WHY CROSSFIT RISE ABOVE?

WANT TO GET FIT?



Our goal isn’t to be the largest gym around, but to make sure that ALL of our athletes are achieving their fitness and health-related goals.Our CrossFit gym takes an active interest in each and every athlete whether they are the fastest, strongest athlete in the gym or the brand new member just working out for the first time. We want all of our members to get fit and stay that way for the rest of their lives.

 

workout of the day

CrossFit Rise Above - CrossFit


Warm-up

General Warm-Up (No Measure)


1 Minute Run/Bike/Row
30 Seconds Active Spiderman (R/L)
1 Minute Run/Bike/Row
30 Seconds Samson Stretch
30 Seconds Run/Bike/Row Fast
30 Seconds Push-Up to Down Dog

Comp Train Barbell (No Measure)


5 Reps:
Good Morning
Back Squat
Elbow Rotations
Press
Straight Leg Deadlift
Front Squat

Weightlifting

Hang Clean + Clean


7minute EMOM- working to heavy
1 hang squat clean
1 squat clean
Build to a light opening weight that you can move fast. Then take small jumps every minute. Log your heaviest lift.

Metcon

Metcon (Time)


50 Burpee Box Jump Overs
*Every Minute complete 5 DB Cleans and Jerks (50/35)
Face the box for the burpee box jump over. You do not have to clear the box, nor do you have to open your hips if you stop on the top.

You do not have to complete the DB Clean and Jerks until the end of the first minute. So work to get a big set in to start the workout, but don't smoke yourself that you can't recover.