In Blog

Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

View Public Whiteboard

General Warm Up (No Measure)

750m row @ moderate pace, then:

3 rounds

7 DB thrusters

5 spiderman lunge per leg

10 russian twist

S1: Split Jerk (1+1+1)

Every 2 minutes for 15 minutes (7 sets):

Push Press + Push Jerk + Split Jerk

Focus: Consistent dip and drive. Stay stacked, and drive through your heels.

Minute 0-2: Warm-Up

Minute 2: 1+1+1 @ 50%

Minute 4: 1+1+1 @ 65%

Minute 6: 1+1+1 @ 80%

Minute 8: 1+1+1 @ 90%

Minute 10: 1+1+1 @ 90%+

Minute 12: 1+1+1 @ 90%+

Minute 14: 1+1+1 @ 90%+

*% based off 1RM Push Press

20 sec front leaning rest on rings between each set (6 total).

S2: 10 min AMRAP (AMRAP – Rounds and Reps)

AMRAP 10 min

200m Run or row 250

4 HSPU

8 T2B

Rx+: Strict HSPU

Rx: Kipping HSPU

Sp: DB Strict Press/V-Ups

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

16 min EMOM

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

2 min: 25 DB hang cleans 30/20

3 min: 40 weighted jumping jax 5/2.5

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

L2: Life-5 rounds (Time)

5 rounds

10 box step ups + knee lift at top 24/20

30 hip taps

15 PVC OHS

20/12 cal backwards bike on assault bike

20 min cap

AUX – Core + down dog up dog (Time)

2 min planks

15 down dog to up dog

Kids Warm Up Game

K1: Warm-up (No Measure)

Crossfit Ping Pong (Refer to games)

Kids Strength/Skill

K2: DB Thrusters (Use Progression) (5 X 5)

Type the details of the weightlifting

Kids WOD

K3: Metcon (Time)

Crossfit Baseball: Home 5 burpees, 1st base 5 DB Thrusters, 2nd base 5 Push ups, Third base Jumping lunges