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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Shoulder and Scap Stability (No Measure)

1 Min Assault Bike + 1 Minute Row + 200m Run

2 Rounds

10 Banded Pull Aparts

20 shoulder Pass Throughs w/ band

10 KB Swings

SPORT

S1: Shoulder Press (1rm)

13 min EMOM

Min 0-2 warm up

Min 2: 15 reps 40%

Min 3: 12 reps 50%

Min 4: 10 reps 60%

Min 6: 2 reps 80%

Min 8: 1 rep 90%

Min 10: 1 rep 100%

Min 12: 1RM

S2A: CrossFit Games Open 15.2 Scaled (AMRAP – Reps)

Includes Masters up to 54 years old

0:00 – 3:00

2 Rounds of:

6 Overhead Squats, 65# / 45#

6 Chin-over-Bar Pull-ups

3:00 – 6:00

2 Rounds of:

8 Overhead Squats, 65# / 45#

8 Chin-Over-Bar Pull-ups

6:00 – 9:00

2 Rounds of:

10 Overhead Squats, 65# / 45#

10 Chin-Over-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

S2B: CrossFit Games Open 15.2 (AMRAP – Reps)

Workout 15.2

For as long as possible:

From 0:00-3:00

2 rounds of:

10 overhead squats (95 / 65 lb.)

10 chest-to-bar pull-ups

From 3:00-6:00

2 rounds of:

12 overhead squats (95 / 65 lb.)

12 chest-to-bar pull-ups

From 6:00-9:00

2 rounds of:

14 overhead squats (95 / 65 lb.)

14 chest-to-bar pull-ups

LIFE

L1: L1 – 13 EMOM backext,splitsq,plank (AMRAP – Reps)

13 min EMOM (4 rounds)

1 min: 15 back extensions on GHD

2 min: 20 Split squats

3 min: 50 side plank 25 each side

—–Then rest 1 min—–

1 min max burpees (it’s only 1 min)

Score = burpees

L2: Life – 15-1 g20,situp (Time)

15-1

Plate G2OH 45/25

Sit ups

AUX: AUX – Couch stretch (No Measure)

2 min Each side

Warm-up

Kids Warm Up

Reminder to have kids parents sign up for Kids Night Out, last day is Feb. 13th.

Warm-up (No Measure)

500 M Row

PVC warmup

Weightlifting

Kids Strength and Skill

Kipping Pullups 6 sets

DB Snatch/Ground to overhead

6 sets of 3

DB Snatch/Ground to overhead

6 x3
Kipping Pullups 6 sets

DB Snatch/Ground to overhead

Metcon

Kids WOD

Skill work with remainder of time left

8 min AMRAP

3 light DB snatch (record weight)

5 DB Thrusters

7 Air Squats

Metcon (AMRAP – Rounds)

8 min AMRAP

3 light DB snatch (record weight)

5 DB Thrusters

7 Air Squats