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09/20/2018

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CrossFit Rise Again, CrossFit Rise Again Springville – CrossFit

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Warm-up (No Measure)

6:00 with empty bar

12 Leg swings

10 Kip swings

8 Barbell Deadlifts

6 Barbell bent over rows

*Pull up Demo*

EXTENDED WARM-UP

EMOM x 8 MINUTES

Min 1 — 5-8 Pull-ups*

Min 2 — 5 TNG Deadlift (30X1)**

*Progress the pull-up as needed each min

**Building each set to workout weight

Metcon

Metcon (Time)

FOR TIME

10-9-8-7-6-5-4-3-2-1

Deadlift (225/155) | (185/135)

1-2-3-4-5-6-7-8-9-10

Bar Muscle-Up

In extended warm-up, provide options for how to build each movement for both beginner and advanced.

09/19/2018

By: 0

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

2 Sets

Row 30/20 Cals (85%)

Into…

5 ROUNDS

6 TTB

6 DBL DB Cleans and Jerks (50/35)

-Rest 3:00-

Row 30/20 Cals (85%)

Into…

5 Rounds

8 GHDs

6/6 SA KB Snatches (53/35)

-Rest 3:00-

B. NC60

85% effort.

C. BIAS WORK:

STRENGTH

4 Sets

1 Snatch Pull + 1 Low Hang Squat Snatch + 1 OHS + 1 Snatch Balance; 70%+; rest as needed between sets

5 Sets

1 Clean Pull + 1 Low Hang Squat Clean; 70+%; rest as needed between sets

3 Sets

2 Snatch Pulls (2s pause below knee on the way up); 105%; rest as needed between sets

3 Sets

2 Clean Pulls (2s pause below the knee on the way up); 105%; rest as needed between sets

GYMNASTICS

EMOM x 20:00

Min 1 – :30 Practice Press to Handstand

Min 2 – :30 L-sit Hold

Min 3 – :30 Triple Under Practice

Min 4 – 3/3 Pistols (30X0)

CONDITIONING

5 Sets (85%)

3:00 Run

-Rest 1:30-

3:00 Bike

-Rest 1:30-

09/19/2018

By: 0

CrossFit Rise Again, CrossFit Rise Again Springville – CrossFit

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Warm-up (No Measure)

AMRAP x 6

5 Cal Row

10 Ring rows

10 Lunges

10 Straight Leg sit ups

6:00 For Quality

6 Filly Presses

6 Filly Rack Lunges

25′ Filly Rack walk

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 21 MINUTES

6/6 Uneven KB Front Rack Lunge

(70/53) | (53/35)*

35 DU

18 Toe to Bar

*Hold single KB in front rack on one side (opposite side unloaded). Complete six reps of lunge, switch bell to opposite side.

CASH OUT

5:00 Flow Stretch

09/18/2018

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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

45:00 (EZ/60%)

400m Row

30 Reverse Lunges

30/20 Cal Ski

:60 Ring FLR

100’ Bear Crawl

B. NC60

70% effort.

C. BIAS WORK:

STRENGTH

Power Snatch from the blocks (set-up right above knee); 4×2; 75-80%; rest 2:00

Power Clean from the blocks (set-up right above knee); 4×2; 75-80%; rest 2:00

Back Rack Alternating Lunge

8-8-6-6; (21×1); rest 2:00-3:00

GYMNASTICS

3×10

Banded pull aparts on foam roller

-Rest as needed between sets-

3×5

Isometric External Rotation (ER) Holds with Band

-Rest as needed between sets-

3×10

Floor Overhead (OH) Flexion with Band

-Rest as needed between sets-

3×8 (each side/alternating)

Push Up Hold with Alternating Shoulder Taps

-Rest as needed between sets-

3×10

Wall Slides with Bands

-Rest as needed between sets

CONDITIONING

30:00 EZ Bike (Breath through nose only)

09/18/2018

By: 0

CrossFit Rise Again, CrossFit Rise Again Springville – CrossFit

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Warm-up (No Measure)

Run 400m

3 Rounds (60% effort – 6min)

5 Up Downs

10 Plate Good Mornings

10 Samson Squats

10 Plate G2OH

5 Inch-worms

Weightlifting

Back Squat (5×3)

STRENGTH

BACK SQUAT

5 x 3 (21X1)*

*Use same weight across for each set of 3 from last week’s heavy building set of 5

Metcon

Metcon (No Measure)

EMOM x 14 MINUTES

MIN 1 — 14 Burpee Over Bar

MIN 2 — 10 Back Squat (155/105) | (115/85)

09/17/2018

By: 0

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

8 Sets (80%)

14 Cal Bike

14 Cal Row

14 Cal Ski

-Rest 1:00-

B. NC60

80% effort.

C. BIAS WORK

STRENGTH

SA DB Bench Press; 8/8×3; (21×1); rest :90 between sets

Bent Over Rows; 5×5; (21×1); rest :90

GYMNASTICS

EMOM x 20:00

Min 0-5: 2 Def sHSPU (tough)

Min 6-10: 3-5 Burpee RMU

Min 11-20: 6 TTB + 25’ HSW

CONDITIONING

Hit session A. here if not done.

09/17/2018

By: 0

CrossFit Rise Again, CrossFit Rise Again Springville – CrossFit

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Warm-up (No Measure)

2 Quick Rounds

200m jog

10/10 Alt lunges

10 Burpees

10 Barbell Presses

Push Press Demo

Weightlifting

Push Press (5RM)

STRENGTH

ON A 15:00 CLOCK

Build to a Moderate-Heavy 5 Rep Push Press*

*Stay below 5RM and below “Heavy”. Bar should move fast and smooth.

Metcon

Metcon (Time)

“Pushing Nancy”

5 ROUNDS FOR TIME

400m Run

15 Push Press (115/75) | (95/65)**