Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Lower Body/Hip (No Measure)
800m Run
Then..
3 Rounds
:30 Static Lunge Hold (Each Leg)
5 Burpee Broad Jumps
10 Scap Pull Up w/ Hip Twist (Left and Right)
SPORT
S1: Back Rack Lunge (5×10)
Every 2 minutes for 15 minutes (5 sets):
Reverse Back Rack Lunge
Minute 0-4: Warm-Up
Minute 4: 10 Reps
Minute 6: 10 Reps
Minute 8: 10 Reps
Minute 10: 10 Reps
Minute 12: 10 Reps
Rx+: 135-155/95-105
Rx: 95-115/65-80
Sp: Sub 95lbs/Sub 65lbs
*These weights are set because we have a large volume of lunges (50 total). Focus on good external rotation of the knee and when standing drive out of the Glutes and Hamstrings.
*These are counted as total reps. (10 Reps total, 5 each leg)
S2: Metcon (Time)
2015 CrossFit Games Regional Event #1
“Randy”
75 Power Snatches For Time
Rx+: 75/55
Rx: 55/45
Sp: Empty Bar
LIFE
L1: Metcon (No Measure)
:40 Work/:20 Rest
Fluter Kicks
Air Squats
Russian Twists
Up Downs
Shuttle Sprints
*You will stay at 1 Station for 3 Minutes and then switch to the next. You will move on Minutes 3, 6, 9, & 12.
L2: Metcon (AMRAP – Rounds and Reps)
Teams of 2
20 min AMRAP
10 Single Arm Dumbbell Thrusters 20/15
20 Hanging Knee Tucks
30 Lateral Skier Hop (use 16” box)
40 Jumping Pull-Ups
Partners alternate movements
Lateral Skier Hops: https://www.youtube.com/watch?v=HPznrnFPbUY