Monday Crossfit – Rize Nation Athletics

Monday Crossfit


Monday Crossfit

Rize Nation CrossFit – CrossFit

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Move: Warm-up (No Measure)

Warm up:

15 push ups

200m run

10 strict press w/light dumbbells (controlled full range of motion)

10 weighted arm rotations (front and back)

10 strict press w/empty barbell

1: Shoulder Press (1×1)

10 mins to build to a heavy single.

Then strip 30% from the bar, and execute 3 sets of max effort reps. Rest 2 mins between sets.

*Put your total ME reps in the notes.

2: Metcon (Time)

For time:


21 CTB pull ups

400m Run


15 CTB pull ups

400m Run


09 CTB pull ups

400m Run

A: Regular/Pike push ups, banded pull ups.

B: HSPU, CTB pull ups

C: 4 inch deficit HSPU, CTB pull ups.

Extra: Metcon (Time)

3 rounds:

10 Squat cleans

15 Sit ups

A: 95/65, abmat sit ups

B: 115/80, GHD sit ups

C: 135/95, GHD sit ups

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