Saturday


CrossFit Rise Again – Competitors Class

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A. CONDITIONING

Metcon (Time)

FOR TIME*

50-40-30-20-10

Cal Bike

Sit-up

*Perform 5 DB Manmakers After Each Movement @ (40/30) for 10 total per round. 50 Cals then 5 MM, 50 Situps then 5 MM, 40 Cals then 5MM and so on…

B. NC60

Warm-up

Warm-up (No Measure)

“You go, I go” partner, chipper style warm-up.

IN TEAMS OF 2…

100 Jumping Jacks

50 Air Squats

50 Sit Ups

50 Alternating Lunges

50 Up Downs

1,000m row (switching every 250m)

10 Minute Cap

Workout

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

C. STRENGTH / GYMNASTICS

Overhead Squat (1×3)

ON A 12:00 RUNNING CLOCK…

Work to Heavy 3-Rep OHS*

*Bar can come from rack.

Metcon (No Measure)

EMOM x 10 MINUTES

MIN 1 – 10 OHS (135/95)

MIN 2 – 50 Double Unders

*This is meant to be manageable in each minute at a moderate load and moderate pace.

Saturday


CrossFit Rise Again – NC45

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Warm-up

Warm-up (No Measure)

CHIPPER WARM-UP (5 MINUTE CAP)

200m Run

15 Broad Jumps

20 Lunges

15 Up-Downs

20 Russian KBS

Strength

Hang Power Clean (1×5)

12 MINUTES TO BUILD TO…

5 Rep Hang Power Clean

Workout

Metcon (Time)

4 ROUNDS

10 Hang Power Cleans (115/75)

10 Alt. FR Lunges

10 Bar Facing Burpee

-12:00 Hard Cap-

Saturday


CrossFit Rise Again – NCCBURN

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Workout

Metcon (No Measure)

3 Rounds

2:00 Stations

No Rest b/t Stations

1:00 Rest b/t Rounds

STATION 1

1:00 Box Jumps

1:00 DB Step-Ups

STATION 2

1:00 Push-ups

1:00 Hollow Flutters

STATION 3

1:00 Ring Rows

1:00 Wall Sit

STATION 4

1:00 Row

1:00 Double Unders

Saturday


CrossFit Rise Again – NC30

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Warm-up

Warm-up (No Measure)

200m Run

Into…

2 ROUNDS

10 Scap Push-ups*

10 Air Squats

5/5 Single Arm DB Strict Press

Workout

Metcon (AMRAP – Rounds and Reps)

“TRIPLE AMRAP”

AMRAP x 4 MINUTES

10 Wall Balls

10 Push-Ups

50m Sprint

-Rest 1:00-

Repeat!

-Rest 1:00-

Repeat!

Saturday


CrossFit Rise Again – CrossFit

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Warm-up

Warm-up (No Measure)

“You go, I go” partner, chipper style warm-up.

IN TEAMS OF 2…

100 Jumping Jacks

50 Air Squats

50 Sit Ups

50 Alternating Lunges

50 Up Downs

1,000m row (switching every 250m)

10 Minute Cap

Workout

Metcon (AMRAP – Rounds and Reps)

With a partner:

On a 30 minute clock…

PART 1

0:00-20:00

AMRAP

(P1) STATION 1:

200m Farmers Carry (53/35 pair)

(P2) STATION 2: AMRAP of

10 burpee box jumps

10 wall balls

10 cal machine

*P1 will pick up where P2 left off

PART 2

on the 20:00

10 min to build AHAP

3-rep touch n go snatch (any style)

**1 barbell/partnershipIn teams of 2

Friday


CrossFit Rise Again – NCCBURN

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Workout

Metcon (No Measure)

1 Round

3:00 Stations

1:00 Rest b/t Stations

STATION 1

20 Cal Bike then…

Max Up-Downs

STATION 2

40 Plate Hops then…

Max KB Swing

STATION 3

20 Cal Bike then…

Max Up-Downs

STATION 4

40 Plate Hops then…

Max KB Swing

Friday


CrossFit Rise Again – CrossFit

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Warm-up

Warm-up (No Measure)

2 Minutes on a Bike or Rower

then…

AMRAP x 4 MIN

10 KB Deadlifts

10 KB Russian Swings

10 KB American Swings

:30 KB Goblet Squat Hold

Strength

Metcon (Weight)

ON A 15:00 RUNNING CLOCK…

Build to a Heavy Set of Barbell Complex

3 Hang Power Clean

2 Front Squat

1 Hang Squat Clean

Workout

Metcon (Weight)

6 SETS (1:30 ON / :30 OFF)

3 Hang Power Clean (155/105)|(115/75)

2 Front Squat

1 Hang Squat Clean

12 Toe to Bar

Max Barbell Hold

*In this workout you have 1:30 to get the work done then take a mandatory :30 rest before the next 1:30 work period.
Score this workout for load.

Friday


CrossFit Rise Again – NC30

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Warm-up

Warm-up (No Measure)

3 ROUNDS

:30 Row (Arms → Arms + Hips → Full Strokes)

7 DB Deadlift → 5 DB Burpees → 5 DBL DB Snatch

Workout

Metcon (No Measure)

EMOM x 14 MINUTES

MIN 1 – 15/12 Cal. Row

MIN 2 – 5 DB Devil’s Press

Optional Finisher

Warm-up (No Measure)

2-3 SETS

5-10 Rower Pike Ups

10-15 Glute Bridge Ups + :45 Glute Bridge Hold

Friday


CrossFit Rise Again – Competitors Class

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A. CONDITIONING

CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

B. NC60

Warm-up

Warm-up (No Measure)

2 Minutes on a Bike or Rower

then…

AMRAP x 4 MIN

10 KB Deadlifts

10 KB Russian Swings

10 KB American Swings

:30 KB Goblet Squat Hold

Strength

Metcon (Weight)

ON A 15:00 RUNNING CLOCK…

Build to a Heavy Set of Barbell Complex

3 Hang Power Clean

2 Front Squat

1 Hang Squat Clean

Workout

Metcon (Weight)

6 SETS (1:30 ON / :30 OFF)

3 Hang Power Clean (155/105)|(115/75)

2 Front Squat

1 Hang Squat Clean

12 Toe to Bar

Max Barbell Hold

*In this workout you have 1:30 to get the work done then take a mandatory :30 rest before the next 1:30 work period.
Score this workout for load.

*Use 185/135 for workout if able to get the 3-2-1 done in less than :30 with that weight.

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

FOR RECOVERY

15:00 Stretch & Mobilize as Needed

Friday


CrossFit Rise Again – NC45

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Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

8/6 Cal Row

10 MB Deadlifts

10 MB Thrusters

20 Mountain Climbers

Strength

Back Squat (2×4)

ON A 15:00 RUNNING CLOCK…

Back Squat

1×8

1×6

2×4

-1:30 Rest b/t Sets-

Workout

Metcon (AMRAP – Reps)

ON A 8:00 RUNNING CLOCK…

100 Wall Balls (20/14)

Max Cal Row in remaining time