WOD

WOD is "Workout of the Day."


  • Week 5, Day 5

    CrossFit Rise Above – CrossFit

    Pre Warmup

    Warm-up

    Warm-up (No Measure)

    4 Steady Rounds:

    16 Kettlebell Swings 53/35lbs

    16 KB Lunge Steps

    8 Strict Pull Ups
    Hold the KB wherever you want on the lunges, but stay balanced and avoid leaning your weight onto the front leg.

    Warm-up

    Warm-up (No Measure)

    800m Sandbag Run

    Metcon

    Metcon (Time)

    Teams of 3

    3 people working at a time

    1 on each movement

    – 100 OH Squats (95/65)

    – 100 Burpees

    – 100 Toes to Bar

  • Week 5, Day 4

    CrossFit Rise Above – CrossFit

    Pre Warmup

    Warm-up

    Warm-up (No Measure)

    5:00 of Rowing

    Warm-up

    Weightlifting

    Warm-up (No Measure)

    2 Rounds

    10 Clean Pulls to mid-thigh

    10 transitions from mid thigh to power position

    10 Muscle cleans from power position
    Each movement builds on the one before it. The movement from the ground to mid-thigh should be the same for every rep. Slow down if it’s not.

    Metcon (4 Rounds for weight)

    4 Rounds

    5 Heavy Power Cleans

    20 Push Ups

    Rest 2:00
    Warm up to a heavy power clean. Back off 50/35# for the first round and increase each round.

    Metcon

    Metcon (Time)

    2 Rounds

    60 Double Unders

    15 Front Squats 135/95lbs

    Rest 2:00

    2 Rounds

    40 Double Unders

    10 Front Squats

  • Week 5, Day 3

    CrossFit Rise Above – CrossFit

    Pre Warmup

    Warm-up

    Warm-up (No Measure)

    6:00 AMRAP

    10 DB Push Presses (30/20)

    10 Box Step Ups (Holding DBs)
    Scale weight as appropriate for a warmup

    Warm-up

    Warm-up (No Measure)

    2:00 Squat Hold

    Metcon

    Metcon (AMRAP – Rounds and Reps)

    10:00 AMRAP

    Climb the Ladder

    5 Wallballs 30/20lbs

    5 Box Jump Overs 24/20″

    10/10, 15/15, etc.
    Each Set of WB/BJO is one round

    If you finish the 15th Box Jump Over on the set of 15/15, you got 3 full rounds

    Metcon

    Metcon (3 Rounds for time)

    3 Rounds:

    Run 400m

    20 Kipping HSPU

    Rest :60
    If you can do strict HSPU but not kipping, learn how to kip.

    Scaled/Bootcamp – Push Ups

  • Week 5, Day 2

    CrossFit Rise Above – CrossFit

    Pre Warmup

    Warm-up

    Warm-up (No Measure)

    800m Run

    Warm-up

    Warm-up (No Measure)

    2 Rounds

    6 KB Deadlifts, Staggered Stance (50#/35)

    12 Sit Ups

    24 Air Squats
    KB Deadlifts, Staggered Stance

    https://youtu.be/3G09DaS9N7g?t=8

    Weightlifting

    Deadlift (15:00 to work up to a heavy DL)

    Metcon

    Metcon (Time)

    5 Rounds

    15 Deadlift (50% of today’s heaviest)

    15 Toes to Bar

    Rest :60

  • Week 5, Day 1

    CrossFit Rise Above – CrossFit

    Pre Warmup

    Warm-up

    Warm-up (No Measure)

    3 Rounds

    15/10 Cal Row

    6 Goblet Pause Squats

    6 Push Ups

    Weightlifting

    Clean (4 Rounds – 3 Squat Cleans Every 2:00)

    80% 1RM

    Metcon

    Metcon (3 Rounds for reps)

    3 Rounds

    5 Stations

    1:00 at each

    – Wall Balls (20/14)

    – Hang Power Cleans (75/55)

    – Box Jumps (24/20)

    – Push Press (75/55)

    – Calorie Row

    1:00 Rest before starting the next round

    Each rep is one point. Each calorie on the rower is one point.

Page 1 of 32212345»102030...Last »