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CrossFit Group Class Programming | Sunday, November 26th | Rise Athletics

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Warm-Up

Bear Crawl Tag

+

Dynamic warm-up of Coach’s choice

A.

In 15 minutes…

5-3-1-5-3-1

Bench Press

*Build to a heavy for the day

B.

3 rds, NFT:

8 snatch grip bent over row heavy

10 incline barbell skullcrusher (prop a box or bench up on 45# plates to create incline)

12 partner assisted GHD muscle snatch (partner 2 holds legs while partner 1 lays down, hips down on box, parallel to floor and does muscle snatch with change plates)

 

CrossFit Group Class Programming I Wednesday, Nov. 22 I Rise Athletics

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Warm-up

3:00 Row/ AD / DUs

then, walk through movement by movement as a group demoing and finding mod options for everyone on the fly. Use an empty BB on BB movements.

5 DL

5 PC

5 S2O

5 T2B

5 push-ups

5 OH plate lunge/leg

5 kbs

5 Wall balls

5 abmat sit-ups

5 DU

5 burpees

5 pistols/leg

 

Metcon

HAPPY (almost) THANKSGIVING

“12 days of thankfulness” 😛

Done AFAP, for time:

1 deadlift 135/95

2 power cleans

3 shoulder to overhead

4 T2B

5 push ups

6 overhead walking lunges with plate 45/25

7 KB swings

8 wall balls

9 abmat situps

10 double unders

11 burpees

12 pistols

 

Workout goes 1, then 2 and 1, then 3 and 2 and 1, 4 and 3 and 2 and 1, etc.

 

Cool-down

BB quad smash x 3:00

Partner shoulder stretch 3x 15-20s each partner at each grip width (wide, pull-up width and close-grip)

CrossFit Group Class Programming | Sunday, November 5th | Rise Athletics

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Warm-up:

Jump Rope Skill Sequence, Tabata Style, 20s at each style and 10s rest

-Singles

-Skips

-Forward and backward hops

-Side to side hops

-High knees

-Butt kickers

-DU

-DU/Triple-unders

 

Metcon:

For time, CAP 20

30/25 cal

“Annie”

30/25 cal

 

Cool-down:

20 calf raise off box (focus on relaxing heel as far as possible)

60s runner’s lunge per side

60s knees out goblet squat

60s Updog

60s downdog

60s total prone shoulder stretch/side

CrossFit Programming | Week of October 2nd, 2017 | Rise Athletics

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It’s MAX WEEK! Prepare yourself for a fun time building up to heavy singles. This also marks the last week of this cycle which means that starting next week, Rise Athletics will be following Train FTW Affiliate Programming. We are so excited about the switch and can’t wait to see how it goes. If you have any programming questions, please email us at info@riseathletics.fit.

Monday 

20 min to establish a 1RM BS or FS

 

B.

4 min rowing/AD/shuttle runs

Rest 1 min

3 min AMRAP of lunges

Rest 1 min

2 min AMRAP of box jumps overs/step overs

Rest 1 min

1 min AMRAP of abmat sit-ups

 

Tuesday 

A..

E90S for 12:00:

Push Press

5-4-3-2-1-1-1-1

*Building to a heavy single

 

B.

Open workout 16.5

21-18-15-12-9-6-3

Thrusters 95/65

Burpees over the bar

 

**20 minute timecap.. For those of you who were here, you probably remember how gnarly this workout is. Remember that this is MAX WEEK and we are programming this for conditioning and fun! PLEASE pick a weight you can move efficiently (be able to do at least the first two sets unbroken) and note the timecap.

Wednesday 

15 min to build to a heavy snatch

15 min to build to a heavy clean and jerk

 

Thursday 

“Field Day”

 

0-6:00

ME 400m run/500m row

 

6-12:00

1RM Box Jump

 

12-18:00

ME plank hold 

 

18-24:00

3 attempts for a ME unbroken set of DU or singles

 

24-30:00

2:00 ME Bench Press @ BW/.75 BW/.5 BW

 

Friday 

A.

20 min to establish a 1RM DL

 

B.

With a partner, alternating complete rounds. 10 RFT (5 each):

3 deadlift @ 50% 1rm

5 C2B pull-ups

10 cal row/10 cal AD/100m sprint

 

Saturday 

A.

With a partner:

25 minute AMRAP:

500m row/1.5 mile AD

16 HSPU/Box HSPU/KB Strict Press

16 Box Jumps

 

Alternating each movement. I.E partner 1 will row, partner 2 will HSPU, partner 1 will box jump, partner 2 will row, partner 1 will HSPU, etc.  

 

Sunday 

A.

35 min AMRAP with a partner, alternating completed rounds:

30 calorie row row/AD

 

CrossFit Programming | Week of September 25th, 2017 | Rise Athletics

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It’s deload week! Hooray!

Monday 

A.

E2M for 10:

3 DL @ up to 75%

 

B.

For time, AFAP:

400m weighted carry

50 air squats holding object from weighted carry

50 Russian KBS

50 T2B/K2E/sit-ups

400m

weighted carry

 

Tuesday 

A.

HSPU Clinic!

*HSPU development, attempt to get your first HSPU OR work on technique….

In conga lines:

10 total perfect kick-ups

10 total perfect eccentrics into tripod with knee drops for kip

Then….

5:00 to get your first strict HSPU/Kipping HSPU/ME HSPUs

 

B.

Row 400m

21 push-ups

21 supinated grip BB row from rig

Row 400m

15 push-ups

15 supinated grip BB rows from rig

Row 400m

9 push-ups

9 supinated grip BB rows from rig

 

Wednesday 

A.

Every 30s, for 8 minutes:

1 snatch, working up to a heavy single for the day

 

With a partner, for time:

 

150

Thrusters (75 each)

 

*Every 5 minutes, both partners perform 5 burpees. Only 1 partner should be thrustering at a time

**Weight should be no more than 33% of your 1RM CnJ

 

Thursday 

Warm-up

3 rounds:

10 “perfect” kip swings

10 scap pull-ups

 

A.

10 min to get a pull-up OR muscle-up related PR! Pick one and stick with it. Max of 3 attempts.

 

Options:

Get your first MU

Strict MU

Weighted Strict MU

ME Set of MU

1RM weighted pull-up

ME set of unbroken pull-ups (strict, kipping or butterfly)

ME isometric hold with chin above bar

Get your first pull-up! (Strict, weighted, kipping or butterfly)

 

7 minute AMRAP:

2 pull-ups

15 double unders

4 pull-ups

15 double unders

6 pull-ups

15 double unders

8..10…12… etc with 15 DU/30 singles between sets

 

Rest 3 minutes

 

For time:

2 pull-ups

15 DU

4 pull-ups

15 DU

6 pull-ups

15 DU

8 pull-ups

15 DU

10 pull-ups

15 DU

*7 minute cap

 

Friday 

A.

E2M for 10 minutes:

3 HBBS @ up to 75%

 

B.

EMOTM

for 20 minutes:

min 1: 10 front rack barbell lunges

Min 2: 12 abmat sit ups

Min 3: 12 KB swings

Min 4: 10 legs lifts over parallettes

 

Saturday 

A.

With a partner:

 

60 Power CnJ

Partner holds BB in front rack

 

120 wall balls

Partner sits in the bottom holding their wall balls

 

60 burpees Partner holds plank

 

*Work must be split evenly between partners, but partners can work in any rep scheme that they’d like

 

Sunday 

A.

 

8 rounds:

500m row/400m run/1200m AD  

 

Rest 2 minutes between rounds

CrossFit Programming | Week of September 18th, 2017 | Rise Athletics

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Monday 

A.

E3M for 15:

3 DL @ 87.5% +

*Quality of movement prioritized over load but beat last week’s weight.

 

B.

5 RFT:

12 Deadlift 155/105

9 Hang clean

6 Front Squats

*Barbell should be about 50% of 1RM CnJ. You MUST be able to cycle your weight with quality technique!

Tuesday 

A.

E2M for 10:

3 wiggly bench press AHAP

*All must be heavy but can build. No misses allowed.

 

B.

 

With a partner:

 

16 minute AMRAP:

40 Cal Row

40 S2O

40 Burpees

30 Cal Row

30 S2O

20 Burpees

20 Cal Row

20 S2O

20 Burpees

 

Work must be split evenly, but partners can complete reps in any increments that they’d like. While one partner works, the other partner will pinch grip plates for round of 40, waiter hold a plate for rounds of 30, and perform a plate away hold for the round of 20s

Wednesday 

A.

E2M for 10

Hi-hang clean + hang clean + clean

*Load based on feel. Looking for high level of quality in technique and efficiency. Load is secondary.

 

B.

“Karen”

150 wall balls

 

*10 minute TC*

 

GLUTE ACTIVATION!

3 rounds

20 1-legged glute bridges (10 each leg)

20 banded side steps (10 each way)

20 hip extensions (on hands and knees, 10 each leg)

 

Thursday 

A.

E2M for 10:

Strict Pull-ups

(10-9-8-7-6)

*If necessary, may modify to partner assisted pull-ups, weighted lat pulldowns or banded pulldowns.

 

EMOTM for 21 minutes:

 

Min 1- 25 double unders/50 singles

Min 2- 10 SDLHP 95/65

Min 3- 5 Bar MU/5 Bar MU progression/ 12 Jumping C2B

 

*This should really keep your heart rate up, but you

NEED to be able to finish each exercise with 15-30s left in the minute. Modify accordingly.

 

Friday 

A.

E3M for 15:

3 back squat @ 87.5+% +

3 jumps increasing in height

 

(Coach sets up 3 heights: beginner with plates, intermediate with low boxes, advanced with high boxes)

 

B.

1000m row/2 mile AB

100 lunges

 

Saturday 

A.

With a partner. One partner works while the other partner rows/AD 15 cals. 20 min to work….

 

“Fran”

21-15-9

Thrusters 95/65

Pull-ups

 

Then…

“Annie”

50-40-30-20-10

DU

Abmat sit-ups

*Double amount if doing single-unders.

 

Then…

AMRAP in remaining time:

5 box jump

10 KBS

 

*Partner 2 must complete 15/10 cals before alternating off and into the other work

 

Sunday

A.

30 rounds:

Rowing or AD

30s sprint, 30s rest (still moving but at a very, very slow pace)

CrossFit Programming | Week of September 11th, 2017 | Rise Athletics

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Monday 

A.

Every 2:30 for 10:30

3 DL

 

B.

9 RFT

11 KB swings

11 Wallballs

 

Tuesday 

A.

E2M for 10:

6, 1 arm DB/KB strict press per arm

*AHAP

*All must be heavy but can build. No misses allowed.

 

B.

21-15-9

Burpees

Supinated Grip BB Row

DU

 

Wednesday 

A.

E90S for 9:00:

Hi-hang snatch + hang snatch +snatch

*For quality and technique not load. Load based on feel. NO misses!

 

B.

14 minute AMRAP:

10 weighted step ups (using wall ball)

15 cal Row or AD/200m run

20 thrusters 75/55

 

Thursday 

A.

E90S for 7:30::

Strict Chin-ups

(9-9-8-7-6)

*If necessary, may modify to partner assisted pull-ups, weighted lat pulldowns or banded pulldowns.

 

21 Pullups

21 KB High Pull

3 Rds:

100m Left Hand KB OH Carry, Right Hand Farmer Carry

100m Right Hand KB OH Carry, Left Hand Farmer Carry

 

Then…

15 Pullups

15 KB High Pull

2 rds:

50m side shuffle right (Left Hand KB OH Carry, Right Hand Farmer Carry)

50m side shuffle right (Left Hand KB OH Carry, Right Hand Farmer Carry)

 

Then….

9 Pullups

9 KB High Pull

100m Backwards (Left Hand KB OH Carry, Right Hand Farmer Carry)

100m Backwards (Right Hand KB OH Carry, Left Hand Farmer Carry)

 

Friday 

A.

E2:30M for 12:30:

3 back squat @ 85-87.5% +

3 jumps increasing in height

 

(Coach sets up 3 heights: beginner with plates, intermediate with low boxes, advanced with high boxes)

 

B.

3rds:

4:00 team sled push in 30’ increments

1:00 rest

*3 stations set up. 2 box push stations and 1 sled push outside. Each team must get on the outdoor sled at least 1 round.

 

Saturday 

A.

With a partner

 

3 rounds:

2 minutes ME burpee

2 min ME power cleans

2 min ME lunges

2 min ME thrusters

2 min ME T2B

2 min rest

 

Partner 1 works for 1 minute, and then partner 2 works for 1 minute. While your partner is working you must be doing the following:

 

Burpees- hold a plank

Power snatches- hold bar overhead

Lunges- wall sit

Thrusters- hold bar in front rack position

T2B- hang from rig

 

Sunday 

A.

With a partner:

300 cal row/AD/3 mile run

 

Work must be split evenly