Tuesday


CrossFit Rise Again – NC30

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Warm-up

Warm-up (No Measure)

25ft line drills of the following ….

High Knees

Butt kickers

Walk on toes

Walk on heels

Walk on outside of the feet

Walk on the inside of the feet

High kicks

Workout

Metcon (Time)

FOR TIME

100m Run

-Rest 1:00-

200m Run

-Rest 1:00-

400m Run

-Rest 1:00-

600m Run

-Rest 1:00-

400m Run

-Rest 1:00-

200m Run

-Rest 1:00-

100m Run

-18:00 Hard Cap-

Tuesday


CrossFit Rise Again – NC45

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Warm-up

Warm-up (No Measure)

200m Team Jog

Then…

2-3 Rounds, EZ Effort

7 KB Deadlift

7 DBL KB Russian Swing

7 Up Downs

7/7 Single Arm KB Strict Press (other KB is held in Front Rack)

Strength

KB Thruster (1×5)

7 MINUTES TO BUILD TO…

5-Rep DBL KB Thruster (Moderate)

Workout

Metcon (Time)

FOR TIME*

75 DBL KB Thrusters (Athlete Choice)

*Top of each minute, not including 3-2-1 go, complete 3 Up-Downs.

-15:00 Hard Cap-

Tuesday


CrossFit Rise Again – CrossFit

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Warm-up

Warm-up (No Measure)

4 ROUNDS FOR TIME* (12 MIN CAP)

200m Row

7/7 SA DB Split Squat Thrusters

9/9 SA Glute Bridge DB Floor Press

25 Plate Jumps

:30 Rest

*Increase weight on DBs and pace on the rower each round

Workout

Metcon (Time)

FOR TIME

1000m Row

Immediately into…

3 ROUNDS

10 Single DB Burpees (50/35)|(35/25)*

20 SA OH DB Lunge**

40 Double Unders

*For the burpees, perform 5 with the DB in the L-hand then 5 with the DB in the R-hand.

**For the lunges, Alternate legs every rep. Perform 10 reps with DB OH on L-arm then 10 reps with DB OH on R-arm.

Optional Finisher

Warm-up (No Measure)

3 SETS

10 Strict TTB

20 Controlled Sit-ups (minimize arm throw)

-Rest as Needed b/t Sets-

Tuesday


CrossFit Rise Again – Competitors Class

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Workout

Metcon (No Measure)

3 Rounds: 1:30 Stations

:30 Rest b/t Stations

No Rest b/t Rounds

STATION 1

1:00 Max Air Squat

:30 Max Sit-ups

STATION 2

1:00 Max KB Swing

:30 Max Flutter Kicks

STATION 3

1:00 Max Cal Row

:30 Max Sit-ups

STATION 4

1:00 Max DB Push Press

:30 Max Flutter Kicks

Monday


CrossFit Rise Again – NC30

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Warm-up

Warm-up (No Measure)

TABATA (:20 ON/ :10 OFF)

Movement 1 – Jumping Jacks → Up-Downs

Movement 2 – Single Arm Ring Rows (Right) → Single Arm Ring Rows (Left)

Movement 3 – Air Squats → DBL DB Sumo Deadlifts

Movement 4 – DBL DB Deadlift + Shrug → DBL DB Snatch

Workout

Metcon (4 Rounds for reps)

4 ROUNDS FOR MAX REPS

:45 Max Burpees

-Rest :45-

:45 Max Double DB Snatch

-Rest :45-

:45 Max Ring Rows

-Rest :45-

Monday


CrossFit Rise Again – NC45

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Warm-up

Warm-up (No Measure)

1 ROUND → Moderate Effort Across…

30/20 Cal Bike

30 Air Squats (first 10, :01 pause at top/bottom)

20 Push-ups (first 5, :01 pause at top/bottom)

20 Jumping Jacks

10 Strict Pull-ups or Ring Rows

10 x 1 Plate Ground to OH + 1/1 Alt. OH Lunge

Strength

Metcon (Weight)

EMOM X 12 MINUTES

MIN 1 – 12 Front Rack Alt. Lunges*

MIN 2 – :45 Wide Grip Pull-ups

*Barbells come from the floor.
Record heaviest set of lunges.

Workout

Metcon (Time)

EMOM x 10 MINUTES*

6 Alt. DB Snatches (50/35) + 5 Burpees

*Perform both movements every minute, rest the remainder of the minute until next round.
Score is your slowest time…

Monday


CrossFit Rise Again – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP X 5 MINUTES

8/6 Cal Bike

8 Plate Ground to Overhead With :02 Pause At The Top

8 V-ups

-THEN-

3 ROUNDS

25″ Waiter Walk (Each Arm)

15 PVC Pass Throughs

Strength

Push Jerk (3-3-3-3-3)

Push Jerk*

*Start moderate and build to heavy, but doable, set of 3.

Workout

Metcon (Time)

FOR TIME

15-12-9

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

12-12-12

Cal Bike

immediately into…

6-9-12

Push Jerk (155/105)|(115/75)

12-12-12

Cal Bike

Cool Down

Warm-up (No Measure)

FOR RECOVERY*

2:00 Walking Rest

3:00 Slow Pedal

*Focus on calm, nasal breathing.

Monday


CrossFit Rise Again – Competitors Class

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Workout

Metcon (No Measure)

1 Round: 4:00 Stations

1:00 Rest b/t Stations

STATION 1

EMOM

MIN 1 – 15 Plate Ground 2 OH

MIN 2 – 30 Plate Hops

STATION 2

AMRAP

15 Cal Bike

7 Push-ups

STATION 3

EMOM

MIN 1 – Plank Hold

MIN 2 – Squat Hold

STATION 4

AMRAP

15 Cal Bike

7 Push-ups

Sunday


CrossFit Rise Again – CrossFit

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Warm-up

Warm-up (No Measure)

Partner Style, Mirror One Another Through the Full Warm-up…

AMRAP x 10 MINUTES

400m Run (run together)

10 Air Squats

10 KB Swings

5/5 KB Push Press (Left/Right)

5 Burpees

*Athletes perform the warm-up together and must complete the movements in unison. After the general warm-up, grab empty barbells…

10/10 Alternating Groiner Stretch

20 Barbell Hops (both feet hop over bar)

5 Push-ups (knee or upright)

Workout

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles
(135/95)|(95/65)

Sunday


CrossFit Rise Again – NC45

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Warm-up

Warm-up (No Measure)

EMOM X 8 MINUTES

MIN 1 – Row

MIN 2 – Push-ups

MIN 3 – Row

MIN 4 – Ring Rows

*After the warm-up have grab a band for our strength session

Strength

Warm-up (No Measure)

3 ROUNDS FOR QUALITY

30 Banded Hamstring Curls

30 Banded Glute Bridges

30 Banded Good Mornings

Workout

Metcon (4 Rounds for reps)

4 SETS

1:00 DB Deficit Push-up

-Rest :30-

1:00 DB Hammer Curls (25/15)

-Rest :30-