Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Clean & Jerk (No Measure)
3 Min Row w/Openers (15 Sec Sprint at top of each minute)
2 Rounds
10 Wall Squats
10 Z-Press w/Dumbell 20/10
3 Consecutive Broad Jumps
LIFE
L1: Metcon (No Measure)
14 min EMOM
0-5 min Max cal Row (must hold above 40 strokes per minute)
5-10 min Max plank Every time you break you have to do 3 DB man makers
10-14 min Max burpee box jump overs
L2: Life hip outs (Time)
4 rounds
30 jumping lunges
30 plate turns (hold plate out straight turn right turn left = 1 rep) 25/15
20 hip outs
https://www.youtube.com/watch?v=mPdyInIsp80 Watch at 38 seconds
SPORT
S1: Split Jerk
14 min EMOM Split Jerk
Focus:Knees out for dip + no butt back
0-4 warm up
4 min: 5 split Jerks 60%
6 min: 5 Split Jerks 70%
8 min: 5 Split jerks 80%
10 min: 1 Split Jerk 90%
12 min: 5RM Split Jerk
Between sets do 8 weighted step ups
S2: CrossFit Games Open 11.6 (AMRAP – Rounds and Reps)
Complete AMRAP in 7 minutes of:
3 Thrusters
3 Chest-To-Bar Pull-ups
6 Thrusters
6 Chest-To-Bar Pull-ups
9 Thrusters
9 Chest-To-Bar Pull-ups
12 Thrusters
12 Chest-To-Bar Pull-ups
15 Thrusters
15 Chest-To-Bar Pull-ups
18 Thrusters
18 Chest-To-Bar Pull-ups
21 Thrusters
21 Chest-To-Bar Pull-ups
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
RX+ as written 95/65
RX 95/65 chin over
SP modified pull ups or lower barbell
Aux WOD
Aux: aux wod GHD shoulder (No Measure)
3×20 GHD sit ups
2 min banded shoulder stretch each arm