Workouts | Raise the Bar Fitness

General Warm-Up

2 Minutes of Cardio of Choice Slowly Increase Intensity
Mobility and Activation

Leg Swings X 30 Seconds per Side
Standing Hip Circles X 30 Seconds per Side
Arm Circles Forward X 30 Seconds
Arm Circles Backward X 30 Seconds
Wrist Rolls X 30 Seconds
Movement Prep
Recommended to Perform Each Movement of the Open Workout Starting With and Easy Scale and Building Up to the Workout.

Deadlift

Every 2:15 on the Minute X 3 Sets
1-3 Reps @ 90% 1RM
Pull-Ups
Every 2:15 on the Minute X 3 Sets
90% of Max Reps
*If Doing Banded Pick One Band and Stick With It the Next Several Weeks

WOD

Workout Format

Crossfit Open 25.3
20 Minute Time Cap

Competitive

5 wall walks
50-calorie row
5 wall walks
25 deadlifts (225/155)
5 wall walks
25 cleans (135/85)
5 wall walks
25 snatches (95/65)
5 wall walks
50-calorie row

Performance

5 scaled wall walks
50-calorie row
5 wall walks
25 deadlifts (135/85)
5 wall walks
25 cleans (95/65)
5 wall walks
25 snatches (65/45)
5 wall walks
50-calorie row

Lifestyle

5 bear crawls
50 strokes on the rower
5 bear crawls
25 deadlifts (95/75)
5 bear crawls
25 cleans (65/55)
5 bear crawls
25 snatches (45/35)
5 bear crawls
50 strokes on the rower

Friday, March 14th, 2025 - Bootcamp