Blog Search

11/14/2018

By: 0

CrossFit Rise Again, CrossFit Rise Again Springville – CrossFit

View Public Whiteboard

Warm-up (No Measure)

8min AMRAP

20 Jumping Jacks

15 KB SDHP

10 KB Goblet Squats

5 KB Glute Bridges

5min AMRAP

Standing Side Groiner with Thoracic Twist

Ankle Opener (In lunge position, drive knee over the foot while keeping heel down)

Pigeon Stretch

Repeat on other side

Hang Clean and Complex Demo

Weightlifting

Hang Clean

5 sets of

1 Above the Knee Power Clean

1 High Hang Squat Clean

1 Hang Squat Clean

Metcon

Metcon (Time)

FOR TIME

10-8-6-4-2

Hang Squat Clean (185/125)|(115/75)

*Run 200m after every set

11/14/2018

By: 0

CrossFit Rise Again, CrossFit Rise Again Springville – Competitors Class

View Public Whiteboard

Warm-up (No Measure)

See Class Warm-Up

Comp WOD

A. CONDITIONING

2 Sets (85%/tough)

AMRAP x 10 MINUTES

8 TTB

5/5 Hang DB Power Clean to OH

14/12 Cal Row

-Rest 5:00-

B. NC60

80% – consistent high

C. BIAS WORK:

STRENGTH

Power Clean

5×2; 70-80%; rest :90 between sets

Below the Knee Hang Clean Pull;

3×2; 100%; rest 2-3:00 between sets.

11/13/2018

By: 0

CrossFit Rise Again, CrossFit Rise Again Springville – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Row 500m

EXTENDED WARM-UP

Jump Rope Practice

Tabata (:20/:10)

Minute 1 – Single Unders

MInute 2 – Jumping Jacks

Minute 3 – Scissor Jumps

Minute 4 – Jogging Unders

Following this, talk about double unders and give 2-3 minutes to practice

2 Rounds

10 DB Strict Presses (Focus on driving the DB straight up and down)

10 DB Strict Presses (Focus on the dip down with an upright torso and aggressive hip drive)

Metcon

Metcon (Time)

3 SETS

2 ROUNDS FOR TIME

20/15 Calorie Row

20 DB Push Press (50/35)|(35/20)

50 Double Unders

-Rest 2:00 between sets-

*Score time for each set — Set 1, 2, 3

FINISHER

3 SETS

8/8 DB Bent Over Row

Max Rep RIng Rows

-Rest 1:30 between sets-

11/13/2018

By: 0

CrossFit Rise Again, CrossFit Rise Again Springville – Competitors Class

View Public Whiteboard

Warm-up (No Measure)

See Class Warm-Up

Comp WOD

A. STRENGTH

10 MINUTES to find…

3RM Hang Squat Snatch

Snatch Pull

2-2-2-2; 100%+;

rest 3:00 between sets

B. NC60

85%+ effort/go for it!!

C. BIAS WORK:

GYMNASTICS

5-7 ROUNDS

14 Pistols

12 Strict Pull-ups

10 sHSPU

-Rest as needed –

5-7 ROUNDS

2 Rope Climbs

50 HSW

75 Double Unders

11/12/2018

By: 0

CrossFit Rise Again, CrossFit Rise Again Springville – CrossFit

View Public Whiteboard

Warm-up (No Measure)

4 Rounds

10 Step Back Lunges Right Leg

5 Good Mornings w/plate

10 Step Back Lunges Left Leg

5 Inchworms

DL Demo

Weightlifting

Deadlift (6×3)

6 x 3

Build to a Heavy triple and hold across for all 6 sets

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

2-4-6-8…

Deadlift (255/165)

Lateral Burpee Over Bar

11/10/2018

By: 0

CrossFit Rise Again, CrossFit Rise Again Springville – CrossFit

View Public Whiteboard

Warm-up (No Measure)

1 Round – Partner Style

200m Med Ball Run

50 Med Ball Sit Ups

40 Med Ball Squat tosses

30 Plank Hold rolling Med Ball passes

20 Seesaw Burpees

5 DL

5 Muscle Clean above knee

5 Power clean

3 Squat Clean

Metcon

Metcon (Time)

3 ROUNDS FOR TIME

800m Run

50 Kettlebell Swings (70/53)|(53/35)

50 Front Squats (95/65)|(75/55)

11/09/2018

By: 0

CrossFit Rise Again, CrossFit Rise Again Springville – CrossFit

View Public Whiteboard

Warm-up (No Measure)

AMRAP x 10

5 Dual KB Clean

5/5 Filly Z Press (seated is ok)

20 Dual KB Hollow Flutter Kicks

25FT Quadruped Crawl

25FT Broad Jumps

5 Hanging Hollow to Superman

10 Kipping Swings

7 Big Kipping Swings

3-5 Full Kipping Pull Ups

Metcon

Metcon (Time)

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

40 Pull-ups

20 Box Jump (30/24″”)

200m KB Front Rack Carry

20 Box Jump (30/24″”)

40 Pull-ups

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