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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Warm-up

OH Stability (No Measure)

400m Run or 500m Row

2 Rounds

25 Face Pulls

5 OH Squat w/Empty Barbell

5 Inchworm

SPORT

S1: Push Press (50% push press)

10 min EMOM

Min 0-4: warm up

Min 4: 8 DB Push press 70% effort

Min 5: 3 Barbell push press 50-60%

Min 6: 8 DB push press 70% effort

Min 7: 3 barbell push press 50-60%

Min 8: 8 DB push press 70% effort

Min 9: 3 barbell push press 50-60%

% Based on Max jerk

S2: CrossFit Games Open 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#
RX+ as written

RX 10 attempts

SP modified weight

L1: Metcon (No Measure)

12 min EMOM

1 min: 20 grasshoppers

2 min: 14 DB up downs w/ shoulder press

3 min: 100 single unders

L2: Metcon (AMRAP – Rounds and Reps)

14 min AMRAP

15 GHD’s

15 box jumps 24/20

15 Russian Kb swings 44/26

15 Hang upright row empty bar

Aux WOD

Aux: Metcon (No Measure)

6 min EMOM

Even: 20 alt delt raises (side + front)

Odd: 20 bicep curls

2 min pigeon stretch each leg

2 min LAX ball on barefoot.

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