WOD

WOD is "Workout of the Day."


  • 1.5-5 Cycle 1, Week 5, Day 5

    CrossFit Rise Above – CrossFit

    Pre Warmup

    Wrists

    https://www.youtube.com/watch?v=3ksZnkAUKSw

    Warm-up

    Warm-up (No Measure)

    3 Rounds

    200m Run

    Alternate

    10 Push Ups

    10 Burpees

    10 Handstand Push Ups

    Metcon

    Metcon (Time)

    7 Rounds

    1:00 Rest between rounds

    7 Kettlebell Swings (70/53#)

    7 Box Jumps (30/24″)

    200m run

    7 Burpees

    Metcon

    Metcon (AMRAP – Rounds and Reps)

    7 min Amrap

    28 Double Unders

    14 Toes to Bar

  • 1.5-4 Cycle 1, Week 5, Day 4

    CrossFit Rise Above – CrossFit

    Pre Warmup

    Knees

    https://youtu.be/6XCMefKFw1Q?t=98

    Warm-up

    Warm-up (No Measure)

    2 Rounds

    20m High Knees

    20m Gorilla Crawl

    20m Side Lunge

    20m Lizard Crawl

    Gorilla Crawl: https://www.youtube.com/watch?v=yf7wT16ta_g

    Lizard Crawl: https://youtu.be/g2ey06lo_Sw?t=178 (No Push Up)

    Weightlifting

    Front Squat (5 Sets of 3 Every 0:90)

    80% of 1RM

    Heavier than last week

    Metcon

    Metcon (AMRAP – Rounds and Reps)

    12 min AMRAP

    8 Chest to Bar

    16 Wall Balls (20/14)

    Metcon

    Metcon (4 Rounds for reps)

    4 Rounds (8:00)

    1:00 Burpees to 6” target

    1:00 Rest

  • 1.5-3 Cycle 1, Week 5, Day 3

    CrossFit Rise Above – CrossFit

    Pre Warmup

    Upper Back

    https://youtu.be/k2j1cGdFAhM?t=16

    Shoulders

    https://youtu.be/hzozw2Aso3M?t=76

    Warm-up

    Warm-up (No Measure)

    3 Rounds

    10 Wall Balls (11’/10’) [emphasize hip extension]

    5 Strict Pull Ups

    Metcon

    Metcon (Time)

    5 Rounds

    5 Thrusters (135/95)

    3 Pegboards
    Scaled

    5 Rounds

    5 Thrusters (105/85)

    3 Chest To Bar

    Bootcamp

    5 Rounds

    10 Air Squats

    10 KB Swings

    10 Jumping Pull Ups

    Metcon

    Metcon (Time)

    4 Rounds

    10 Push Press (115/80)

    20 Pistols
    Scaled

    95/65

    Banded Pistols or 1-legged Box Sits

    Bootcamp

    10 DB Push Presses

    10 AIr Squats

  • 1.5-2 Cycle 1, Week 5, Day 2

    CrossFit Rise Above – CrossFit

    Pre Warmup

    Achilles/Calves

    https://youtu.be/n_g6ga4-PXY?t=94

    Warm-up

    Warm-up (No Measure)

    5:00 EMOM

    6 DB Snatches (35/20)

    10 Sit Ups

    Warm-up

    Warm-up (No Measure)

    5:00 AMRAP

    10 Goblet Squats

    10 Russian KB Swings

    250m Row

    Weightlifting

    Back Squat (5 Sets: 3 Every 0:90 )

    80% of 1RM

    Heavier than last week

    Metcon

    Metcon (Time)

    20 DB Thrusters (35/20)

    30 Push Ups

    40 Pull Ups

    30 Push Ups

    20 DB Thrusters
    Scaled

    20/15# DBs

    Bootcamp

    10 Wall Balls (14/10)

    20 Knee Push Ups

    30 Jumping Pull Ups

    20 Knee Push Ups

    10 Wall Balls

  • 1.5-1 Cycle 1, Week 5, Day 1

    CrossFit Rise Above – CrossFit

    Pre Warmup

    Glutes

    https://youtu.be/0c7iKglr6J8?t=97

    Hamstrings

    https://youtu.be/Ol0r8lUqB-Q?t=65

    Warm-up

    Warm-up (No Measure)

    5:00 AMRAP

    5 Deadlift Singles (increasing weight)

    10 Air Squats

    5 Push Ups



    Warm up to deadlift weight. Use KBs if the athlete needs to go heavier but doesn’t have the necessary barbell deadlift movement/tension.

    Metcon

    Metcon (AMRAP – Rounds and Reps)

    7:00 AMRAP

    10 Deadlifts (135/95)

    20 Wall Balls (20/14)

    30 Double Under
    Scaled

    Deadlifts @ 95/75

    Single Unders

    Bootcamp

    Deadlifts w/ KB

    Metcon

    Metcon (Time)

    21 Front Rack Lunge Steps (135/95)

    21 HSPU

    15 Front Rack Lunge Steps

    15 HSPU

    9 Front Rack Lunge Steps

    9 HSPU
    Scaled

    21-15-9

    FR Lunge Steps (95/65)

    0:20 Handstand Hold

    Push Ups

    Bootcamp

    21-15-9

    Double-KB FR Lunge Steps (20/10)

    Push Ups

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