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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Warm up – explosive general (No Measure)

400m run or row

2 min deadbug alt positions (lead by coach)

2 rounds

10 jumping squats

10 flor sweeps

:20 bar hang

S1: Z-Press (5RM)

Seated Barbell Strict Press
16 min EMOM (legs straight out in front

Purpose: core stability

Min 0-4 technique/warm up

Min 4: 5 reps

Min 6: 5 reps

Min 8: 5 reps

Min 10: 5 reps

Min 12: 5 reps

Min 14: 5 reps

between sets do 10 v ups

S2: Sport – Double DT (Time)

This is from the CrossFit Games this year. Good luck!

10 rounds

12 deadlifts

9 Hang cleans

6 Shoulder to Overhead

RX+: 155/105

RX: 115/75

SP: 85/45

20 min cap

L1: L1 – tabata (No Measure)


:20 on / :10 rest [8 rounds of each movement]

Med ball sit ups

DB Strict Press


single leg line jumps

then 30 fire hydrants each side

L2: Life – ass,jelly,updown (Time)

For Time


Cal, rower

Jellies (lunge, lunge, squat, jumping squat)

Plate up down 45/25

Med ball sit up

200m run after each round

RX: As written

SP: 25/15

6WK: half reps on jellies

24 min cap

AUX: aux – bicep (No Measure)

3×20 bicep curls

3×30 DB shoulder press bro press

Kids Warm Up Game

K1: Warm-up (No Measure)

3 Rounds

2 Cartwheels

10 line hops

5 yd, 10 yd, 5 yd Shuttle Run

Kids Strength/Skill

K2: Pull-ups (In between sets, :20 sec plank hold)

Kids WOD

K3: Metcon (Time)

(10-9-)8-7-6-5-4-3-2-1 Reps


Wall Balls

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