Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Upper Body General (#1) (No Measure)
400m Run x 2 (Slow/Fast)
3 Rounds
3 Negative Pull-Ups
5 Strict Press w/Empty Barbell (Slow)
10 Superman Reach & Pull
SPORT
S1: Weighted Pull-ups (max hold)
Rope Pull Ups + Strict Pull Up Hold
12 min EMOM 5 rounds
min 0-2 warm up
Odd: 3-7 rope pull ups
Even: 1 strict pull up + :10 sec hold chin above bar
Rope Pull Ups: Alternate top hands each round. Last minute of chin over hold do a max effort hold. Score reps as seconds held.
Use bands if needed
S2: Sport- 12min 3x4min (AMRAP – Reps)
12 min running clock:
Start:
500m row
AMRAP doubleunders
at 4:00,
4 min AMRAP
5 burpees
10 DL
5 Shoulder to OH (STOH)
at 8:00,
4 min AMRAP
10 power cleans
5 V-ups
Rx: 95/65
SP: 75/45
Score = reps
LIFE
L1: L1 – 12 min plank,updown,russian (No Measure)
12 min EMOM:
min 1: 10 high plank leg pulses each side( single leg)
min 2: 20 up downs
min 3: 30 russian twist with DB
L2: Life – KBS,Ass,PU,Row (Time)
4 Rounds:
25 KB swings
10/8 cals on assault bike
25 jumping pullups
10 cals on rower
AUX: AUX – grip + IT bands (No Measure)
2 min bar hang
2 min role IT bands.
Warm-up
K1: Kids Bench (No Measure)
20/15 Calories Assault Bike
CrossFit Kids Warm-Up
2 Rds-
10 Pushups
10 Pullups
10 Air Squats
10 Squats
Samson Stretch
Kids Strength/Skill
K2: Bench Press
Bench Press 5×5
Clapping Push-ups/Push-ups
5 sets by max reps- practice clapping
Kids WOD
K3: Metcon (AMRAP – Reps)
“Test A”
Max Reps at Each Station- Repeat Cycle twice
1 Min for Max Reps-
Goblet Squat
Burpees
Calories on Rower
Abmat sit ups