Tuesday


CrossFit Rise Again – NC30

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Warm-up

Warm-up (No Measure)

2 ROUNDS

50m Shuttle Run

15 Air Squats → 20 DB Goblet Squat

1:00 Plank

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES

200m Run

20 Sit-Ups

20 DB Front Squat

Tuesday


CrossFit Rise Again – NCCBURN

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Metcon

Metcon (No Measure)

2 Rounds: 3:00 Stations

No Rest b/t Stations

1:00 Rest b/t Rounds

STATION 1

2:00 Max Cal Bike

1:00 Max Push-ups

STATION 2

2:00 Max Cal Bike

1:00 Max Box Jumps

STATION 3

2:00 Max Cal Bike

1:00 Max Double Unders

Tuesday


CrossFit Rise Again – Competitors Class

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Metcon

Metcon (No Measure)

2 Rounds: 3:00 Stations

No Rest b/t Stations

1:00 Rest b/t Rounds

STATION 1

2:00 Max Cal Bike

1:00 Max Push-ups

STATION 2

2:00 Max Cal Bike

1:00 Max Box Jumps

STATION 3

2:00 Max Cal Bike

1:00 Max Double Unders

Tuesday


CrossFit Rise Again – NC45

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Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

10 Jumping Lunges

5/5 SA DB Deadlift

5/5 SA DB Press

10 Alt BB Elbow Punches

Strength

Metcon (3 Rounds for weight)

3 SETS

8-14 Front Squats

-Rest 2:00 b/t Sets-

*Light to Moderate weight on FS. Athlete choice on rep scheme.

Metcon

Metcon (3 Rounds for reps)

3 SETS

MAX Alt DB Snatches (50/35)

100′ Single DB Front Rack Walking Lunges

-Rest 1:00 b/t Sets-

Monday


CrossFit Rise Again – NCCBURN

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Metcon

Metcon (No Measure)

3 Rounds: 1:00 Stations

:20 transition b/t Stations

1:00 Rest b/t Rounds

STATION 1

Max DB Power Clean

STATION 2

Max Burpee Over DB

STATION 3

Max DB Front Squat

STATION 4

Max Mountain Climbers

Monday


CrossFit Rise Again – NC45

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Warm-up

Warm-up (No Measure)

3 ROUNDS

5 Cal Bike

10 Barbell Good Mornings

5 Inch Worms

Strength

Metcon (5 Rounds for weight)

E2MOM x 10 MINUTES

8-14 Deadlift

*Light to Moderate weight on Deadlift. Athlete choice on rep scheme.

Metcon

Metcon (AMRAP – Reps)

ON A 12:00 RUNNING CLOCK…

60/40 Cal Bike

60 Deadlifts (95/65)

MAX Burpees with Remainder of Time…

Monday


CrossFit Rise Again – NC30

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Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

7/5 Cal Row

5 DB Burpees

10 Hollow Rocks or :20 Hollow Hold

Metcon

Metcon (No Measure)

EMOM x 15 MINUTES

MIN 1 – 14/12 Cal. Row

MIN 2 – Max Hollow Hold

MIN 3 – 8 DB Devil’s Press

Optional Finisher

Metcon (No Measure)

2-3 SETS

40 Weighted Russian Twists

10/10 Single Leg Glute Bridge-Ups

10 V-Ups/Tuck-Ups

Sunday


CrossFit Rise Again – CrossFit

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Warm-up

Warm-up (No Measure)

Two Parts…

1.) 400m “Last Man Sprints”

2.) Play a Game!

Partner Metcon

Metcon (Time)

IN TEAMS OF 2…

FOR TIME

150 Wall Balls (20/14)

150 Russian KB Swing (70/53)|(53/35)

1 Mile Run

*P1 works while P2 rests, split work as needed. In the run, partners must alternate every 200m.

Optional Cool Down

Metcon (No Measure)

5:00 Mobility/Stretch Session

*Use bands and lacrosse balls to attack areas of concern

Sunday


CrossFit Rise Again – NC45

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Warm-up

Warm-up (No Measure)

2 ROUNDS…

200m Run

50’ Butt Kickers

6 – 10 Barbell Front Rack Reverse Lunges (Talk about the Front Rack Reverse Lunge here)

Strength

Front Rack Lunge (3×12)

*Reverse Lunge

-Rest 1:00 b/t sets-

*Moderate to Moderate-Heavy

Metcon

Metcon (4 Rounds for time)

4 SETS

300m Run (MODERATE)

-Rest 1:00-

200m Run (MODERATE-HARD)

-Rest 1:00-

100m Run (HARD)

-Rest 1:00-