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05/25/2018

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CrossFit Rise Again, CrossFit Rise Again Springville – CrossFit

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Warm-up (No Measure)

Run 400m

Hand Ball

Movement Demonstration

Weightlifting

Back Squat (3RM, -15% for 3)

Specific Warm Up

Metcon

Metcon (Time)

4 Rounds

10 Thrusters

20 Box jumps

Men: 165/Rx135/95

Women: 115/Rx95/65

6 Week Nutrition Challenge (Time)

4 Rounds

10 WB

10 Push ups

10 Box jumps

10 Sit ups

10 Burpees

Extra Work

Deadlift (1×1)

05/24/2018

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CrossFit Rise Again, CrossFit Rise Again Springville – CrossFit

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Warm-up (No Measure)

Roll out for 5-7min

High knees

Bear crawl

Crab walk

Lunge twist

Soldier walks

Movement Demonstration

KB snatches

V-Ups

Specific Warm Up

2 Rounds

Run 200m

6 KB snatches

5 sit ups

Metcon

Metcon (AMRAP – Reps)

21xEMOM

1: Sprints 12,18,24,30

2: 30 sec ME KB snatches

3: 10 V-ups

Men: 70/Rx53/35

Women: 53/Rx35/26

6 Week Nutrition Challenge (Time)

4 Rounds

10 WB

10 Push ups

10 Box jumps

10 Sit ups

10 Burpees

05/23/2018

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CrossFit Rise Again, CrossFit Rise Again Springville – CrossFit

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Warm-up (No Measure)

Row 400

2 Rounds

10 Jumping lunges

10 Push press

10 Good mornings

Movement Demonstration

Weightlifting

Clean and Jerk (1RM, -15% for 3, -25% Max reps)

Specific Warm Up

Metcon

Metcon (No Measure)

8xEMOM

10 Front Rack lunges

10 Ring dips

Men: 135/Rx95/75

Women:95/Rx65/55

6 Week Nutrition Challenge (Time)

4 Rounds

10 WB

10 Push ups

10 Box jumps

10 Sit ups

10 Burpees

Extra Work

Push Press (3RM, -15% 3+)

05/22/2018

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CrossFit Rise Again, CrossFit Rise Again Springville – CrossFit

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Warm-up (No Measure)

Roll out for 5 min

Practice DU for 5 min

20 pull aparts

High knees

Bear crawl

Lunges

Soldier walks

Movement Demonstration

Specific Warm Up

2 Rounds

5 WB

10 DU

3 DL

Metcon

Metcon (6 Rounds for time)

Every 4 min for 24 min complete

200m run

20 WB

30 DU

10 DL

Rest with time remaining each round

Men: 185/135/95

Women: 125/95/65

05/21/2018

By: 0

CrossFit Rise Again, CrossFit Rise Again Springville – CrossFit

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Warm-up (No Measure)

Run 400m

2 Rounds

20 Air squats

10 OHS

10 sit ups

Movement Demonstration

Weightlifting

Snatch (1RM, -15% for 3, -25% for max reps)

Specific Warm Up

Metcon

Metcon (No Measure)

12xEMOM

5 Pull ups + 5 TTB
If you fall behind turn the EMOM into an AMRAP

Extra Work

Front Squat (1RM, -20% 3+)

Josh better love this one

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CrossFit Rise Again, CrossFit Rise Again Springville – College Class

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Tabata This! (5 Rounds for reps)

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise as Reps and total those for final score as Total Reps.

E.G., 10, 22, 9, 15, 15 = 71

Metcon (Weight)

Accessory Bicep Work

Straight Barbell Curls

10min EMOM

8-12 Reps

05/19/2018

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CrossFit Rise Again, CrossFit Rise Again Springville – CrossFit

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Warm-up (No Measure)

Movement Demonstration

Specific Warm Up

Metcon

Metcon (Time)

With a partner

3 Rounds

20 Push press 95/65

20 Box over Burpees

Rest 2 min

3 Rounds

20 Push jerks 135/95

20 Box over Burpees

20 TTB

Rest 2 min

2 Rounds

20 Push jerks 165/115

20 Box over Burpees

20 TTB

20 DL 165/115

05/18/2018

By: 0

CrossFit Rise Again, CrossFit Rise Again Springville – CrossFit

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Warm-up (No Measure)

Practice DU for 5 min

High knees

Butt kickers

Lunges

Bear crawl

Duck walk

Movement Demonstration

Weightlifting

Front Squat (1×1@90% of 1RM, -20% 2×3)

Front Squat (1×1@90% of 1RM, -20% 2×3)

Specific Warm Up

Metcon

Metcon (Time)

3 Rounds

10 Power Snatches

20 Pull ups/ 10 Bar MU

Men: 135/Rx95/45

Women: 95/Rx65/35

Extra Work

Deadlift (3×3@90% of 3RM)

Shoulder Press (1×1@90% of 1RM, -20%2×3)