hand Release Push-ups

*Total workout time is 15:00. Log (2) scores, one for total reps of MU or BPU and one for total rounds of the DL and Push-up.

01/29/2019


CrossFit Rise Again, CrossFit Rise Again Springville – Competitors Class

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Warm-up (No Measure)

See Class Warm-Up

Comp WOD

A. CONDITIONING

AMRAP x 7 MINUTES

9/6 Cals Bike

100m Run

-Rest 3:00-

AMRAP x 7 MINUTES

12/10 Cals Row

30 Double Unders

B. NC60

C. BIAS WORK:

GYMNASTICS (80%)

For Time

30-20-10

TTB

sHSPU

C2B

-Rest 5:00-

Repeat

01/28/2019


CrossFit Rise Again, CrossFit Rise Again Springville – Competitors Class

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Warm-up (No Measure)

See Class Warm-Up

Comp WOD

A. CONDITIONING

3 SETS (85%)

21-15-9

Cal Row

Ski

-Rest 2:00 b/t sets-

B. NC60

C. BIAS WORK

STRENGTH (85%)

ARMAP x 7 Minutes

MAX Clean and Jerks (135/95)

-Rest 3:00-

AMRAP x 5:00

Max Snatches (115/75)

-Rest 2:00-

AMRAP x 3:00

MAX Thrusters (95/65)

01/28/2019


CrossFit Rise Again, CrossFit Rise Again Springville – CrossFit

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Warm-up (No Measure)

8min AMRAP

30′ Duck Walk

20 Groiners

10 High Box Step Ups

Weightlifting

Back Squat (10×3)

EMOM x 10 MINUTES

3 Back Squats (moderate-heavy)

*Build in weight for first 5 minutes, then hold across for the remaining 5 minutes

Metcon

Metcon (Time)

3 ROUNDS FOR TIME

30 Wall Ball (20/14)

30/25 Cal Bike

30 Box Jumps (24/20)

01/26/2019


CrossFit Rise Again, CrossFit Rise Again Springville – CrossFit

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Warm-up (No Measure)

8min AMRAP

Partner 1- 100m run

Partner 2- 5 Push up to down dog/5 scap pull ups/5 air squats

Switch when partner 1 comes in from the run

Metcon

Metcon (AMRAP – Rounds and Reps)

PARTNER WORKOUT

Teams of 2…

AMRAP x 20 MINUTES

8 Pull-ups

8 Burpee Over Bar

8 Push Press (95/65)|(65/45)

*Partner 1 completes AMRAP while Partner 2 runs 400m. Once completing the run, partners switch roles. Score is total number of full rounds of the AMRAP.

COOL DOWN

8:00 Flow Stretching & Recovery

01/25/2019


CrossFit Rise Again, CrossFit Rise Again Springville – CrossFit

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Warm-up (No Measure)

AMRAP x 6

6 Good Mornings

6 Samson Lunges

6 Box Step Ups

6/6 Walking Single Leg RDL

Weightlifting

Deadlift (1X3)

Metcon

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″