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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Lower Body/Hip (No Measure)

800m Run

Then..

3 Rounds

:30 Static Lunge Hold (Each Leg)

5 Burpee Broad Jumps

10 Scap Pull Up w/ Hip Twist (Left and Right)

SPORT

S1: Back Rack Lunge (5×10)

Every 2 minutes for 15 minutes (5 sets):

Reverse Back Rack Lunge

Minute 0-4: Warm-Up

Minute 4: 10 Reps

Minute 6: 10 Reps

Minute 8: 10 Reps

Minute 10: 10 Reps

Minute 12: 10 Reps

Rx+: 135-155/95-105

Rx: 95-115/65-80

Sp: Sub 95lbs/Sub 65lbs

*These weights are set because we have a large volume of lunges (50 total). Focus on good external rotation of the knee and when standing drive out of the Glutes and Hamstrings.

*These are counted as total reps. (10 Reps total, 5 each leg)

S2: Metcon (Time)

2015 CrossFit Games Regional Event #1

“Randy”

75 Power Snatches For Time

Rx+: 75/55

Rx: 55/45

Sp: Empty Bar

LIFE

L1: Metcon (No Measure)

:40 Work/:20 Rest

Fluter Kicks

Air Squats

Russian Twists

Up Downs

Shuttle Sprints

*You will stay at 1 Station for 3 Minutes and then switch to the next. You will move on Minutes 3, 6, 9, & 12.

L2: Metcon (AMRAP – Rounds and Reps)

Teams of 2

20 min AMRAP

10 Single Arm Dumbbell Thrusters 20/15

20 Hanging Knee Tucks

30 Lateral Skier Hop (use 16” box)

40 Jumping Pull-Ups

Partners alternate movements

Lateral Skier Hops: https://www.youtube.com/watch?v=HPznrnFPbUY

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