03/25/2019


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

EMOM x 40 MINUTES (EZ)

MIN 1 – Row

MIN 2 – Lunges

MIN 3 – Ski

MIN 4 – Single Unders

MIN 5 – Bike

B. NC60

C. BIAS WORK

Repeat 19.5!

03/25/2019


CrossFit Rise Again, CrossFit Rise Again Springville – CrossFit

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Warm-up (No Measure)

30 MB DL

15 V-Ups

30 MB Front Squats

15 Lateral Step Ups

30 MB Hang Squats Cleans

15 Box Jumps

Metcon

Metcon (Time)

FOR TIME

12-9-6

Hang Squat Clean (135/95)|(95/65)

Box Jump (20/20)

9-7-5

Hang Squat Clean (155/105)|(115/75)

Box Jump (24/20)

7-5-3

Hang Squat Clean (185/125)|(135/95)

Box Jump (30/24)

COOL DOWN

5:00 Slow Pedal on Bike

03/23/2019


CrossFit Rise Again, CrossFit Rise Again Springville – CrossFit

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Warm-up (No Measure)

400m Team run

AMRAP x 6

4/4 Single Leg RDL

4/4 Single Arm Bent Over Row

4/4 Single Leg Glute Bridge w/kb

20 Front Plank KB Handle Taps

Movement Demo

DL Progressions

Metcon

Metcon (Time)

With a partner

FOR TIME

100-80-60-40-20

Double Under

10-20-30-40-50

Burpees to Plate

6-12-18-24-30

Deadlift (185/125)|(135/95)

*Perform 100 DU then 10 Burp then 4 DL and back to DU.

03/22/2019


CrossFit Rise Again, CrossFit Rise Again Springville – CrossFit

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Warm-up (No Measure)

2-3min on Bike or 400m run

Quick 4 min AMRAP

7 Air Squats

7 PVC or Barbell Push Press

7 Kip Swing or Jumping Pull up

Movement Demo

Metcon

Crossfit Games Open 19.5 (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb

Chest-to-bar pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb

Jumping pull-ups

Time cap: 20 minutes

03/22/2019


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

6 ROUNDS

1 Min each station (EZ)

Row

Single Unders

Step-ups

Run

Plank on Hands

B. NC60

C. BIAS WORK:

NONE Attack the 19.5!

03/21/2019


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

03/21/2019


CrossFit Rise Again, CrossFit Rise Again Springville – CrossFit

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Warm-up (No Measure)

Partner Rowling

Then…

3 Rounds

4/4 Body Weight Windmill

4 Clockwise and Counterclockwise Med Ball halo rotations

8 OH Med-ball Lunge

8 Cossack Squats

Metcon

Metcon (No Measure)

EMOM x 10 MINUTES

MIN 1 — AMRAP of 4 Med Ball Front Squat + 4 MB Ground to Overhead

MIN 2 — Row or Bike, Moderate Effort

-Rest 3:00-

EMOM x 10 MINUTES

MIN 1 — AMRAP of 4 MB Sit-ups + 4 MB Seated Press

MIN 2 — Row or Bike, Moderate Effort

COOL DOWN

8:00 of Yoga Flow

Suggested Flow:

1:00 Pigeon Ea/Side

1:00 Dragon Ea/Side

1:00 Cross Arm Saddle Ea/Arm

2:00 Rebound

03/20/2019


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

EMOM x 12 MINUTES

MIN 1 – 8/6 Cal Bike + 10 Box Jumps (24/20)

MIN 2 – 12 WB (20/14) + 8 KBS (70/53)

MIN 3 – 15 KB DL (70/53 a hand)

-Rest 5:00-

EMOM x 12 MINUTES

MIN 1 – 10/8 Cal Row + 6 Burpees

MIN 2 – 5/5 KB Snatches (70/53) + 5 BJO (30/24)

MIN 3 – 3/3 SA KB Thrusters (70/53) + 100m Run

B. NC60

C. BIAS WORK:

STRENGTH

AMRAP x 5 MINUTES

Power Snatches (185/125)

-Rest 2:30-

AMRAP x 5 MINUTES

Power Clean (225/155)

03/20/2019


CrossFit Rise Again, CrossFit Rise Again Springville – CrossFit

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Warm-up (No Measure)

Line Drills:

High Knees

Heel Walk

Butt Kickers

Toe Walks

Single Leg Hop right

Single Leg Hop left

Bunny Hops

Broad Jumps

Burpee Broad Jumps

With KB

5 KB DL

5 Hip Pops

5 Russian Swings

10 American Swings

Pull Up Progression

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
CORE FINISHER

3 SETS

20 Strict Hanging Knee Raises

40 KB Flutter Kicks*

*Hold KB above chest and keep body in hollow position