WOD

WOD is "Workout of the Day."


  • CFRA Cycle 3, Week 2, Day 2

    CrossFit Rise Above – CrossFit

    Pre Warmup

    Happy Hips Pose

    At least 3 minutes on each side.

    https://www.youtube.com/watch?v=FzPx94fqRQA&list=PLlo0H5WPCWo3erEv1YXGMp8cawRkXOYfc

    Warm-up

    Warm-up (No Measure)

    2 Rounds

    20m Duck Walk

    10 Mountain Climbers

    500m Row

    Metcon

    Metcon (Time)

    5-10-15-20-25-30 Air Squats

    5-5-5-5-5-5 Push Ups

    5 Air Squats

    5 Push Ups

    10 Air Squats

    5 Push Ups


    Bootcamp

    5-10-15-20 Air Squats

    5-5-5-5 Hand Release Push Ups

    Metcon

    Metcon (Time)

    “Tobias”

    4 Rounds

    250m Row

    20 Abmat Situps

    10 Burpees over the wall
    Bootcamp

    3 Rounds

    250m Row

    10 Abmat Situps

    5 Burpees

    5 Wall Jump Overs

  • CFRA Cycle 3, Week 2, Day 1

    CrossFit Rise Above – CrossFit

    Pre Warmup

    Serratus Wall Slides with Band & Roller

    https://www.youtube.com/watch?v=ULZiS7iNMdg

    Maintain tension on the band

    Move slowly

    Roll your arms up and straight overhead

    Warm-up

    Warm-up (No Measure)

    Burgener Warmup

    1. Down and up

    2. Elbows high and outside 3. Muscle snatch

    4. Snatch land

    5. Snatch drop

    6. Hang power snatch

    https://www.youtube.com/watch?v=mWffzvDGeg4

    https://youtu.be/tk9MogjNas4?t=53

    Warm-up

    Warm-up (No Measure)

    3 Rounds

    with an empty bar

    10 Snatch High Pulls

    10 Power Snatches

    10 Overhead Squats
    Your coach will talk about performance considerations of each movement, different strategies to avoid burnout, and movement modifications.

    Metcon

    Metcon (Time)

    5 Rounds (40:00 CAP)

    20 Snatches (75/55 #)

    20 Wall Balls

    20 Clean & Jerks (75/55 #)

  • CFRA Cycle 3, Week 1, Day 6

    CrossFit Rise Above – CrossFit

    Metcon

    Small (Time)

    3 Rounds for time of:

    1000m Row

    50 Burpees

    50 Box Jumps, 24″

    800m Run
    In honor of U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, PA, died on February 12, 2009
    To learn more about Small click here

  • CFRA Cycle 3, Week 1, Day 5

    CrossFit Rise Above – CrossFit

    Warm-up

    Warm-up (No Measure)

    10 Minute Steady Run

    Warm-up

    Warm-up (No Measure)

    10 side lunges (each side)

    8 with a 20/10#

    6 @ 30/20 #

    4 @ 50/30

    4 @ 70/50
    15 sit-ups between rounds

    Rest as needed

    Metcon

    Metcon (AMRAP – Rounds and Reps)

    AMRAP 18

    Teams of 3:

    50m Farmers Carry (53/35)

    100m Wreckbag Run (50/35)

    200m Run
    When partner clears the wreckbag

    run, next partner can start.

  • CFRA Cycle 3, Week 1, Day 4

    CrossFit Rise Above – CrossFit

    Pre Warmup

    Psoas Flossing

    https://youtu.be/Xcx9P5KFNk8?t=180

    Warm-up

    Warm-up (No Measure)

    4 Rounds

    10 Calorie Row

    5 Strict Pull Ups or 3 Slow Negative Pullups

    Warm-up

    Warm-up (No Measure)

    6:00 AMRAP

    7 DB Push Presses

    25 Double Unders

    Metcon

    Metcon (AMRAP – Rounds and Reps)

    3 Rounds (16:00)

    4:00 AMRAP

    7 Deadlifts (225/155 #)

    7 Bar Facing Burpees

    2:00 Rest between rounds
    Scaled

    155/105 # Deadlifts

    Bootcamp

    KB Deadlifts

    Metcon

    Metcon (3 Rounds for reps)

    3 Rounds
 (11:00)

    AMRAP 3 Minutes

    7 Chest to Bar

    50′ Walking Lunge

    60s Rest between Rounds

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