Escalating Density Training – Rize Nation Athletics

Escalating Density Training


Escalating Density Training

Rize Nation CrossFit – J-town Boot Camp

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Warm-up (No Measure)

2 Min SU (jump rope)

50 Jumping Jacks

40 High Knees

30 Prisoner Squats

20 Push Ups

15 Jump Squats

10 Windshield Wipers

5 Walk Outs ( stationary inchworms)

Metcon (AMRAP – Rounds and Reps)

Split Athletes up between stations. Once 12 min is up rest for 90 sec then have Athletes switch stations and perform another 12 min AMRAP. (Station A will go to Station B and vice versa)

Station A: (12 Min AMRAP)

– DB Floor Chest Press x 8

– DB Reverse Lunge x 8 per leg

– Renegade Rows x 8

– Med Ball Slams x8

– Reverse Crunch x8

**Rest 90 Sec and switch stations

Station B: (12 Min AMRAP)

– KB Swings x8

– Bicep Curls x8

– OH Shoulder Press x8

– Superman x8

-Box Tricep Dip x8

Cool Down

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