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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

SPORT

S1: Pull-ups (max reps)

12 min EMOM

Focus: sitting back using lats

0-4 min: Skill

4 min: 5-10 pull ups

6 min: 5-10 pull ups

8 min: 5-10 pull ups

10 min: max reps (use spotter if you think your grip might go)

RX+ chest to bar. Write in notes.

SP: work on kip and/or use a spot

S2: Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
RX+ go faster than the RX people

RX as written

SP 30 reps of everything

Women use 18lbs KB, 20″ box, 35lbs BB 14lbs WB

LIFE

L1: L1 – 12 min EMOM (No Measure)

12 min EMOM

1 Min: :25/:25 Side Plank each side

2 Min: 30 single leg no squat wb

3 Min: 14 Russian sit ups KB OH

4 Min: 30 stick jumps over ll

CHALLENGE: :30,20,8,16

L2: Life – 8 rounds burp, g2OH, core (Time)

8 Rounds

6 Burpees

10 Ground 2 Overhead w/Plate 45/25

10 Russian twists W/plate
CHALLENGE: 6 reps of everything

AUX: Aux – good morning + stretch (No Measure)

3×20 banded good mornings

3 min foam roll on back and legs

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