Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
General Warm Up D (No Measure)
400 meter run, then:
3 rounds
5 push ups
7 muscle cleans with empty barbell
5 nice and easy burpees
SPORT
S1: Power Clean (5-5-3-3-1-1-1)
Every 2 minutes for 14 minutes
Power Clean
Increase load each round. Suggested loading as follows:
Min 0: 5 reps @ 50%
Min 2: 5 reps @ 65%
Min 4: 3 reps @ 75%
Min 6: 3 reps @ 80%
Min 8: 1 rep @ 85%
Min 10: 1 rep @ 90%
Min 12: 1 rep @ 95%
S1: CrossFit Games Open 15.4 (AMRAP – Reps)
8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
185lb/125lb
LIFE
L1: Metcon (AMRAP – Reps)
4 rounds for max reps:
60 seconds of rowing for max calories
60 seconds rest
60 seconds of box step ups, 24/20
60 seconds rest
60 seconds of kettlebell swings, 20/12
60 seconds rest
60 seconds of dumbbell push press, 30/20
60 seconds of rest
Work in teams of two – one parter works for the full 60 seconds while the other partner rests. Score = total reps completed as an individual.
Equipment Needed:
– Rower
– Box
– Kettlebell
– 2 Dumbbells
L2: Metcon (No Measure)
Core Accessory Work:
3-5 rounds not for time:
12 bicycle crunches
12 hanging leg raises
12 hip extensions on GHD