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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Glutes (No Measure)

400 run or 500 Row

3 rounds

5 banded side step (each way)

10 banded half squats

10 scap pull ups

5 vups

SPORT

S1: Box Squat (3rm)

16 min EMOM (2″ above 90 deg)

Min 0-4: Warm up

Min 4: 5 reps 80%

Min 6: 5 reps 95%

Min 8: 5 reps 110%

Min 10: 5 reps 115%

Min 12: 3 reps 115%+

Min 14: 3 reps 115%+

% of back squat

S2: CrossFit Games Open 14.3 (AMRAP – Reps)

8-Minute AMRAP:

10 Deadlifts, 135# / 95#

15 Box Jumps, 24″ / 20″

15 Deadlifts, 185# / 135#

15 Box Jumps, 24″ / 20″

20 Deadlifts, 225# / 155#

15 Box Jumps, 24″ / 20″

25 Deadlifts, 275# / 185#

15 Box Jumps, 24″ / 20″

30 Deadlifts, 315# / 205#

15 Box Jumps, 24″ / 20″

35 Deadlifts, 365# / 225#

15 Box Jumps, 24″ / 20″

LIFE

L1: L1-singles (No Measure)

16 min EMOM

Min 1: 30 Single leg clock touches (stand on one leg reach with hand and touch ground at 9,12 and 3 o’clock. 30 touches total)

Min 2: 25 sit ups

Min 3: 60 single leg line jumps (jump over a crack in the mats 60 times)

Min 4: 30 bicep curls

6 Week Challenge: Use band hanging from the rig to help with balance slightly 30,15,45,30 10lbs

L2: Life 2k row plus other stuff (Time)

100 Single Unders

75 Goblet Squats 35/26

50 DB hang cleans 30/20

25 Plate up downs to press OH 45/25

Accumulate 2000m rowing. You can row at any point but must follow the order listed above otherwise

Put small metal plate under bumper for up downs to avoid smashing fingers.

23 min cap

6 Week Challenge:

KB = 18-10lbs

DB = 15-10lbs

Up downs: 15lbs

AUX: AUX – Core + down dog up dog (Time)

2 min planks

15 down dog to up dog

Kids Strength/Skill

K1: Power Clean (Power Cleans 7×2)

Power Cleans 7×2

Handstands x max hold 7 sets

Practice HSPU

Kids WOD

Death By Burpees

K2: Metcon (AMRAP – Reps)

Death by Burpees

add a rep every min.

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