Friday


CrossFit Rise Again – NC30

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Warm-up

Warm-up (No Measure)

2 ROUNDS

200m Jog

8 Alt. Step-ups

8/8 Ankle Circles

8 Hip Circles

4/4 Side Plank Rotations

– 6:00 Time Cap –

Workout

Metcon (No Measure)

EMOM x 16 MINUTES

MIN 1 – 15 DB Deadlifts

MIN 2 – 200m Run

MIN 3 – 15 Box Jumps

MIN 4 – :45 Side Plank*

*Rounds 1 & 3 – Right Side Plank

Rounds 2 & 4 – Left Side Plank

Friday


CrossFit Rise Again – NC45

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Warm-up

Warm-up (No Measure)

EMOM x 6 MIN

Odd: :45 Jumping Jacks → :45 Bicycle Sit-ups → :45 Mountain Climbers

Even: :45 Inchworms → :45 BB RDL → :45 BB Good Morning

Strength

Deadlift (5-5-5-5-5)

5-5-5-5-5

Tempo Deadlift (31X1)

Workout

Metcon (3 Rounds for time)

3 SETS

15 Deadlifts (155/105)

30 Sit-ups

30 Walking Lunges

-1:30 Rest b/t Sets-

Friday


CrossFit Rise Again – NCCBURN

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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 Sumo DL

STATION 2

Max DB Hang Power Clean

STATION 3

Max DB Stirct Press

STATION 4

Max Distance Row

Friday


CrossFit Rise Again – Competitors Class

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A. CONDITIONING

Warm-up (No Measure)

No Additional Conditioning. This week is intentionally low volume. Do not double up on workouts. Hit Full GPP with hard effort and have fun.

B. NC60

Warm-up

Warm-up (No Measure)

4 ROUNDS

100m Run

8 Plate Ground to Overhead (:02 pause OH)

:20 Plank Hold

8 Glute Bridge-Ups (:02 pause at top)

:20 Hollow Rock

3 Strict Pull-ups

Pre-Workout (after teaching portion)

1 “MOCK” ROUND…

100m Run

8 KB Swings

4 Pull-ups

100m Run

Workout

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Finisher

Metcon (No Measure)

5 SETS

10 Strict Toes 2 Bar or Strict Knee Raise

-Rest as Needed b/t Sets-

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

FOR RECOVERY

15:00 Stretch & Mobilize as Needed

Friday


CrossFit Rise Again – CrossFit

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Warm-up

Warm-up (No Measure)

4 ROUNDS

100m Run

8 Plate Ground to Overhead (:02 pause OH)

:20 Plank Hold

8 Glute Bridge-Ups (:02 pause at top)

:20 Hollow Rock

3 Strict Pull-ups

Pre-Workout (after teaching portion)

1 “MOCK” ROUND…

100m Run

8 KB Swings

4 Pull-ups

100m Run

Workout

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Finisher

Metcon (No Measure)

5 SETS

10 Strict Toes 2 Bar or Strict Knee Raise

-Rest as Needed b/t Sets-

Thursday


CrossFit Rise Again – NC30

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Warm-up

Warm-up (No Measure)

2:00 Row (Moderate Pace)

Into…

AMRAP x 4 MINUTES

7 Scap Push-ups

7 Ring Rows

7 Plate Good Mornings

:20 Plank Hold

Workout

Metcon (Time)

FOR TIME

500m Row

40 Push-Ups

400m Row

30 Push-Ups

300m Row

20 Push-Ups

200m Row

10 Push-Ups

-15:00 Hard Cap-

Thursday


CrossFit Rise Again – NCCBURN

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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

AMRAP

5 Push-ups

5 Burpees

STATION 2

AMRAP

5 DB DBL Swing

5 DB Front Squat

STATION 3

AMRAP

10 Alt. Reverse Lunges

:30 Plank

Thursday


CrossFit Rise Again – NC45

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Warm-up

Warm-up (No Measure)

3 ROUNDS…

200m Run

10 Slam Balls

10 Banded Upright Rows (feet inside band)

Strength

Metcon (No Measure)

3 SETS

10 Slow Ring Rows

20 Kneeling Double Lat Band Pull-Downs

MAX Barbell Upright Rows

-Rest 1:30 b/t Sets-

Workout

Metcon (Time)

FOR TIME

50 Slam Balls (20/10)

400m Run

50 Sit-ups

400m Run

50 Slam Balls

400m Run

-15:00 Hard Cap-

Thursday


CrossFit Rise Again – CrossFit

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Warm-up

Warm-up (No Measure)

With 1 KB & 1 DB we will perform the static holds. Don’t change side until the next round.

EXAMPLE:

Round 1 perform with KB in the Right Hand & DB in Left Hand

Round 2 perform with DB in the Right Hand & KB in Left Hand

AMRAP X 10 MINUTES

:30 Bar Hang

:30 Cross Body Hold

:30 Farmer Carry

:30 Front Rack Squat Hold

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 21 MINUTES

40 Walking Lunges

20 Deficit Push-Ups*

40 Sit-ups

20 Box Jumps (30/24)

*2″, 4″ or 6″ Deficit