Saturday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Metcon

Metcon (Time)

Partner WOD

For time:

100 ALT Front Rack Reverse Lunges (135/95)

400m Run Together

80 Push Press

400m Run Together

60 Power Cleans

400m Run Together

40 DB Box Step Overs (50/35)(24/20)

400m Run Together

20 Bar MU
40 min cap

Friday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Accessories

3 sets

KB/DB Split Squats x 8

Rest 45 sec

Strict HSPU x 8-10

Rest 90 sec

KB Bulgarian Split Squat (3×8)

*each leg

Strict Handstand Push-ups (3×8-10)

Thursday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Weightlifting

Split Jerk (8×1)

E2MOM for 8 sets

*Build to a heavy 1-rep

Metcon

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

30 DU

10 Lateral Burpees Over the Bar

3 G2OH (135/95)

Wednesday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Weightlifting

Front Squat (4-4-3-3-2-2-1-1)

E2MOM

*Set 1 – 4 reps @ 65% of 1-RM

*Set 2 – 4 reps @ 70%

*Set 3 – 3 reps @ 75%

*Set 4 – 3 reps @ 80%

*Set 5 – 2 reps @ 85%

*Set 6 – 2 reps @ 88%

*Set 7 – 1 rep @ 90%

*Set 8 – 1 rep @ 90+%

Metcon

Metcon (3 Rounds for calories)

Every 5 min for 3 sets

90 sec ME Cals Rower

Tuesday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Metcon

Metcon (Time)

4 RFT

400m Run

6 Strict Pull-ups

12 Single Arm DB S2OH (50/35)(Rx+ 70/50)(6 each arm)

400m Run

6 Single Arm DB Hang Squat Cleans (50/35)(Rx+ 70/50)(3 each arm)

12 T2B
*35 min cap

Monday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Metcon

Strict Diane (Time)

21-15-9

Deadlift (225/155)

Strict HSPU

Accessories

ALT E2MOM for 2 sets of each

Barbell Hip Bridge x 6

Banded Pull Aparts x 30

Accumulate 60 sec L-sit

Barbell Bridges (3×6)

L-Sit (3×60)

A Look Ahead : Programming Week of 05/13

Happy Mother’s Day to all our CrossFit/RISE/Fit/Lifting Mamas!!!  There’s definitely not an abundance of free time, yet you MAKE time in your day to give yourself an hour at “the bar”, to prioritize your health and fitness, so you can be a better mom and pour back into those little ones (or used to be little ones!) that rely and count on you.  Cheers to you!!

We’re 2 weeks out from Murph & Mimosas!  Join us Memorial Day to complete Hero WOD Murph as we remember the fallen and enjoy our community with some brunch.  We just placed a new summer tank order!  If you didn’t get your order in, let Brandon or Michelle know so we can get a reorder in the works.

As summer approaches and our calendars and weekends fill up with graduation parties, BBQs, and other fun plans, don’t forget to schedule in your workouts.  Remember you are in charge of your calendar and in charge of how you feel!  Don’t let the warm weather be an excuse to over indulge, skip WODs, or eat garbage.  This is a lifestyle, so keep at it!

Here’s your look ahead…

Monday – Testing strict Diane first today!  Then, some accessory work of barbell hip bridges, banded pull apart, and L-sit holds.

Tuesday – Cardio Tuesday!  A longer metcon of running, DB work (s2oh and hang squat cleans), plus strict pull-ups and t2b!

Wednesday – Front squat day!! Working up to 90+%!  Afterwards, some rowing intervals!

Thursday – Going overhead with some split jerk singles!  Then we finish off with 8 mins of doubles, lateral burpees over the bar, and ground to overhead.

Friday – Another girl WOD!  Today we have Jackie (rowing, thrusters & pull-ups)!  We’ll close out the week with some KB Bulgarian split squats and strict hspu work.

Saturday – A fun partner chipper awaits!!  Grab a buddy and let’s get sweaty!

Sunday Oly with Becca is on in full force!  Let’s get our lift on!

RISE Look Ahead 

Monday – Never skip leg day!!  1:05 on/25 sec off

Tuesday – Strength Day!!

Wednesday – 20 min EMOM today of goblet squats, wallballs, wreck bag carries, and bike cals!

Thursday – Spartan-ish training – 40 sec on/20 sec off

Friday – Glycolytic Interval – 1:05 on/25 sec off

Saturday – Strength Day!!

As always, we’ll see you at the box!

Sunday Weightlifting

CrossFit Pineville – CrossFit

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Weightlifting

Tall Snatch (Hang Snatch Pull + High Hang Muscle Snatch + Tall )

2 set of (3+3+3+3)

*empty bar – light weight

Hang Snatch (Snatch + OHS + Hang Snatch)

8 set every 90 sec. Building between 70-85%

Clean and Jerk (Hang Power Clean + Clean & Jerk)

E2MOM for 5 sets

*Build to a heavy set.

Clean and Jerk (5×1)

E2MOM for 5 sets at the heaviest weight from above.

Saturday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Metcon

Metcon (Time)

Partner WOD

10 RFT

400m Run

10 OHS (115/75)

10 Burpee Box Jumps (24/20)

*ALT full sets of movements

Friday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Weightlifting

4 sets

Back Rack Bulgarian Split Squat x8 each leg

Rest 45 after each leg

Barbell Bent Over Row x 8

Rest 1:00

*You are building to a heavy 8-RM for both

lifts.

25 min

Bulgarian Split Squat (4×8)

*Back Rack

Bent Over Row (4×8)

*Barbell

Metcon

Metcon (Time)

For time:

1000 Meter Row

100 Air Squats

75 Russian Kettlebell Swings (1.5/1)

50 Single Arm Front-Racked Kettlebell Walking Lunges (switch arms as you wish)

75 Kettlebell Swings

100 Air Squats
15 min cap