11/28/2018


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

2 Sets (85%/tough)

AMRAP x 10 MINUTES

8 TTB

5/5 Hang DB Power Clean to OH

14/12 Cal Row

-Rest 5:00-

B. NC60

80% – consistent high

C. BIAS WORK:

STRENGTH

Power Clean

5×2; 70-80%; rest :90 between sets

Below the Knee Hang Clean Pull;

3×2; 100%; rest 2-3:00 between sets.

11/28/2018


CrossFit Rise Again, CrossFit Rise Again Springville – CrossFit

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Warm-up (No Measure)

3 Rounds

5/5 Windmills w/light DB

5 Kang squats w/PVC

5 OHS

30′ OH Duck Walk

Weightlifting

Overhead Squat (5-5-5-5)

Metcon

Metcon (Time)

EMOM x 14 MINUTES

7 OHS or Front Squat (75/55) | Empty Bar

7 C2B Pull-ups

JT with a twist


CrossFit Rise Again, CrossFit Rise Again Springville – College Class

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J.T. (Time)

21-15-9

Handstand Push-ups

Ring Dips

Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here

Metcon (AMRAP – Reps)

Rowing intervals with a partner

TBA

11/27/2018


CrossFit Rise Again, CrossFit Rise Again Springville – CrossFit

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Warm-up (No Measure)

P1: Row

P2: 3 SA KB Deadlift

3 SA KBS

3 SA KB Clean

3 SA KB Push Press

Partner 2 will perform the complex on both sides before partner one switches.

5 Snatch DL

5 High pull

5 Muscle Snatch

5 Power Snatch

Metcon

Metcon (AMRAP – Reps)

6 SETS

2:00 On / 2:00 Off

6 Power Snatch (165/105)|(115/75)

Max Effort Air squats in remainder of 2:00

11/26/2018


CrossFit Rise Again, CrossFit Rise Again Springville – CrossFit

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Warm-up (No Measure)

2 Rounds

2:00 Row

25′ Low Lateral Side Lunge

15 Air Squats

10/10 Single Leg DL w/KB

8/8 SA DB Press

Weightlifting

The CrossFit Total (Total Weight)

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
17:00 For Back Squat

10:00 For Strict Press

17:00 For Deadlift

OPTIONAL FINISHER

10 Rounds (with a partner)

:30on/:30off

Any Machine for Max Cals

While 1 partner works, the other rests.

11/24/2018


CrossFit Rise Again, CrossFit Rise Again Springville – CrossFit

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Warm-up (No Measure)

Bandy Pump sesh

2-3 Rounds

12 Bandy Hammer Curls

12 Bandy Shoulder Press

12 Bandy Upright Rows

12 Bandy Tricep Extensions

Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner complete:

AMRAP x 25 MINUTES

10/8 Calorie Row each

10/10 Single Arm DL (Suitcase Hold) Each

10/10 Single Arm Push Press Each

20 Deadbugs each

1:00 Bar Hang

1:00 Push-up Plank

*Moderate pace and quality movement throughout

11/23/2018


CrossFit Rise Again, CrossFit Rise Again Springville – CrossFit

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Warm-up (No Measure)

Burpee Flip Cup

Metcon

Metcon (Time)

10 ROUNDS FOR TIME

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

8 Burpee Box Jump Overs (24″/20″)

2 Rope Climbs

FINISHER

EMOM x 10 MINUTES

Odd – 15 V-ups or Tuck-ups

Even – :45 Plank on Elbows

11/22/2018


CrossFit Rise Again, CrossFit Rise Again Springville – CrossFit

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Warm-up (No Measure)

Metcon

Metcon (Time)

The Running Turkey Sampler Platter

For Time:

Run 400 meters

Then 5 Rounds of:

5 Pull-Ups

10 Push-Ups

15 Kettle bell swings

Run 400 meters

Then, 4 Rounds of:

8 Handstand Push-Ups

15 Air squats

Run 400 meters

Then, 3 Rounds of:

15 Box Jumps

15 Knees-to-Elbows

Run 400 meters

Then, 2 rounds of:

20 Wall-Balls

30 Sit-Ups

Run 400 meters

Then, 1 Round of:

50 Burpees

Then Run 400 meters