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07/21/2018

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CrossFit Rise Again, CrossFit Rise Again Springville – CrossFit

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Warm-up (No Measure)

Metcon

Metcon (Time)

TEAMS OF 3

Partner Rotation for 6 Rounds each…

15/10 Calorie row or Run 200m

5 Power Cleans (185/125)

*Goal is all-out sprint on the bike and quick singles on the Power Clean. Sub 2:00 for every athlete, every round.

OPTIONAL FINISHER

100 Abmat Sit-ups

07/20/2018

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CrossFit Rise Again, CrossFit Rise Again Springville – CrossFit

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Warm-up (No Measure)

With a partner

Switch AMRAPS once done.

Partner 1

3 min AMRAP

10 Plate hops

10 Plate Ground to OH

10 OH plate step ups (5 per leg)

Partner 2

3 min AMRAP

10 MB Front squats

10 MB Push press

10 MB Thrusters

3 Rounds

1 wall walk

8 WB

Metcon

Metcon (Time)

FOR TIME

100 Double Unders

25 DB Step-Over (35/20, 24″/20″)

50 Wall Balls (20/14)

25 HSPU

100 Double Unders

25 HSPU

50 Wall Balls

25 DB Step-Over

100 Double Unders

07/19/2018

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CrossFit Rise Again, CrossFit Rise Again Springville – CrossFit

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Warm-up (No Measure)

In teams of 3 Row 1500

2 Rounds

10 Glute bridges + 10 V-ups

10 Plate DL 45/25

10 Plate ground to OH 45/35

5 Burpees

Metcon

Metcon (Time)

4 ROUNDS FOR TIME

25/20 Cal row or run 400m

20 Alt. DB Snatch (50/35)

10 Burpees

-rest 2:00 between rounds-

Have groups start on different movements.

07/18/2018

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CrossFit Rise Again, CrossFit Rise Again Springville – CrossFit

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Warm-up (No Measure)

In a three station rotation…FGB style (1 min at each station, split group up in 3)

2 Rounds through…

Station 1 — 1 min AMRAP 3 Box step ups / 3 Up downs

Station 2 — 1 min AMRAP 3 Kip swings or Active Hang: 10/ 3 Push up to pike

Station 3 — 1 min AMRAP Cals on rower

:30 rest after final station, repeat for second round

Review Muscle-up

*Take time to break down the MU in depth today and practice pre-workout

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

25 Air squats

5 Ring Muscle-up

15 Box Jump Overs (24/20″)

07/18/2018

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CrossFit Rise Again, CrossFit Rise Again Springville – Competitors Class

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Warm-up (No Measure)

See regular class Warm up

Comp WOD

A. CONDITIONING

8x 800m run (+2-4 sec. of mile PR)

-Rest 2 Minutes-

Goals:

-Keep head over foot when making ground contact

-Stay relaxed the last 150-100m

B. NC60

Workout should be completed at 80%. Work on making the MU smooth and the BJO feel easy!

C. BIAS WORK:

STRENGTH

EMOM x 10 Minutes

1 Hang Squat Clean every :30 (Singles) (start 50% and build to 77.5%)

*use EMOM to warm-up for man set

6×3 (77.5%)

Squat Clean

Goals:

-Good pull-under (not letting the bar crash on you)

GYMNASTICS

4 Sets MAX C2B

4 Sets MAX MU

*This is a max set but with one caveat: you stop as soon as you feel any sort of muscle burn/ fatigue + quality reps. The rest will be 1-2 minutes between sets.

CONDITIONING

EMOM x 14 Minutes (80%)

12 Thrusters (95/65)

Goals:

-Smooth on/consistent reps

-Focus on staying as relaxed as possible

07/17/2018

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CrossFit Rise Again, CrossFit Rise Again Springville – CrossFit

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Warm-up (No Measure)

1.

:30 Plate Hops

:30 Plate Ground to OH

:30 Plate around the world

Rest :30

:30 Plate OH or Rack Squat

:30 Plate press

:30 Burpees to plate

2.

5 Front squat

5 Tall Squat Clean

5 Hang Squat Clean

5 Cleans

5 Cleans on coaches call

Weightlifting

Clean (1RM)

18:00 RUNNING CLOCK

Build to 1RM Squat Clean

Metcon

Metcon (AMRAP – Reps)

EMOM x 12 MINUTES

Odd: 15 Double Unders + 2 Squat Clean (225/155)

Even: :30 Max Push-ups + :30 Plank