02/06/2019


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

10 SETS (85%+)

:30 on

:30 off

Cal Bike

Bar Facing Burpees

WB (30/20)

B. NC60

C. BIAS WORK:

CONDITIONING (85%)

AMRAP x 21 MINUTES

15 Box Jump Overs (24/20)

12 DL (155/105)

9 HPC

6 MU

02/05/2019


CrossFit Rise Again, CrossFit Rise Again Springville – CrossFit

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Warm-up (No Measure)

10min DB FBB Flow

Complete as many rounds of:

6 Suitcase Good Morning

50′ Farmer Carry

6 Kneeling Filly Presses (Right)

50′ Filly Walk (Right)

6 Kneeling Filly Presses (Left)

50′ Filly (Left)

6 DB Bent Over Rows

Push Press Progression

Metcon

Metcon (AMRAP – Reps)

EMOM x 16 MINUTES

MIN 1 — Max Cal Bike

MIN 2 — 12 DB Push Press (50/35)|(35/25) + 6 Up-Downs

MIN 3 — 12 DB Suitcase Lunges + 6 Up-Downs

MIN 4 — Rest

COOL DOWN

5:00 Foam Rolling Focused on Quads & IT Band

02/05/2019


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

12 ROUNDS

100m Run

35 Double Unders

-Rest 3:00-

12 ROUNDS

5 DBL DB Snatch (50/35)

7 Burpees (to 6″” OH)

B. NC60

C. BIAS WORK:

GYMNASTICS (80%)

AMRAP x 12 MINUTES

12 HSPU

15 TTB

50′ HSW

10 Pistols

02/04/2019


CrossFit Rise Again, CrossFit Rise Again Springville – CrossFit

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Warm-up (No Measure)

Weightlifting

Front Squat (10×3)

EMOM x 10 MINUTES

3 Front Squats (moderate-heavy)

*Build in weight for first 5 minutes, then hold across for the remaining 5 minutes

Metcon

Metcon (Time)

3 ROUNDS FOR TIME

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

15 Gymnastic Kip Pull-ups

20 Box Jumps (24/20)

02/04/2019


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

For Time (85%)

21- 18-15-12-9-6-3

Cal Row

Cals Bike

B. NC60

C. BIAS WORK

STRENGTH (85%)

For Time

30 Clean and Jerks (205/145)

-Rest 5:00-

30 Squat Snatches Max Snatches (185/125)

-Rest 5:00-

30 Thrusters (135/95)

02/02/2019


CrossFit Rise Again, CrossFit Rise Again Springville – CrossFit

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Warm-up (No Measure)

Game Time!

Metcon

Metcon (AMRAP – Rounds and Reps)

PARTNER RECOVERY WORKOUT

MODERATE PACE

AMRAP x 15 MINUTES

P1 – Bikes or Rows @ Consistent Effort

P2 – 5 Strict Pull-ups + 10 Honest Push-ups + 15 Air Squats

-2:00 Transition-

AMRAP x 15 MINUTES

P1 – Bike or Rows @ Consistent Effort

P2 – 5 Plate Bent Over Row + 10 Plate Ground to OH + 15 Plate Hops**

*P2 is the pacesetter in both efforts

**Plate hops, both feet on and off the plate at same time. Think fast feet.

02/01/2019


CrossFit Rise Again, CrossFit Rise Again Springville – CrossFit

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Warm-up (No Measure)

AMRAP x 4

20 Jumping Jacks

:20 Dual KB Hollow Flutter Kicks

5 Dual KB DL

5 Dual KB Hang Clean

Tabata Style :20 on/ :10 off(Coach Demo)

1. Clean DL

2. Elbow Punches

3. and 4. Muscle Clean and Press

5. and 6. Power Clean and Push Press

7. and 8. Power Clean and Jerk

Weightlifting

Power Clean (1×3)

On a 12:00 Running Clock…

Build to a moderate-heavy set of 3 Power Clean & Jerk

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
COOL DOWN

5:00 Foam Rolling

Lats and T-Spine

02/01/2019


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

5-6 SETS (EZ/50%)

1 min each…

Bike

Plank

Row

Step-up

Single Unders

Wall-sit

B. NC60

C. BIAS WORK:

CONDITIONING

OPEN WOD 14.4

ARMAP x 14 MINUTES

60 Calorie Row

50 Toes-to-Bars

40 Wall Ball Shots (20/14, 10/9 ft)

30 Cleans (135/95)

20 Muscle-Ups

*Goal…Back to rower

01/31/2019


CrossFit Rise Again, CrossFit Rise Again Springville – CrossFit

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Warm-up (No Measure)

AMRAP x 6:00

15 Jumping Jacks

10 Groiners

10 Arm Circles (front/back)

10 PVC OHS

5 Broad Jumps

EXTENDED WARM-UP

3 SETS

1 Snatch Deadlift

2 Hang Power Snatch + 1 OHS

1 Hang Squat Snatch

*Keep loading light and manageable for all 3 Sets, perfect mechanics

Metcon

Metcon (No Measure)

EMOM x 15 MINUTES

MIN 1 — 7 Hang Squat Snatch (athlete choice on loading)*

MIN 2 — 25 Sit-ups

MIN 3 — 15/12 Cal Row

*Athlete can choose anywhere between light to moderate loading for HSS. All reps should be crisp and unbroken regardless of loading.