Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD
Warm-up
OH Stability (No Measure)
400m Run or 500m Row
2 Rounds
25 Face Pulls
5 OH Squat w/Empty Barbell
5 Inchworm
SPORT
S1: Push Press (50% push press)
10 min EMOM
Min 0-4: warm up
Min 4: 8 DB Push press 70% effort
Min 5: 3 Barbell push press 50-60%
Min 6: 8 DB push press 70% effort
Min 7: 3 barbell push press 50-60%
Min 8: 8 DB push press 70% effort
Min 9: 3 barbell push press 50-60%
% Based on Max jerk
S2: CrossFit Games Open 14.1 (AMRAP – Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
RX+ as written
RX 10 attempts
SP modified weight
L1: Metcon (No Measure)
12 min EMOM
1 min: 20 grasshoppers
2 min: 14 DB up downs w/ shoulder press
3 min: 100 single unders
L2: Metcon (AMRAP – Rounds and Reps)
14 min AMRAP
15 GHD’s
15 box jumps 24/20
15 Russian Kb swings 44/26
15 Hang upright row empty bar
Aux WOD
Aux: Metcon (No Measure)
6 min EMOM
Even: 20 alt delt raises (side + front)
Odd: 20 bicep curls
2 min pigeon stretch each leg
2 min LAX ball on barefoot.