02/28/2019


CrossFit Rise Again, CrossFit Rise Again Springville – CrossFit

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Warm-up (No Measure)

Game Time!

Cyclone

4:00 AMRAP

50′ Shuttle Run

10 Walking Lunges

5 Up Downs

DU Progressions

Metcon

Metcon (No Measure)

PRE-OPEN WORKOUT

EMOM x 10 MINUTES

MIN 1 — :30 Jump Rope / :30 Up-Downs

MIN 2 — Row or Bike, Moderate Effort

-Rest 3:00-

EMOM x 10 MINUTES

MIN 1 — :30 Jump Rope / :30 DB Suitcase Lunge (light)

MIN 2 — Row or Bike, Moderate Effort

COOL DOWN

5:00 Foam Rolling or Flow Stretching

02/28/2019


CrossFit Rise Again, CrossFit Rise Again Springville – Competitors Class

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Warm-up (No Measure)

See Class Warm-Up

Comp WOD

ACTIVE REST

AM

Swim 30-40:00

PM

Yin Yoga or Flow Stretching 30 Minutes

*whatever it is make it easy and restorative

02/27/2019


CrossFit Rise Again – CrossFit

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Warm-up (No Measure)

3:00 on Bike

Then…

Tia Toomey Snatch Warm Up

5 Reps Each of…

Inch Worms

Snatch Grip Behind the Head Press

Snatch Grip Behind the Head Press in a Quarter Squat

Snatch Grip Behind the Head Sots Press

Jumping Squats with Barbell on Back

Cossack Squat 5/ea side

Muscle Snatch from the Hang

Snatch Demo

Weightlifting

Hang Power Snatch (10×3)

EMOM x 10 MINUTES

3 Hang Power Snatch

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

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 6 MINUTES

10/8 Cal Bike

6 Hang Power Snatch (115/75)|(75/55)

-Rest 3:00-

AMRAP x 6 MINUTES

10/8 Cal Bike

6 Hang Power Snatch (95/65)|(65/45)

02/27/2019


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 20 MINUTES (80%)

9 Box Jumps (30/24)

7 WB (30/20)

1 Rope Climb

B. NC60

C. BIAS WORK:

STRENGTH

EMOM x 10 MINUTES

3 Power Cleans (225/155)

02/26/2019


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

EMOM x 30 MINUTES

MIN 1 – :30 Burpees

MIN 2 – :30 Weighted DU

Min 3 – :30 DB Snatches (50/35)

MIN 4 – :30 Bike

MIn 5 – :30 GHD

B. NC60

C. BIAS WORK:

GYMNASTICS (80%)

EMOM x 10 MINUTES

MIn 1 – 12 Burpees

Min 2 – 50′ HSW

02/26/2019


CrossFit Rise Again, CrossFit Rise Again Springville – CrossFit

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Warm-up (No Measure)

EMOM x 9

Min 1 – 10 Box Step Ups

Min 2 – 10 Banded Good Mornings

Min 3 – :20 Row (Hard)

MU Progressions

EMOM x 6 MINUTES

MIN 1 – Row, Moderate Effort

MIN 2 – 3-5 Reps of MU Skill*

*False Grip Ring Pull-up, False Grip Ring Row, or MU Transition

Metcon

Metcon (AMRAP – Reps)

EVERY 5:00 for 4 SETS PERFORM…

500m Row

15 Tall Box Jumps (30/24)

Max Muscle ups in Remaining Time

*No rest between sets. Begin the next set exactly every 5:00

02/25/2019


CrossFit Rise Again, CrossFit Rise Again Springville – CrossFit

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Warm-up (No Measure)

AMRAP x 6

4 Burpees over Bar

4 RDL with Empty Bar

4 Elbow Punches

4 Strict Press

4 Air Squat

3 Rounds

8 DL

8 Hang Muscle Cleans

8 Front Squats

8 Strict Press

Review Barbell Complex & Build to Starting Weight

Metcon

Metcon (Weight)

5 SETS FOR LOAD

3 Power Clean

3 Front Squat

3 Shoulder to Overhead

-Rest as Needed b/t Sets-

*Start Moderate and Build to Heavy

PARTNER FINISHER

4 SETS EACH

24 Air Squats

12 Burpees

*Partner 1 completes a full round while Partner 2 rests.

02/25/2019


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

6 ROUNDS

1 Min each station (EZ)

Row

Single Unders

Step-ups

TGU (L/R) Alt. Each Rep

Run

Plank on Hands

B. OPEN Repeat or NC60

C. BIAS WORK:

NONE Attack the OPEN!

*Note — during the Open, if you are repeating the workout…focus exclusively on your best effort on the Open workout. Omit other parts as needed.

02/23/2019


CrossFit Rise Again, CrossFit Rise Again Springville – CrossFit

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Warm-up (No Measure)

AMRAP x 10

Partner 1: 200m Run

Partner 2: AMRAP of 3 Strict Pull Ups/ 5 Ring Rows + 5 Push Ups + 10 Air Squats

Weightlifting

Front Squat (Build to heavy set of 5. Tough. Not a max lift)

Metcon

Metcon (No Measure)

RECOVERY WORKOUT

At a recovery pace…

AMRAP x 18 MINUTES

20 Cal Bike or Row (Split With Your Partner)

30 Plate/WB G2OH (Plank Hold While Partner Does Their 15)

20 Ring Rows (Hollow Hold While Partner Does Their 10)

02/22/2019


CrossFit Rise Again, CrossFit Rise Again Springville – CrossFit

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Warm-up (No Measure)

AMRAP x 6

1:00 Increasing effort on row

5/5 Alt. Spiderman

5 MB Front Squats

5 MB Press

5 Pike to Push Ups

*Before starting the workout, make sure the athletes feel comfortable cycling the wall ball. Practice a few sets building speed and efficiency.

Metcon

Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target