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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Coaches Choice (No Measure)

S1: Box Squat (3×30 reps)

16 min EMOM

Min 0-2: set ups

Min 2: 15 box squats

Min 4: 10 box squats

Min 6: 30 box squats 50% of back squat

Min 10: 30 box squats 65% of back squat

Min 14: 30 box squats 80% of back squat

90 deg depth

S2: Sport – SQT + some (Time)

1 rounds

10 snatches 95/65

200m run

——Rest 2 min—–

2 rounds

10 power cleans 115/75

200m run

—–Rest 2 min —-

3 rounds

5 power cleans 135/95lbs

200m run

RX+ 95/65, 135/95, 185/115

RX: as written

SP: 75/45, 85/55, 95/65

6 week challenge: empty bar the whole time.

L1: L1-16 min,lunge twist,hang clean,jumping jax,updownsquat (No Measure)

16 min EMOM

1 min: 30 lunge position twist with medball 14/10lbs

2 min: 25 DB hang cleans 30/20lbs

3 min: 60 weighted jumping jax 5/2.5lbs

4 min: 20 up down squat (Jump to bottom of squat position)

RX: as written

SP: 20/10lbs

6 week: SP weight

Life – long bicep,SDHP,ski,grass,jumprope (AMRAP – Rounds and Reps)

5 rounds

20 bicep curls 20/10lbs

20 KB sumo dl high pull 35/26

10 cal Ski rower (if no equipment use assault bike and go arm only.

20 grasshoppers

100 Split step jump rope

——25 min cap—— Scoring error rounds = minutes reps = seconds—————–

6 WEEK CHALLENGE: 4 rounds, 26/18lbs, regular jump rope or calf raises off 25lbs plate with 5lbs DB in hand and simulating wrist movement of jumping rope.

AUX: AUX – leg lifts (No Measure)

sit on the ground and place hands by knees, lift legs off ground

4×15 seconds

Kids Warm Up Game

K1: Coaches Choice (No Measure)

K2: The CrossFit Total (Total Weight)

For younger kids we will do a 3 rep max