05/14/2019


CrossFit Rise Again – Competitors Class

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Warm-up (No Measure)

See Class Warm-Up

Comp WOD

A. CONDITIONING

3 Sets (70%) 10:00 Run

-Rest 3:00-

B. NC60

C. STRENGTH

1. Warm-up 3:00 Ski or Row

2 – 3 Rounds

2/2 TGU

5/5 Single Arm Ring Rows 3 As High as Possible Box Jumps

2. E2MOM x 14 MINUTES 1 Push Jerk + 2 Split Jerk

3. EMOM x 15 MINUTES

0 -5

10 sHSPU

6 – 10

5 Burpee MU

11 – 15

10 C2B + 10 GHDs

05/13/2019


CrossFit Rise Again – CrossFit

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Warm-up (No Measure)

3 Rounds

10 Med Ball Deadlifts

5 Burpee Broad Jumps

10 Med Ball Front Squats

5 Inchworms

10 Med Ball Hang Squat Cleans

:30 Plank Hold

From here transition into teaching progression for the Hang Squat Clean.

Metcon

Metcon (Time)

5 ROUNDS FOR TIME

500m Row

12 Hang Squat Cleans (135/95)|(95/65)
BEACH BODY ABS FINISHER

3 SETS

15 Rower Pike-Ups

30 Russian Twists

-Rest as Needed b/t Sets-

05/13/2019


CrossFit Rise Again – Competitors Class

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Warm-up (No Measure)

See Class Warm-Up

Comp WOD

A. CONDITIONING

1. Warm-up EMOM x 10:00

:30 @ EZ

:20 @ MOD

:10 @ HARD

2. 10 SETS

2:00 @ 10 MIN Bike test PR Pace*

1:30 EZ Pedal (40-50 RPMs)

3. Cool-down

5 – 10 MINUTES Walk in Sun

B. NC60

C. STRENGTH

1. Warm-up 3:00 Bike

2-3 Rounds

10 Front Foot Elevated Goblet Squats*

5 Pause Jumping Air Squats**

2. Back Squat 10 x 1 @ 10×1

-Rest 2:00 – 3:00 b/t sets-

3. Single Leg EMOM x 6 MINUTES 3/3 Pistols @ 31×1

*The front of your feet will be elevated by a plate **Pause :02 at the bottom of the squat

05/11/2019


CrossFit Rise Again – CrossFit

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Warm-up (No Measure)

Partner Warm Up

400m WB Run

40 WB to Partner (20 each)

40 Plank WB Rolls (20 each)

20 Burpee High Fives (20 each)

DU Practice

30 Fast Singles

20 High Jumps

10 Single Tap Penguin Hops

10 Double Tap Penguin Hops

:20 Double Under Attempts

Metcon

Metcon (AMRAP – Rounds and Reps)

PARTNER WORKOUT

TEAMS OF 2…

AMRAP x 18 MINUTES

P1 — COMPLETE 1 ROUND

30 Double Unders

10 Deadlifts (155/105)|(135/95)

5 Hang Power Cleans (155/105)|(135/95)

P2 — PERFORM

Double KB Front Rack Hold

(Athlete Choice)

*P1 Completes a full round

while P2 performs static

hold. Once P1 finishes the

round, switch. Score is the

total number Rounds.
THE “CT FLETCHER” PUMP SESH

3 SETS

50 Banded Tricep Pull-Down

50 Empty Barbell Curls

05/11/2019


CrossFit Rise Again – Competitors Class

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Warm-up (No Measure)

See Class Warm-Up

Comp WOD

A. CONDITIONING

With A Partner…

1 Mile Run

30 Power Cleans (225/155)

60 BMU

30 Power Cleans (225/155)

1 Mile Run

*Run the mile together.

Break up the rest of the

movements however you’d

like!

B. NC60

C. GYMNASTICS

1. Warm-up

EMOM x 10 MINUTES

Min 1 – Free standing HSPU

Practice

Min 2 – :30 Triple Under

Practice

2. EMOM x 30 MINUTES

0-10

3 Def Strict HSPU with

14/10# Vest

11-20

1 Rope Climb + 3 MU

21-30

10 TTB + 10 Push-ups

05/10/2019


CrossFit Rise Again – Competitors Class

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Warm-up (No Measure)

See Class Warm-Up

Comp WOD

A. CONDITIONING

3 SETS (85%)

50/35 Cal Row

50/35 Cal Bike

50/35 Cal Ski

-Rest 5:00 b/t sets- .

B. NC60

C. STRENGTH

1. Warm-up

100′ Sprint

3/3 Single Leg Box Jumps

5 Reverse MedBall Throws

2. Every 1:00 x 10 SETS

1 Hang Power Snatches + 1

Power Snatch*

3. EVERY :15 x 32 SETS

1 Squat Snatch @ 75% of

1RM Power Snatch

*Start light and build each

set

05/10/2019


CrossFit Rise Again – CrossFit

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Warm-up (No Measure)

AMRAP x 6

10 Jumping Jacks

5/5 SA KB Front Squats

5/5 SA KB Press/Push Press

10 KB Swings

Movement Demo

Weightlifting

Front Squat (1×3)

ON A 15:00 RUNNING CLOCK…

Build to 3RM Front Squat

-Rest as Needed-

Push Press (1×3)

ON A 10:00 RUNNING CLOCK…

Build to 3RM Push Press

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 5 MINUTES

50 Air Squats

25 Hand Release Push-ups*

50 Plate Ground to Overhead (45/25)|(25/15)

*Feet Elevated on Plate

05/09/2019


CrossFit Rise Again – CrossFit

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Warm-up (No Measure)

AMRAP x 10 (light to mod KB)

5/5 Single Leg KB DL

5/5 Single Arm Ring Row

5 Strict Knee to Elbow

1 Burpee Broad Jump

Metcon

Metcon (Time)

5 ROUNDS FOR TIME

300m Run

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

3 Rope Climbs

*20:00 Cap
BUNS & GUNS FINISHER

NOT FOR TIME

100 DB Glute Bridge-Ups

*Every 20 Reps, Perform 10

Chin-ups

05/08/2019


CrossFit Rise Again – CrossFit

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Warm-up (No Measure)

AMRAP x 8

8 DB Front Squats

8 DB Sumo DL

8 Step Ups

250m Row

Movement Demo

Metcon

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
BEACH BODY ABS FINISHER

3 SETS NOT FOR TIME

:30 Left Plank (Elbow)

15 Ab Mat Sit-ups

:30 Right Plank (Elbow)

15 AbMat Sit-ups

-Rest 1:00 b/t Sets