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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Clean & Jerk (No Measure)

3 Min Row w/Openers (15 Sec Sprint at top of each minute)

2 Rounds

10 Wall Squats

10 Z-Press w/Dumbell 20/10

3 Consecutive Broad Jumps

LIFE

L1: Metcon (No Measure)

14 min EMOM

0-5 min Max cal Row (must hold above 40 strokes per minute)

5-10 min Max plank Every time you break you have to do 3 DB man makers

10-14 min Max burpee box jump overs

L2: Life hip outs (Time)

4 rounds

30 jumping lunges

30 plate turns (hold plate out straight turn right turn left = 1 rep) 25/15

20 hip outs

https://www.youtube.com/watch?v=mPdyInIsp80 Watch at 38 seconds

SPORT

S1: Split Jerk

14 min EMOM Split Jerk

Focus:Knees out for dip + no butt back

0-4 warm up

4 min: 5 split Jerks 60%

6 min: 5 Split Jerks 70%

8 min: 5 Split jerks 80%

10 min: 1 Split Jerk 90%

12 min: 5RM Split Jerk

Between sets do 8 weighted step ups

S2: CrossFit Games Open 11.6 (AMRAP – Rounds and Reps)

Complete AMRAP in 7 minutes of:
3 Thrusters
3 Chest-To-Bar Pull-ups
6 Thrusters
6 Chest-To-Bar Pull-ups
9 Thrusters
9 Chest-To-Bar Pull-ups
12 Thrusters
12 Chest-To-Bar Pull-ups
15 Thrusters
15 Chest-To-Bar Pull-ups
18 Thrusters
18 Chest-To-Bar Pull-ups
21 Thrusters
21 Chest-To-Bar Pull-ups
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
RX+ as written 95/65

RX 95/65 chin over

SP modified pull ups or lower barbell

Aux WOD

Aux: aux wod GHD shoulder (No Measure)

3×20 GHD sit ups

2 min banded shoulder stretch each arm