02/04/2019


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

For Time (85%)

21- 18-15-12-9-6-3

Cal Row

Cals Bike

B. NC60

C. BIAS WORK

STRENGTH (85%)

For Time

30 Clean and Jerks (205/145)

-Rest 5:00-

30 Squat Snatches Max Snatches (185/125)

-Rest 5:00-

30 Thrusters (135/95)

02/02/2019


CrossFit Rise Again, CrossFit Rise Again Springville – CrossFit

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Warm-up (No Measure)

Game Time!

Metcon

Metcon (AMRAP – Rounds and Reps)

PARTNER RECOVERY WORKOUT

MODERATE PACE

AMRAP x 15 MINUTES

P1 – Bikes or Rows @ Consistent Effort

P2 – 5 Strict Pull-ups + 10 Honest Push-ups + 15 Air Squats

-2:00 Transition-

AMRAP x 15 MINUTES

P1 – Bike or Rows @ Consistent Effort

P2 – 5 Plate Bent Over Row + 10 Plate Ground to OH + 15 Plate Hops**

*P2 is the pacesetter in both efforts

**Plate hops, both feet on and off the plate at same time. Think fast feet.

02/01/2019


CrossFit Rise Again, CrossFit Rise Again Springville – CrossFit

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Warm-up (No Measure)

AMRAP x 4

20 Jumping Jacks

:20 Dual KB Hollow Flutter Kicks

5 Dual KB DL

5 Dual KB Hang Clean

Tabata Style :20 on/ :10 off(Coach Demo)

1. Clean DL

2. Elbow Punches

3. and 4. Muscle Clean and Press

5. and 6. Power Clean and Push Press

7. and 8. Power Clean and Jerk

Weightlifting

Power Clean (1×3)

On a 12:00 Running Clock…

Build to a moderate-heavy set of 3 Power Clean & Jerk

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
COOL DOWN

5:00 Foam Rolling

Lats and T-Spine

02/01/2019


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

5-6 SETS (EZ/50%)

1 min each…

Bike

Plank

Row

Step-up

Single Unders

Wall-sit

B. NC60

C. BIAS WORK:

CONDITIONING

OPEN WOD 14.4

ARMAP x 14 MINUTES

60 Calorie Row

50 Toes-to-Bars

40 Wall Ball Shots (20/14, 10/9 ft)

30 Cleans (135/95)

20 Muscle-Ups

*Goal…Back to rower

01/31/2019


CrossFit Rise Again, CrossFit Rise Again Springville – CrossFit

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Warm-up (No Measure)

AMRAP x 6:00

15 Jumping Jacks

10 Groiners

10 Arm Circles (front/back)

10 PVC OHS

5 Broad Jumps

EXTENDED WARM-UP

3 SETS

1 Snatch Deadlift

2 Hang Power Snatch + 1 OHS

1 Hang Squat Snatch

*Keep loading light and manageable for all 3 Sets, perfect mechanics

Metcon

Metcon (No Measure)

EMOM x 15 MINUTES

MIN 1 — 7 Hang Squat Snatch (athlete choice on loading)*

MIN 2 — 25 Sit-ups

MIN 3 — 15/12 Cal Row

*Athlete can choose anywhere between light to moderate loading for HSS. All reps should be crisp and unbroken regardless of loading.

01/30/2019


CrossFit Rise Again, CrossFit Rise Again Springville – CrossFit

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Warm-up (No Measure)

AMRAP x 10:00

50ft Shuttle Run

10 Plate G2OH

25ft Inchworms

20 Mountain Climbers

25ft Toy Soldiers

20 Alt. Lunges

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 8 MINUTES

200m Run

7 Up-Downs

14 Alt. Single Arm Front Rack DB Lunges* (50,35)|(35,25)

*Switch arms at 7 reps

-Rest 3:00-

AMRAP x 8 MINUTES

200m Run

7 Up-Downs

14 Alt. Single Arm Front Rack DB Lunges* (50,35)|(35,25)

*Switch arms at 7 reps

FINISHER

3 SETS

1:00 Hollow Hold

1:00 Russian Twist

:30 L. Leg Glute Bridge Hold

:30 R. Leg Glute Bridge Hold

01/30/2019


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

10 SETS (85%+)

:30 on

:30 off

Cal Row

Burpess Over Bar

DB Snatches (50/35)

B. NC60

C. BIAS WORK:

CONDITIONING (85%)

4 ROUNDS

75′ HSW

10 DB Deadlifts (65/45)

8 DB Hang Power Cleans

4 DB Shoulder to Overhead

-Rest as Needed-

AMRAP x 9 MINUTES

10 DB Snatches (65/45)

35 Double Unders

01/29/2019


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

AMRAP x 7 MINUTES

9/6 Cals Bike

100m Run

-Rest 3:00-

AMRAP x 7 MINUTES

12/10 Cals Row

30 Double Unders

B. NC60

C. BIAS WORK:

GYMNASTICS (80%)

For Time

30-20-10

TTB

sHSPU

C2B

-Rest 5:00-

Repeat

01/29/2019


CrossFit Rise Again, CrossFit Rise Again Springville – CrossFit

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Warm-up (No Measure)

8min AMRAP

200m Row

10 V-Ups

8/8 Single Leg RDL

6/6 Single Arm KB Bent Over Row

Strength/Skill

SKILL

15:00 Muscle-Up Progression and Scaling*

*Work on skills or skill transfer drills for the MU

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 5 MINUTES

Max Muscle-Ups or Max Burpee Pull-up

Immediately into…

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

12 Deadlifts (185,135)|(135,95)

12 Hand Release Push-ups

*Total workout time is 15:00. Log (2) scores, one for total reps of MU or BPU and one for total rounds of the DL and Push-up.