Open Prep Cycle Week 3 Day 3

CrossFit Rise Above – CrossFit

Pre Warmup

5:00 Foam Rolling

Pre Warmup

Plantar Fascia Release

Pre Warmup

Shoulder Openers, 2:00 each side


CrossFit PVC Warmup


DU Practice

100 DU


5 rounds

10 DU Jumps

5 DU Attempts

DU Jumps:


5 rep Jerk Dip Squat w/ Pause (5 reps every minute for 10:00)

10:00 EMOM

5 Jerk Dip Squat, 5s pause bottom

– 185 / 135

– 135 / 95

Instead of adding weight, longer pause or more reps

Weight on heels,

engaged glutes,

tight and active upper back, high elbows, relaxed arms

You’re off balance if you feel it in your knees or quads”


Metcon (Time)

4 rounds

2x 10m OH Lunge (95/75)

150m row sprint


Metcon (4 Rounds for reps)

4 rounds

1:00 burpees over the bar

1:00 rest

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