Wednesday


CrossFit Rise Again – NC30

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Warm-up

Warm-up (No Measure)

3 ROUNDS:

30 Mountain Climbers

20 Jumping Jacks

10 Scap Push Ups → Knee Push Ups → HR Knee Push Ups*

*10 DB Renegade rows can also be used as an alternate warm-up movement.

Workout

Metcon (3 Rounds for reps)

EVERY 5:00 FOR 3 SETS

600m Run

30 Hand Release Push-Ups (or Max Reps HR Push-ups in Remaining Time)
Score is number of push-ups per round.

Optional Finisher

Warm-up (No Measure)

2-3 SETS

1:00 Calf Smash on KB Horn

:30 Plank Position to Downdog

Wednesday


CrossFit Rise Again – NC45

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Warm-up

Warm-up (No Measure)

3 ROUNDS

1:00 Bike (Rd 1 EZ–Rd 2 Mod–Rd 3 Hard)

5/5 Single Leg RDL w/ empty barbell

5 Scap Pull Ups – Strict Pull Ups – Kipping Pull Ups

Strength

Deadlift (5-4-3-5-4-3)

Deadlift @Moderate-Heavy

-Rest 1:30 b/t Sets-

Partner Workout

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 14 MINUTES

10 Deadlifts (Athlete Choice, Moderate)

8/6 Cal Bike

6 Pull-ups

*P1 completes 1 full round while P2 rests.

Tuesday


CrossFit Rise Again – Competitors Class

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Workout

Metcon (No Measure)

2 Rounds: 3:00 Stations

No Rest b/t Stations

1:00 Rest b/t Rounds

STATION 1

20/15 Cals on Rower

then…

Max Burpees

STATION 2

20/15 Cals on Rower

then…

Max Double Unders

STATION 3

20/15 Cals on Rower

then…

Run 400m

Tuesday


CrossFit Rise Again – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP X 8 MINUTES

8/8 DB Strict Press

5 Burpees

8 DB Step-ups

5 Ring Rows

Skill

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

Muscle-Up Development

Workout

Metcon (Time)

FOR TIME

9 Muscle-Ups (Ring or Bar)

50 DB Suitcase Reverse Lunge (50/35)|(35/25)

7 Muscle-Ups (Ring or Bar)

50 DB Push Press

5 Muscle-Ups (Ring or Bar)

*At the top of every minute, including at 3,2,1 go, perform 3 Box Jumps (24/20)

-14:00 Time Cap-

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Rolling*

*Focus on lats, shoulders, and t-spine.

Tuesday


CrossFit Rise Again – NC30

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Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

:30s Row

10 Alt. Reverse Lunges

20 Double-Unders/40 Single-Unders

5/5 DB Hang Power Cleans*

*5 Single Arm DB Hang Power Cleans on each side

Workout

Metcon (No Measure)

EMOM x 16 MINUTES

MIN 1 – 15/12 Cal. Row

MIN 2 – 14 Alt. DB Front Rack Reverse Lunges

MIN 3 – 40 Double-Unders or 80 Single-Unders

MIN 4 – 14 DB Hang Power Cleans

Optional Finisher

Warm-up (No Measure)

2-3 SETS

5-10 Rower Pike-Ups

5-10 Rower Hamstring Curls

1:00 Hamstring Smash w/ Foam Roller

Tuesday


CrossFit Rise Again – NC45

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Warm-up

Warm-up (No Measure)

With a single light-moderate KB…

AMRAP x 6 MINUTES

7/7 Single Arm Russian KB Swings

5/5 Single Arm KB Shoulder Press

3 Push-up to Down Dog

Strength

Shoulder Press (8-6-4-8-6-4)

Strict Press @Moderate-Heavy

-Rest 1:00 b/t Sets-

Workout

Metcon (Time)

FOR TIME

10-20-30-40-30-20-10

Double Unders

5-10-15-20-15-10-5

Kettlebell Swings (53/35)

Monday


CrossFit Rise Again – Competitors Class

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Workout

Metcon (No Measure)

3 Rounds: 1:00 Stations

:20 transition b/t Stations

1:00 Rest b/t Rounds

STATION 1

Max DB Push Press

STATION 2

Max Lunges

STATION 3

Max DB Clean

STATION 4

Max Air Squats

Monday


CrossFit Rise Again – CrossFit

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Warm-up

Warm-up (No Measure)

2:00 EZ Row

Followed By…

3 ROUNDS FOR QUALITY…

:30 Couch Stretch (Left Leg)

:30 Couch Stretch (Right Leg)

:30 Tempo Air Squats (33X1)

:30 Squat Hold

Strength

Back Squat (5×3 (30X1))

Back Squat @65-75% of 1RM*

-Rest at Least 2:00 b/t Sets-

*Week 3 of squat cycle. Same loading or slightly heavier than previous week’s 5×5. Note the slower tempo.

Workout

Metcon (3 Rounds for time)

EVERY 5:00 FOR 3 SETS

12 Burpee Over Bar

12 Front Squat (135/95)|(95/65)

400m Run

*Rest the remainder of the time until 5:00 then start the next set.

Monday


CrossFit Rise Again – NC30

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Warm-up

Warm-up (No Measure)

1 ROUND

30 Burpees For Time* (increase pace every 10 burpees!)

*Every 10 Burpees, perform 5 MB Thrusters

Workout

Metcon (AMRAP – Rounds and Reps)

4 SETS

AMRAP x 4 MINUTES*

3-6-9-12-15 …

Wall Balls

Burpees

-Rest 1:00 b/t Sets-

*Pick up where you left off for each AMRAP.

Monday


CrossFit Rise Again – NC45

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Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

100m Run

10 Alt. Step Back Lunges

25’ Duck Walk

10 Jumping Air Squats

Strength

Back Squat (6-4-2-6-4-2)

Back Squat @Moderate-Heavy

-Rest 1:00 b/t Sets-

Workout

Metcon (5 Rounds for time)

EVERY 2:00 FOR 5 SETS

25 Air Squats

100m Run