04/12/2019


CrossFit Rise Again – Competitors Class

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Warm-up (No Measure)

See Class Warm-Up

Comp WOD

A. CONDITIONING 4 SETS

:30 On

:30 Off

Row for MAX meters

*No pacing here. Each set MAX effort. Keep track of each set.

B. NC60

C. STRENGTH 10 MIINUTES To ESTABLISH… 1RM Squat Snatch

-Rest 5 MINUTES-

FOR TIME

30 Squat Snatches*

*At 75% of 1RM Snatch

04/12/2019


CrossFit Rise Again – CrossFit

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Warm-up (No Measure)

Game Time!

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

30 Double Unders

15 Russian KB Swings (70/35)|(53/35)

30 Double Unders

15 Push-ups

GUNS & GUTS FINISHER

2-4-6-8-10-8-6-4-2

DB Double Bicep Curls* (30/20)

V-Ups

*Both arms at same time

04/11/2019


CrossFit Rise Again – CrossFit

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Warm-up (No Measure)

4 Rounds

200m run

100ft Gun Walk

15 Plate G2OH

15 Shoulder Swings > 12 Knee Raises > 10 Kipping Knee Raises > TTB

Metcon

Metcon (No Measure)

EMOM x 21 MINUTES

MIN 1 – 1, 2, or 3 Rope Climbs*

MIN 2 – 7 TTB + 100m Sprint

MIN 3 – 10 Alt. DB Snatch (Athlete Choice, Heavy)

*Athlete choice on number and style. Can be legless or with legs. Need to choose at start of the workout and hold for entire EMOM.

04/10/2019


CrossFit Rise Again – CrossFit

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Warm-up (No Measure)

EMOM x 6

Min 1: 5 Up downs + Max Air Squats

Min 2: 5-7 Push ups + Max Ring Rows

EXTENDED WARM-UP

ON A 10:00 RUNNING CLOCK…

Build to “”Heavier”” Single Squat Clean and Jerk*

*Immediately before workout, build up quickly to 20-30% heavier than workout weight

Metcon

Metcon (Time)

“”CALIFORNIA LOVE””

FOR TIME

30 Squat Clean & Jerk* (155/105)|(115/75)

*Athletes must perform 5 burpees after every 5 reps of C&J. Workout ends with 5 burpees after the 30th rep.

COOL DOWN 5:00 Foam Rolling

*Focus on quads and hips

04/10/2019


CrossFit Rise Again – Competitors Class

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Warm-up (No Measure)

See Class Warm-Up

Comp WOD

A. CONDITIONING AMRAP x 10 MINUTES MAX Cals Bike

B. NC60

C. STRENGTH 10 MIINUTES To ESTABLISH… 1RM Power Clean

-Rest 5 MINUTES-

AMRAP x 8 MAX Power Cleans*

*At 90% of 1RM Power

04/09/2019


CrossFit Rise Again – CrossFit

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Warm-up (No Measure)

10min AMRAP

10/8 Cal Row

25′ Filly lunge (R arm)

25′ Filly lunge (L arm)

100m run

Metcon

Metcon (Time)

40-30-20-10

KB Front Rack Lunge

(53/35)|(35/26)

15-15-15-15

Pull-up

40-30-20-10

Calorie Row

04/08/2019


CrossFit Rise Again – CrossFit

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Warm-up (No Measure)

3 Rounds of a graduated warm up

1:00 row then 8 reps each of…

Air Squat > Jumping Air Squat > Jumping Split Lunge

DB Strict Press > DB Push Press > DB Push Jerk

Push Up > Dive Bomber Push Up > Clapping Push Up

Sit Up > Bicycle Kicks > V-up

Each round starts off with 1:00 on rower.

After Warm up pair up in teams of 3.

Weightlifting

Bench Press (1×3)

PARTNER WORKOUT Teams of 3…

ON A 20:00 RUNNING CLOCK…

Build to Heavy Set of 3 Bench Press*

*Score is combined highest weight of all three athletes.

-Rest 5:00-

Metcon

Metcon (AMRAP – Reps)

AMRAP x 10 MINUTES Max Cals on Bike*

*Score is total calories. Athletes can rotate in any order.