WOD

CrossFit Rise Again – CrossFit

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Warm-up (No Measure)

Have athletes partner up and grab a light KB and a rower, then put them through the following warm up.

Partner 1 starts on the rower and partner 2 starts on the KB, then they switch each minute.

10 Minute Alternating EMOM…

Odd: Row…(:45)

50%

60%

70%

80%

90%

Even…

10/10 KB Hang Clean/Press

10/10 Half Kneeling Press

10/10 Front Rack Lunge

:20/:20 OH Walk

10/10 OH Lunges

Weightlifting

Push Jerk (5×3)

3-3-3-3-3

Push Jerk*

*Bar is taken from the Ground. Building each set. Start light to moderate and end above workout weight.

Metcon

Metcon (Time)

3-6-9-12-9-6-3

Push Jerk (155,105)|(135,95)

*15 Cal Row After Every Set

15:00 Hard Cap

CrossFit Rise Again – Competitors Class

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Warm-up (No Measure)

See Class Warm-Up

Comp WOD

A. CONDITIONING

FOR TIME (85%)

100/75 Cal Row

100/75 Cal Bike

100/75 Cal Ski

*E2MOM 7 Burpees

B. NC60

C. STRENGTH

1. Warm-up

100′ Sprint

3/3 Single Leg Box Jumps

5 Reverse MedBall Throws

2. Every 2:00 x 5 SETS

3 Power Snatches + 3 OHS

3. 3 SETS

15 Squat Snatches @ 75%

of 1RM Snatch

-Rest 5:00 b/t sets

CrossFit Rise Again – Competitors Class

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Warm-up (No Measure)

See Class Warm-Up

Comp WOD

CrossFit Rise Again – CrossFit

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Warm-up (No Measure)

Game Time:

“Hot Potato”

Then 400m Run

Metcon

Metcon (AMRAP – Reps)

TABATA

8 Sets, :20 Work / :10 Off

Tabata 1 – Bike

Tabata 2 – Lunge

Tabata 3 – Toe-to Bar

Tabata 4 – Push-up

Tabata 5 – Pull-up

-Rest 1:00 b/t Tabatas

SUNS OUT, GUNS OUT FINISHER

ALTERNATING TABATA

T1 – Banded Tricep Pull-Down

T2 – Double DB Curl (light)

*8 Sets Each, Alternating Movements.

CrossFit Rise Again – Competitors Class

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Warm-up (No Measure)

See Class Warm-Up

Comp WOD

ACTIVE REST

Hike, Run, or Swim

30:00 EZ Effort

CrossFit Rise Again – CrossFit

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Warm-up (No Measure)

Partner PVC EMOM Warm Up (6 min)

A: 10 PVC Deadlifts + 10 PVC Pass Through Lunges + 10 OHS

B: Up Down + Broad Jump – Jumping Jacks – Shuttle Run

From here, we go into stations to open up the shoulders and legs for our overhead squats today. Each stretch will be a

minute per side.

A: Banded Shoulder Distraction

B: 30s Groiner into 30s Pigeon Stretch

SPECIFIC WARM UP

5 Snatch Deadlifts

5 Hang High Pulls

5 Hang Muscle Snatches

5 Hang Power Snatches

5 Overhead Squats

5 Hang Squat Snatches

Weightlifting

Snatch Complex (4×1)

SNATCH COMPLEX

EVERY 2:00 FOR 4 SETS

1 Power Snatch + 2 OHS + 1

Squat Snatch
*Keep loading light to

moderate. This is practice.

Each complex should be

done unbroken.

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
20:00 Hard Cap

CrossFit Rise Again – Competitors Class

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Warm-up (No Measure)

See Class Warm-Up

Comp WOD

A. CONDITIONING

1. 10 SETS

1:00 EZ Pedal (30-40 RPMs)*

*At 2 – 3 Cals faster than 10

minute bike test

B. NC60

C. STRENGTH

1. 8 SETS

Deadlift x 2 @ tough

-Rest 3:00 b/t sets

2. 3 SETS

15 Power Cleans @ 85% of 1RM

-Rest 5:00 b/t sets

CrossFit Rise Again – CrossFit

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Warm-up (No Measure)

2 ROUNDS

15 Jumping Jacks

10 BB Glute Bridge

10 Groiner + Twist

5 Broad Jumps*

*Try to do 5 continuously moving forward by landing and right back into the next jump. If space is limited athletes can

jump, turn and jump back.

EXTENDED WARM-UP

BUILD QUICKLY TO HEAVIEST

Workout Weight for 2 Sets

of 3 Singles

*Rest as needed b/t Sets

Metcon

Metcon (Time)

2 SETS

20 Power Clean (135/95)|(95/65)

15 Burpee

15 Power Clean (155/105)|(135/95)

15 Burpee

10 Power Clean (185/125)|(155/105)

15 Burpee

-Rest 5:00 b/t

SetsBEACH BODY ABS FINISHER

3 SETS

10 Barbell Rollouts

20 Hollow Rocks

-Rest as Needed b/t Sets

CrossFit Rise Again – Competitors Class

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Warm-up (No Measure)

See Class Warm-Up

Comp WOD

A. CONDITIONING

4 Sets (75%-80%)

8:00 Run

-Rest 4:00-

B. NC60

C. STRENGTH/GYMNASTICS

1. Warm-up

3:00 Ski or Row

2 – 3 Rounds

2/2 TGU

5/5 Single Arm Ring Rows

3 As High as Possible Box

Jumps

2. E3MOM x 15 MINUTES

3 Split Jerks

3. AMRAP x 9

3-6-9-12-etc…

Muscle – ups

Strict Def HSPU

-Rest 5:00-

AMRAP x 9

12 Toes to Bar

12 sHSPU

CrossFit Rise Again – CrossFit

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Warm-up (No Measure)

AMRAP x 8 MINUTES

20 Singles – 20 Fast Singles

10 KB Deadlift – 10 KBS

10 Step ups – 10 Box jumps

10 Hollow Rocks – 10 Up-Downs

*at the 4 min mark switch to second movement

Metcon

Metcon (Time)

180 Double Unders

60 KB Swing (53/35)|(35/26)

40 Box Jump Over (24/20)

20 Muscle Up

40 Box Jump Over

60 KB Swing (53/35)|(35/26)

180 Double Unders

25:00 Hard Cap