12/05/2018


CrossFit Rise Again, CrossFit Rise Again Springville – CrossFit

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Warm-up (No Measure)

4 Rounds on the 2:00…

1:00 Shuttle Run (short distance 20m)

4 Up Downs

4 Push Ups

4 Tuck Ups

Rest Remainder of 2:00

Rope Demo

Strength/Skill

SKILL

10:00 Rope Climb Review

Metcon

Metcon (Time)

FOR TIME

400m Run/Row or 25/23 cals Bike

40 WB G2OH

20 Burpees

400m Run/Row or 25/23 cals Bike

10 Rope Climbs

400m Run/Row or 25/23 cals Bike

20 Burpees

40 WB G2OH

400m Run/Row or 25/23 cals Bike

(20 Min Time Cap)

CORE FINISHER

Accumulate 5:00 in any Plank position

12/04/2018


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 ROUNDS (80%/sustain)

800m Run

50 Weighted Double Unders (or 74 reg DU)

600/450m Row

B. NC60

Smooth on the cleans. Practice bouncing out of the bottom of the air squat and WB

C. BIAS WORK:

GYMNASTICS (80%/sustain)

3-5 Sets

3-7 U/B MU

1:00 Recovery Row/Ski

-Rest 1:30-

3-5 Sets

20 HSPU

1:00 Recovery Row/Ski

-Rest 1:30-

12/04/2018


CrossFit Rise Again, CrossFit Rise Again Springville – CrossFit

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Warm-up (No Measure)

3 Rounds

10 Groiners

:30 Wall Sit

1:00 Bike @EZ Effort

:30 Back Rack Elbow Punches

:30 Front Rack Elbow Punches

5 Front Squats

5 High Hang Squat Cleans

5 Above the Knee Squat Cleans

Weightlifting

Hang Clean (1×1)

AGAINST A 15:00 CLOCK

Build to a Hang Squat Clean

Metcon

Metcon (No Measure)

EMOM x 12 MINUTES

Minute 1 – 24 Air Squats

Minute 2 – 16 Wall Balls (20/14)

Minute 3 – 8 Hang Squat Clean (95/65)|(75/55)

COOL DOWN

5:00 Slow Pedal or Foam Roll Smash

12/03/2018


CrossFit Rise Again, CrossFit Rise Again Springville – Competitors Class

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Warm-up (No Measure)

See Class Warm-Up

Comp WOD

A. STRENGTH

10 Sets Every 2:00

3 Power Snatches + 3 Hang Squat Snatch (155/105)

B. NC60

85%. Go hard here but sustain!

C. BIAS WORK

CONDITIONING (85%/tough)

27-21-15-9

Cal Bike

Burpees Over Box

-Rest 5:00-

27-21-15-9

Cal Bike

Kettlebell Swings (70/53)

12/03/2018


CrossFit Rise Again, CrossFit Rise Again Springville – CrossFit

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Warm-up (No Measure)

AMRAP X 8

30 Single Unders

5 Burpees with tall jump

5 Scap Pull-Ups

– Shake out and rest-

3-5 Strict Pull ups

:10 Chin Over The Bar Hold

25′ Low Butt Bear Crawl

HS Walking Progressions

Strength/Skill

SKILL

10:00 Practice

Handstand Walking

Metcon

Metcon (Time)

3 SETS

50 Double Unders

20 DB Push Press (45/35)|(35/25)

50 Double Unders

:30 HS Hold (wall)

-Rest 1:00-

3 SETS

10/8 Calorie Bike

20 Ring Rows

10/8 Calorie Bike

10 Bar Muscle-Up

-Rest 1:00-

Score = Total time

12/01/2018


CrossFit Rise Again, CrossFit Rise Again Springville – CrossFit

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Warm-up (No Measure)

4 Rounds

10 Squats w/WB

10 WB G2OH

10 Up Downs

Metcon

Metcon (Time)

PARTNER WORKOUT

2 ROUNDS FOR TIME

1600m on Bike alt every 400m

100 Wall Balls (20/14)

100 Burpees

11/30/2018


CrossFit Rise Again, CrossFit Rise Again Springville – Competitors Class

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Warm-up (No Measure)

See Class Warm-Up

Comp WOD

A. STRENGTH

3 Sets

8 Front Squats

-Rest as needed between sets-

B. NC60

C. BIAS WORK:

STRENGTH

E2MOM x 14 MINUTES

1 Power Snatch + 1 Hang Power Snatch + 1 OHS

-Rest 5:00-

E2MOM x 14 MINUTES

1 Power Clean + 1 Hang Power Clean + 1 Push Jerk

*Light loading. Technique work

11/30/2018


CrossFit Rise Again, CrossFit Rise Again Springville – CrossFit

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Warm-up (No Measure)

AMRAP x 6

30 Single Unders

10 Alt. DB Renegade Rows

5 Devils Press

Weightlifting

Bench Press (4×10+8)

4 SETS

10 DB Bench Press

8 Ring Rows (Feet Elevated)

1:00 Side Plank each side

-Rest 1:00-

Metcon

Metcon (Time)

5 ROUNDS FOR TIME

10 Right Arm Hang DB Snatch (50/35)|(35/20)

30 Double Unders

10 Left Arm Hang DB Snatch

30 Double Unders

11/29/2018


CrossFit Rise Again, CrossFit Rise Again Springville – CrossFit

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Warm-up (No Measure)

AMRAP x 10:00

200m Row

10 DB Bent Over Row

5 Inchworms with 2 Push ups

10 Straight Leg Sit ups

5/5 SA DB Strict Press

7 DL

5 Dip, Drive, High Pull

5 High Hang Power Clean

5 Above the Knee Power Cleans

5 Power Cleans

Metcon

Metcon (AMRAP – Rounds and Reps)

4 SETS

AMRAP x 4 MINUTES

3 Power Clean (205/145)|(135/95)

6 T2B

9 Push-ups

-Rest 1:00 between sets-

COOL DOWN

5:00 of Flow Stretching