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12/15/2017

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CrossFit Rise Again, CrossFit Rise Again Springville – CrossFit

Warm-up (No Measure)

1 Tabata wall sits

3 Rounds

10 Good mornings to push press

10 Jumping air squats

10 Push ups

Movement Demonstration

Weightlifting

Deadlift (3×8 Heavy as possible)

Specific Warm Up

Metcon

Metcon (AMRAP – Rounds and Reps)

13 min

6 DB snatches 20/10, 35/20, 50/35

8 Ring dips

20 DU

12/14/2017

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CrossFit Rise Again, CrossFit Rise Again Springville – CrossFit

Warm-up (No Measure)

Rollout for 10 min. Focuse on shoulders and quads.

WB relay

Movement Demonstration

Rope climb

KB swings

Specific Warm Up

Metcon

Metcon (No Measure)

24xEMOM

1: 1 Rope climb

2: 12 KB swings 24/18, 53/35, 70/53

3: Shuttle Sprints 12, 18, 24, 30
Focus is practice work

12/13/2017

By: 0

CrossFit Rise Again, CrossFit Rise Again Springville – CrossFit

Warm-up (No Measure)

High knees

Butt kickers

Bear crawl

Crab walk

15 good mornings

20 pass throughs

15 pull aparts

15 push press

Movement Demonstration

Weightlifting

Shoulder Press (5×1+1+1 Heavy as possible)

Strict press then push press then push jerk

Specific Warm Up

Metcon

Metcon (Time)

27-24-21-18-15-12-9-6-3

Thursters 45/35, 75/65, 95/65

Each set must be unbroken

Core Work

1 Tabata

Ab twisters

Sit ups

12/13/2017

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CrossFit Rise Again, CrossFit Rise Again Springville – Competitors Class

Warm-up (No Measure)

Weightlifting

Power Clean (5RM, -10% 2×5)

Front Squat (10RM, -15% 10+)

Metcon

Metcon (Time)

27-24-21-18-15-12-9-6-3

Thursters 95/65

Core Work

1 Tabata

L-sit hold/Hanging L-sit hold

12/12/2017

By: 0

CrossFit Rise Again, CrossFit Rise Again Springville – CrossFit

Warm-up (No Measure)

Practice DU for 5-7 min

3 Rounds

10 Kb swings

10 kb cleans

10 kb single arm push press

Movement Demonstration

Specific Warm Up

Handstand Walk (Practice Hand stand walks for 8 min)

Kick up against wall and hold it.

Practice kicking up without wall.

Practice walking.

Metcon

Metcon (AMRAP – Rounds and Reps)

20min

5 Power cleans 95/65, 135/95 185/125

4 Pull ups, 2 Ring MU
Pwr cleans should be heavy