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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

General Warm Up D (No Measure)

400 meter run, then:

3 rounds

5 push ups

7 muscle cleans with empty barbell

5 nice and easy burpees

SPORT

S1: Power Clean (5-5-3-3-1-1-1)

Every 2 minutes for 14 minutes

Power Clean

Increase load each round. Suggested loading as follows:

Min 0: 5 reps @ 50%

Min 2: 5 reps @ 65%

Min 4: 3 reps @ 75%

Min 6: 3 reps @ 80%

Min 8: 1 rep @ 85%

Min 10: 1 rep @ 90%

Min 12: 1 rep @ 95%

S1: CrossFit Games Open 15.4 (AMRAP – Reps)

8 minutes of:

3 handstand push-ups

3 cleans

6 handstand push-ups

3 cleans

9 handstand push-ups

3 cleans

12 handstand push-ups

6 cleans

15 handstand push-ups

6 cleans

18 handstand push-ups

6 cleans

21 handstand push-ups

9 cleans

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

185lb/125lb

LIFE

L1: Metcon (AMRAP – Reps)

4 rounds for max reps:

60 seconds of rowing for max calories

60 seconds rest

60 seconds of box step ups, 24/20

60 seconds rest

60 seconds of kettlebell swings, 20/12

60 seconds rest

60 seconds of dumbbell push press, 30/20

60 seconds of rest

Work in teams of two – one parter works for the full 60 seconds while the other partner rests. Score = total reps completed as an individual.

Equipment Needed:

– Rower

– Box

– Kettlebell

– 2 Dumbbells

L2: Metcon (No Measure)

Core Accessory Work:

3-5 rounds not for time:

12 bicycle crunches

12 hanging leg raises

12 hip extensions on GHD