02/16/2019


CrossFit Rise Again, CrossFit Rise Again Springville – CrossFit

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Warm-up (No Measure)

Partner Warm Up

“You go, I hold”

2 sets each

P1 will complete 2 rounds of the folliwng while P2 holds a wall sit…

5 Inchworms

10 Ring Rows

20 Jumping Jacks

P1 will complete 2 rounds of the following while P2 holds a front plank…

25′ Duck walk

25′ Broad jumps back (focus on full hip extension)

5 Scap Pull Ups

EXTENDED WARM-UP

CLEAN COMPLEX*

1 Clean Deadlift

1 Hang Power Clean

1 Front Squat

1 Hang Squat Clean

*Build to workout weight. Focus of this session is to establish awareness in Hang Squat Clean

Metcon

Metcon (8 Rounds for time)

PARTNER WORKOUT

8 ROUNDS EACH FOR TIME

3 Hang Squat Cleans (205/135)|(185/125)

5 Strict Pull-up

7 Burpees

*Gauntlet Style Flow – P1 starts on HSC, P2 can only begin work on that station when P1 moves to the next station (Strict-Pull-up). P2 follows P1 station to station for the entire 8 rounds.

15:00 Hard Cap

02/15/2019


CrossFit Rise Again, CrossFit Rise Again Springville – CrossFit

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Warm-up (No Measure)

AMRAP X 10 (focus on movement and EZ pace)

1:00 Bike

10 Divebomb Pushups

10 Hollow to Arch Kip Swings

10 Tuck Jumps

5/5 Half Kneeling Single Arm DB Press

TTB Progression

Strength/Skill

SKILL

10:00 Skill Prep Session for Toe to Bar and Box Jump*

*Work on progression and scaling for TTB and efficiency in Box Jump

Metcon

Metcon (AMRAP – Rounds and Reps)

SIMULATED OPEN WORKOUT

AMRAP x 12 MINUTES

12 Push Press (95/65)|(75/55)

12 Toes to Bar

12 Box Jump (24/20)

FINISHER

CORE + POSTERIOR

2 SETS

Max Hollow Flutters in 1:00

Max Russian Twists in 1:00

Max Hip Thrusts in 1:00

-Rest as Needed-

02/15/2019


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. NC60

C. BIAS WORK:

CONDITIONING

EMOM x 10 MINUTES

Min 1 – 20/15 Cals Bike

Min 2 – 20/15 Cals Row

02/14/2019


CrossFit Rise Again, CrossFit Rise Again Springville – CrossFit

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Warm-up (No Measure)

5 Rounds (10:00 Cap)

:30 Jefferson Curl (light DB)

:30 Piked Shoulder Taps

:30 Single Leg Plank (alternate elevated leg each round)

:30 Hollow Hold

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner WOD

20min AMRAP

Row or Bike 20/18 Cal

20 Lunges

20 Push ups

20 Air Squats

20 DB Push press 35/25, 25/15

COOL DOWN

FLOW STRETCHING

2:00 Pigeon (1:00 each side)

2:00 Saddle

2:00 Dragon (1:00 each side)

2:00 Seated Fold Forward

2:00 Rebound

02/13/2019


CrossFit Rise Again, CrossFit Rise Again Springville – CrossFit

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Warm-up (No Measure)

AMRAP X 10

10 Plate Good Morning

20 Forward Plate Jumps

10 OH Plate Lunges

20 Lateral Plate Jumps

10 Plate DL

20 Speed Plate Jumps

10 Plate Press

DL Demo

EXTENDED WARM-UP

On a 10:00 Running Clock…

Build to Workout Weight for Deadlift

Metcon

Metcon (No Measure)

EMOM x 15 MINUTES

MIN 1 — 3 Deadlift (Athlete Choice, Heavy)

MIN 2 — 20 Wall Balls (20/14)

MIN 3 — 200m Run or :50 of Shuttle run

02/13/2019


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 21 Minutes (80%)

Min 1 – Bike

MIn 2 – Row

Min 3 – WB (20/14)

B. NC60

C. BIAS WORK:

STRENGTH

10 Minute Build up to…

2RM Snatch (no higher than 80%)

-Rest 5:00-

10 Minutes build up to…

2RM Clean (no higher than 80%

02/12/2019


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 15 MINUTES

Min 1 – 50 Double Unders

Min 2 – 10 Burpee Box Jump Overs (24/20)

Min 3 – 200m Run

B. NC60

C. BIAS WORK:

GYMNASTICS (80%)

EMOM x 20 MINUTES

Min 1 – 3 Rope Climbs

Min 2 – 10 Pistols

Min 3 – 5 MU

Min 4 – 10 TTB

02/12/2019


CrossFit Rise Again, CrossFit Rise Again Springville – CrossFit

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Warm-up (No Measure)

AMRAP x 8

10 Single Leg KB Romanian DL

5/5 Alt. KB Push Press

10 Dual KB Front Rack Alt. Lunges

25′ KB Cross Body Carry (R/L)

20 Dual KB Flutter Kicks

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

25/20 Calorie Bike

25 Up-Downs

50 Kettlebell Swing (53/35)|(35/26)

75 Double Unders

FINISHER

UPPER BODY + POSTERIOR

3 SETS

10 DB Curls

10 DB Romanian DL

10 DB Floor Press

-Rest as Needed-

*Try to do all sets unbroken and rest only between sets.

02/11/2019


CrossFit Rise Again, CrossFit Rise Again Springville – CrossFit

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Warm-up (No Measure)

3 Rounds

250m Row

10 PVC Pass Throughs

10 PVC OH Squats (hold pvc on palms)

10 KB Glutei Bridges

:20 Handstand Hold

3 sets of 5-8 tempo OHS on coaches call

Weightlifting

Overhead Squat (5×3)

EMOM x 10 MINUTES

3 Overhead Squats (moderate-heavy)

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

Metcon

Metcon (Time)

5 ROUNDS FOR TIME

30 Plate G2OH (35/25)|(25/15)

20 Alt. Plate Hold Lunges*

*Bear Hug Hold