Saturday

CrossFit Rise Again – CrossFit

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Warm-up

Warm-up (No Measure)

3 ROUNDS…

5 Push-Up + Pike

10 KB RDL

10 Scap Pull-Ups

into..

3 ROUNDS…

10 Ring Rows

10 RKBS (warm-up weight KB)

10 Up-Downs

Workout

Metcon (Time)

With a partner Complete

10 Rounds

50′ Crab walk w/Medball 20lbs

10 Box overs 20″

50′ Medball sprint back to partner

Then 800m Run or 1000m Row

With remaining time, I go You go Style AMRAP of

Thrusters (135/95)(95/65)

25min Time Cap

Thursday

CrossFit Rise Again – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP X 8 MINUTES

8/6 Cal Bike

8 Light Double KB Russian Swing

8 Light Double KB Hang Snatch

4/4 Filly Lunge w/ Double KBs

8 Deadbugs

:20 Rest

Workout

Metcon (Time)

FOR TIME

21-15-12-9-9-12-15-21

Plate Ground 2 Overhead (35/25)|(25/15)

Cal Bike

Skill

Warm-up (No Measure)

POST-WORKOUT!

ON A 12:00 RUNNING CLOCK…

Practice Handstands or Handstand Walk

*Suggested Drills Include…

0-4 Mins – Wall Supported HS, Box Supported Pike Hold, or Wall Walk

4-8 Mins – Bear Crawl, Box Supported Walk, Shoulder Taps or HS Walk

8-12 Mins – Free Play / Coach Guidance

Sunday

CrossFit Rise Again – CrossFit

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Warm-up

Warm-up (No Measure)

Increase intensity (pace) with each AMRAP!

AMRAP 4:00

:30 Plank

8/8 Split Squats

20 Single Unders

Into…

AMRAP 3:00

20 Alt Plank Shoulder Taps

16 Alt Box Step Ups

15 DU (30 Singles)

Into…

AMRAP 2:00

5 Up-Downs

10 Alt Step Ups w/ KB in Goblet

20 DU (40 Singles)

Workout

Metcon (AMRAP – Reps)

EMOM x 18 MINUTES

MIN 1 – :50 Max Double Unders

MIN 2 – :50 Single KB Step-Up (70/53)|(53/35)/(24/20)*

MIN 3 – :50 Ring FLR

*KB can be held any way.
Score is combined total of Dubs and Step-Ups

Sunday

CrossFit Rise Again – NC45

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Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

10 Lunges → Step-ups

8 KB Deadlifts

6 Goblet Squats

4 Tempo Ring Rows

Strength

Metcon (No Measure)

EMOM x 9 MINUTES

MIN 1 – :40 Weighted Hollow Body Flutter Kicks

MIN 2 – :40 Plank DB Slides

MIN 3 – :40 Mountain Climbers

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

20 Jumping Pull-ups

10 Up-Downs

20 Step-ups (24/20)

10 DB Front Squats (35/25)

Sunday

CrossFit Rise Again – NC30

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Warm-up

Warm-up (No Measure)

AMRAP x 5

5 Push Up to Down Dog

5 DB Strict Press

5 DB Front Squats

5 DB Bent Over Row

15 Single Unders → Double Unders

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

4 DB Thrusters

8 Ring Rows

12 V-Ups

16 Double-Unders

Saturday

CrossFit Rise Again – NC30

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Warm-up

Warm-up (No Measure)

2 ROUNDS

150m Row

5 DBL KB Sumo Deadlift

3/3 Single Arm KB Russian Swings → 6 DBL KB Russian Swings

:15/:15 Single Arm KB Front Rack Hold → :30 DBL KB Front Rack Hold

Partner Workout

Metcon (Time)

IN TEAMS OF 2 …

“TAILPIPE”

6 ROUNDS FOR TIME

P1 – 250m Row

P2 – DBL KB Front Rack Hold

-18:00 Hard Cap-

Saturday

CrossFit Rise Again – NC45

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Warm-up

Warm-up (No Measure)

2 ROUNDS INCREASING IN EFFORT

:30 Bike Moderate → Bike Hard

10 DBL DB Deadlift → 10 DBL DB Russian Swing

10 DBL DB Bicep Curls → 10 DBL DB Hang Power Clean

10 DBL DB Strict Presses → 10 DBL DB Push Press

Strength

Metcon (Weight)

3 SETS

10 SA DB Bench Press (R)

10 SA DB Bench Press (L)

MAX Push-ups or Banded Push-ups

-Rest 2:00 b/t Sets-
Score is weight on the SA Bench

Workout

Metcon (Time)

EVERY 2:00 x 6 SETS

12/10 Cal Bike

10 DB Hang Clean and Press (35/25)
Score is fastest time.

Saturday

CrossFit Rise Again – Competitors Class

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A. CONDITIONING

Warm-up (No Measure)

No Additional Conditioning. This week is intentionally low volume. Do not double up on workouts. Hit Full GPP with hard effort and have fun.

B. NC60

Warm-up

Warm-up (No Measure)

Partner 1000m Row! Switch partners working ever 150m.

Then utilize a partner barbell Warm-Up- P1 is on the bar, P2 is going through flow stretches…

2 ROUNDS

P1: 5 RDL + 5 Hang Muscle Clean + 5 Front Squat + 5 Push Press

P2: Spider Lunges, Push-Up to Pike

into…

2 ROUNDS

P1: 5 Snatch Grip RDL + 5 Hang Muscle Snatch + 5 BTN Snatch Grip Push Press

P2: Bootstraps, Inch Worms

Partner Workout

Metcon (Time)

IN TEAMS OF 2…

FOR TIME*

60 Front Squats (135/95)|(95/65)

50 Clean & Jerk

40 Power Snatch

30 Clusters**

*Partner 1 works while Partner 2 rests. Complete the workout in order. Split up the work between partners any way.

**Cluster is Squat Clean directly into OH.

Cool Down

Warm-up (No Measure)

2 SETS

1:00 Scorpion Stretch (L)

1:00 Scorpion Stretch (R)

1:00 Cobra Stretch

1:00 Child’s Pose

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

ON A 25:00 RUNNING CLOCK…

Hike, Run, Bike or Swim*

*Get outside of the gym today and use this time to decompress. Next week, we will restart a full training schedule.

Saturday

CrossFit Rise Again – NCCBURN

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Workout

Metcon (No Measure)

1 Round

5:00 Stations

1:00 Rest b/t Stations

STATION 1

AMRAP

15 DB Thrusters

100m Run

STATION 2

AMRAP

15 Plate Ground to OH

100m Run

STATION 3

AMRAP

15 Up-Downs

100m Run