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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

S1: S1 – Back squat 10 rep (Weight)

16 min EMOM

Min 0-4 warm up/technique/strategy

Min 4: 10 reps 40%

Min 6: 4 reps 70%

Min 8: 4 reps 80%

Min 10 -12 : 10 rep max

Min 12-16:REST

10 RM would fall in 75-85% range of 1RM

CHANGE – Last time was 32RM, and 20 RM

S2: Sport-2 short metcons (Time)

30 power snatches 95/65

—rest 2 minutes—

6-4-2

Rope climb

Man makers 40/20lbs

RX+: 115/75, 50/30lbs

RX: as written

SP: 75/45, 30/15lbs rope stand ups from sitting on box

6 WK: empty bar, 20/10, “1 ring” ring row triple reps (for rope climbs)

13 Min time cap STRICT

L1: L1-16 min EMOM ski erg (No Measure)

16 min EMOM

1 Min: 200m ski erg

2 Min: 80 jumps total clock jumps on 25lbs plate. (3,6,9,12 o’ clock)

3 Min: 5 man makers 20/10lbs

4 Min: 50 side crunches

RX: as written

SP: 15/5lbs

Stagger starts since there are only 2 ski ergs or banded tricep extensions

L2: Life – 18minAMRAP general CF (AMRAP – Rounds and Reps)

18 min AMRAP

500m Row

40 Air Squats

350m Row

30 elbow to plank walks (start in plank go to elbows go back to plank = 1)

150m Row

15 Burpees

Rest 1 min after each round

AUX: AUX – Hollow (No Measure)

3×15 hollow rocks or :20 hollow hold

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