01/16/2019


CrossFit Rise Again, CrossFit Rise Again Springville – CrossFit

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Warm-up (No Measure)

Game Time

Metcon

Metcon (No Measure)

EMOM x 18 MINUTES

Min 1 — 12/10 Cal Bike

Min 2 — 20 V-Ups or Tuck-Ups

Min 3 — 2 Rope Climbs

POST WORKOUT STRETCHING

2:00 in Each

Seal Stretch

Saddle

Forward Sit (legs wide)

01/16/2019


CrossFit Rise Again, CrossFit Rise Again Springville – Competitors Class

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Warm-up (No Measure)

See Class Warm-Up

Comp WOD

A. CONDITIONING

AMRAP x 30-45 MINUTES (EZ/50%)

20 Cal Row

20 Lunges

20 Box Step-ups

100 Single Unders

20 Sit-ups

20 Cal Bike

20 Push-ups

B. NC60

C. BIAS WORK:

CONDITIONING

Open Wod 16.3 (90%)

AMRAP in 7 minutes

10 Power Snatches (75/55)

3 Bar Muscle-Ups

01/15/2019


CrossFit Rise Again, CrossFit Rise Again Springville – CrossFit

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Warm-up (No Measure)

AMRAP x 7:00

30 Single Unders

10 Barbell Deadlifts

10 Shoulder Swings

7 Ring Rows

Change to DU half way through

Strength/Skill

10:00 Practice

Full Pull-up Progression, Cycling Reps & Scaling

Metcon

Metcon (Time)

4 ROUNDS FOR TIME

10 Deadlifts (275/185)|(225/155)

20 C2B Pull-ups

60 Double Unders

01/15/2019


CrossFit Rise Again, CrossFit Rise Again Springville – Competitors Class

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Warm-up (No Measure)

See Class Warm-Up

Comp WOD

A. CONDITIONING

3 MINUTES

MAX Double Unders

B. NC60

C. BIAS WORK:

GYMNASTICS (90%)

For Time

100 HSPU

-Rest as needed-

For Time

300′ HSW

01/14/2019


CrossFit Rise Again, CrossFit Rise Again Springville – CrossFit

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Warm-up (No Measure)

40 MB Hang Cleans

Every 10 Reps complete 10 Hollow Rocks

-Then-

5 Front Squats

5 High Pulls

5 Hang Muscle Cleans

5 Power Cleans

5 Hang Squat Cleans

EXTENDED WARM-UP

Build to Moderate Set of 5 Hang Squat Clean

*This is not 5RM! Keep reps fast and clean. Session is meant to build confidence pre-workout.

Metcon

Metcon (Time)

FOR TIME

12-10-8-6-4

Hang Squat Clean (155/105)|(135/95)

12-12-12-12-12

Burpee to Target

CORE FINISHER

3 SETS

25 Weighted Sit-ups

*Use KB or DB Across Chest

01/12/2019


CrossFit Rise Again, CrossFit Rise Again Springville – CrossFit

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Warm-up (No Measure)

10 Min AMRAP

0:00 – 5:00

8 Cal Bike

4 Push Up to Down Dog

8 Push press Empty BB

5:00 – 10:00

8 Cal Bike

4 Up Downs

8 Push Jerks Empty BB

Line Drills 50′

Frankenstein Walk

Quad Walk

High Knees

Jog 1 lap

Metcon

Metcon (Time)

EACH EFFORT FOR TIME

With a partner

4 ROUNDS FOR TIME

8 Burpees

20 Push Jerk (135/95)|(95/65)

200m Sprint Row

-Rest 2:00-

3 ROUNDS FOR TIME

8 Burpees

20 Push Jerk

200m Sprint Row

-Rest 2:00-

2 ROUNDS FOR TIME

8 Burpees

20 Push Jerk

200m Sprint Row

COOL DOWN

Flow Stretching – Hammies & Shoulders

01/11/2019


CrossFit Rise Again, CrossFit Rise Again Springville – Competitors Class

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Warm-up (No Measure)

See Class Warm-Up

Comp WOD

ACTIVE REST

AM

Swim 30-40:00

PM

Yin Yoga or Flow Stretching 30 Minutes

*whatever it is make it easy and restorative

01/11/2019


CrossFit Rise Again, CrossFit Rise Again Springville – CrossFit

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Warm-up (No Measure)

Progressive Tabata EMOM

Round 1

:20 Hollow Hold / :20 Superman Hold

:20 DB Goblet Split Squats Left/ :20 Right

:20 DB Sumo DL Left / :20 Right

Round 2

:20 Single Arm DB Hollow Hold Left / :20 Right

:20 DB Front Rack Step Ups Left / :20 Right

:20 DB Russian Swing Left / :20 Right

Round 3

:20 Superman Lifts / :20 V-Ups

High Box :20 DB Front Rack Step up Left /:20 Right

:20 DB Snatch Left / :20 Right

Strength/Skill

SKILL

10:00 Bar Muscle-Up Development & Scaling

Metcon

Metcon (Time)

FOR TIME

50 Alt.DB Snatch (50/35)

30 Single DB Front Rack Box Step-Ups (24/20)

20 Bar Muscle-Ups

30 Single DB Front Rack Box Step-Ups (24/20)

50 Alt. DB Snatch

15:00 Cap — Get as far as you can!

01/10/2019


CrossFit Rise Again, CrossFit Rise Again Springville – Competitors Class

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Warm-up (No Measure)

See Class Warm-Up

Comp WOD

A. CONDITIONING

Tester

10 Minutes

MAX Cals Bike

B. NC60

C. BIAS WORK:

STRENGTH

For Time

27-21-15-9

Deadlifts (225/155)

Box Jumps Overs (24/20)