WOD

WOD is "Workout of the Day."


  • 20APR18 BELT BUCKLE

    CrossFit Rise Above – CrossFit

    Warm-up

    Warm-up (No Measure)

    PVC Game

    Have athletes circle up with PVC in hand. The coach will give the call of right or left. Athletes will let go of their PVC pipe and try to grab the persons to their left or right. Widening the circle makes it more difficult and brining it in makes it easier. A couple ways to play here. The group can be one team and any time a PVC hits the floor, there is a penalty of some bodyweight movement. You can also play elimination. In this one, if an athlete drops their PVC, they are out and complete a penalty.

    :30 Seconds

    Easy Row

    Push-up to Down Dog

    Medium Row

    Active Samson

    Faster Row

    Active Spidermans

    Barbell Warmup

    5 Good Mornings

    5 Back Squats

    5 Elbow Rotations

    5 Strict Press

    5 Stiff-Legged Deadlifts

    5 Front Squats

    Warm-up (No Measure)

    Chest Stretch – 1 Minute

    Athletes will lay on their chest with arms out in a “T”. Bring the left arm next to the left shoulder and swing the left leg over the right leg, feeling a stretch in the right pec. Alternate between sides for one minute, focusing on breathing, before switching.

    Hip Bridges – 1 Minute

    Lay flat on your back with feet hip width and knees at 90 degrees. Send the hips upward by driving through the mid foot. Squeeze the glutes hard before controlling the descent back down. One minute nice and controlled.

    Ankle Stretch – :30 Seconds Each Side

    Place the foot at an angle against a post on the rig, bringing the chest as far forward as possible to stretch out the calf.

    Warm-up (No Measure)

    Row

    Belly Button

    The midline is talked about a lot on barbell movements, but less frequently with mono-structural movements. One thing that we see a lot with rowing is that athletes reach their arms forward, rounding their spine into the catch position. Rather than thinking of reaching with the arms, we can have them think about sitting tall and bringing the belly button closer to the monitor. This places them in a better position to execute a strong stroke.

    Movement Prep

    :15 Second Catch Position Hold

    :30 Seconds Easy Row

    Lateral Bar Burpee

    Options

    A couple of options on the lateral barbell burpees for athletes to play around with. The first option is to stay low to the ground and jump from an “all fours” or “bear crawl” position. The cycle time here is quick, as athletes keep their chest and hips close to the floor. One downside to a faster cycle time early on in a workout is that breathing becomes more difficult. The other option would be to stand up a little more and take a composure breath before hopping over. While this is slower, it may be more consistent for athletes across the 50 repetitions. Both may be appropriate at different points in the workout.

    Movement Prep

    4 Lateral Barbell Burpees

    Deadlift

    Upper Back

    With the upper half of the body holding onto the weight on the deadlift, it is important to make sure everything is locked in, as to avoid the commonly seen rounding of the upper back. The first thing to think about is the shoulders. These naturally want to be pulled forward by the load. Making sure the shoulders are pinned down and back in the first step. Once the shoulders are pinned down and back, athletes can focus on what the arms are doing. The arms play a big part in making sure the bar stays close to the body. In order to keep the bar tight to the body, the arms have to stay tight to the body. Flexing the triceps and pinning the arms to the rib cage creates a solid, unchanging foundation that allows athletes to stay neutr

    Metcon

    Metcon (Time)

    “Belt Buckle”

    For Time:

    1,000 Meter Row

    30 Deadlifts (225/155)

    50 Lateral Barbell Burpees
    One time through for time on this short chipper. The best way to find the right stimulus is to choose the right weight on the barbell. The deadlifts should be performed at a weight that athletes are capable of holding onto 20+ repetitions when fresh. If athletes are on the fence, lighter is always better. This shouldn’t be a load where we are limited by strength. A small set should always be in the tank. The burpees are performed laterally over a barbell, with no need to reach full extension at the top of each rep.

    While all three movements are impactful in their own way, the row is the least important part of the workout. Going a couple seconds slower on your pace per 500 can pay off big time in terms of holding on for bigger sets of deadlifts. Based on how confident athletes are with their deadlift, going 5-10 seconds slower than their pace per 500 of their best 2k row will set them up nicely for the next movement. Once at the barbell, the proper sets will be athlete specific. 15-15, 12-10-8, 10-8-7-5, or 5 sets of 6 are just a few of the many options. No matter the breakup plan, the goal is to minimize rest between. Finishing out with the burpees, the pace is less important than not stopping. Just like in running, take it one step at a time and try to keep moving without a break for all 50 reps, even if that means going slower from the beginning.

  • 19APR18 Strongman Style

    CrossFit Rise Above – CrossFit

    Warm-up

    Warm-up (No Measure)

    Line Drills

    200 Meter Run

    Quad Stretch

    Knee to Chest

    Solider Kicks

    Knuckle Drags

    Side Lunge

    Cradle Stretch

    Walking Samson

    Walking Spidermans

    Walkouts

    3 Air Squats + Broad Jump

    High Knees

    Butt Kickers

    Skip for Height

    Skip for Distance

    Teaching

    Warm-up (No Measure)

    There are going to a number of different movement combinations being used for this workout depending on available equipment. Best practice is to spend roughly 3-4 minutes on each station, going over teaching points and letting the groups get comfortable with the weights/equipment they will use in the workout. There may be groups using a variety of different weights, so this is also a great opportunity to iron on the logistics of changing weights if necessary. Each group will start at a different station and rotate on 5 minute intervals during the workout.

    Prowler Push

    Footwork

    The footwork positioning on the prowler push is very similar to running. The feet will be in normal running stance and the feet will always strike right under athletes center of mass. The cadence of the feet will be determined by the weight on the sled, but we want to ensure that athletes are taking short, strong strides.

    Sled Pull

    Reach & Lean

    On rope climbs, we talk about bringing the hands as high as possible before bringing the knees up. On the hand over hand sled pull, we’re also thinking about walking the hands far forward on the rope to begin. We can limit the number of total pulls by reaching further down the rope each time. Once athletes have a strong grip on the rope, they can open their hip and finish with a pull.

    D-Ball or Sandbag to Shoulder

    Push Hips Through

    No matter if athletes prefer to get the ball to their lap first or complete the clean in one fluid motion from the ground, the hips are responsible for doing the work. Athletes will push their hips forward, creating upward motion on the ball as they guide it to their shoulder with the arms.

    Metcon (AMRAP – Reps)

    “Strongman Style”

    Teams of 4-5:

    AMRAP 25 (5 Minutes at Each Station):

    Prowler Push

    Hand over Hand Sled Pull

    Calorie Assault Bike

    D-Ball or Sandbag Clean or Atlas Stone

    Tire Flip
    Strongman style movements are a fun opportunity to vary training and prepare for things in everyday life. Very rarely will be presented a symmetrical object like a barbell to pick up off the ground or press overhead in the real world. These objects tend to me more asymmetrical and unwieldy.

  • 18APR18 Elbow Grease

    CrossFit Rise Above – CrossFit

    Warm-up

    Warm-up (No Measure)

    :30 Seconds

    Easy Bike

    Active Spidermans

    Medium Bike

    Push-up to Down Dog

    Faster Bike

    Air Squats

    Barbell Warmup

    5 Good Mornings

    5 Back Squats

    5 Elbow Rotations

    5 Strict Press

    5 Stiff-Legged Deadlifts

    5 Front Squats

    Banded Walks – 2 Rounds: 10 Steps Each Direction + 10 Air Squats

    Looking to prime to glutes for the squats in today’s workout. A couple of options here. If your gym is equipped with mini bands, have athletes place the band just below the knee. You may also double or triple loop a low tension band. Other option is to have athletes step on a medium tension band, with the inside edges of the band coming in contact with the outside edge of the foot. From here, looking to assume a quarter squat stance with the hips back and the knees driving out.

    Warm-up (No Measure)

    Couch Stretch – 1:00 Each Leg

    Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but not overwhelming stretch. Focus on your breathing.

    Medicine Ball Squat Hold – 1 Minute

    Using the medicine ball to drive the athletes to the bottom of the squat, the goal here is to drive the knees out with the elbows while keeping the heels on the ground.

    Teaching

    Warm-up (No Measure)

    Back Squat

    Control

    While these are not tempo back squats, controlling the descent will allow athletes to stay in a good position and maintain tension. It is common to see athletes use a bounce, or stretch reflex, in the bottom of the squat to help them stand up. There is a benefit to utilizing the stretch reflex when trying to lift as much weight as possible, but for today’s purposes, a controlled eccentric (down) portion and explosive (up) concentric portion will better enable athletes to stay mechanically sound and keep their midline engaged throughout.

    Spread the Floor

    Instead of using the stretch reflex for tension and extra assistance, athletes can think about spreading the floor with the feet. Spreading the floor outward recruits more glute and hamstrings, the same muscles that contribute to the stretch reflex. The more muscle involved, the greater the potential for the lift.

    Movement Prep

    5 Pausing Back Squats

    Medicine Ball Squat Clean

    Full Extension

    Although the weight of the ball is much lighter than athletes are accustomed to, we still want to emphasize full extension on each repetition. We can think of the hip opening all the way as a requirement for the rep to count. And while the weight is light early on, the combination of fatigue from the bike and cumulative squatting is going to require more power from the hips as time ticks by.

    Laces Out

    One of the most common faults seen in the medicine ball clean is athletes curling the ball up to the front rack with the arms. The habits exhibited and/or created here will carry over to cleans with the barbell, so we want to think about rotating the hands around the ball instead, just as the elbows rotate around the bar in a clean. Athletes can focus on keeping the laces out when practicing this in the pull under section and during the full squat cleans.

    Movement Prep

    3 Deadlifts

    3 Deadlift-Shrugs

    3 Front Squats

    3 Pull Unders

    3 Medicine Ball Squat Cleans

    Weightlifting

    Back Squat (heavy set of 5)

    Athletes will have 15 minutes to build to their heavy set of 5. They can group up into teams of 2-3 based on height and estimated weight selection. This is a great opportunity for coaches to get around to each athlete for seeing and correcting.

    Metcon

    Metcon (AMRAP – Reps)

    “Elbow Grease”

    Alternating On the Minute x 14 (7 Rounds):

    Odd – 14/10 Calorie Assault Bike OR row

    Even – :30 Seconds Max Medicine Ball Squat Cleans (20/14)
    The bike is not scored today, however athletes can create a time or pace goal for each round. Each time they get back to the bike, they can attempt to replicate the time it took to complete the calories or aim to hold the same RPMs across. The harder they go, the fitter they get and the more time they have to rest before beginning the cleans. Again, the medicine ball squat cleans should be performed at a weight that will not be dropped within the :30 second window. These will take place at the beginning of each minute, from the 0:00 – 0:30. The :30 seconds of rest to follow gives athletes the incentive to push the bike just as hard in the next round.

    Today’s score is the lowest number of medicine ball squat cleans across the seven rounds. If unable to Schwinn Bike, complete one of the following:

    14/10 Calorie Assault Bike

    14/10 Calorie Row

    200 Meter Run

  • 17APR18 Helen

    CrossFit Rise Above – CrossFit

    Warm-up

    Warm-up (No Measure)

    Line Drills

    200 Meter Run

    Quad Stretch

    Knee To Chest

    Straight Leg Kicks

    Side Lunge

    Walking Samson

    Walking Spiderman

    Inchworms

    3 Air Squats + 1 Broad Jump

    High Knees

    Butt Kickers

    Kettlebell Calf Smash – 1 Minute Each Side

    Place on leg on kettlebell, moving ankle through as much range of motion as possible. Start low and work way up the calf. Spend more time in areas of tightness. Placing the opposite leg on top of the bottom leg will add more pressure.

    Childs Pose on Kettlebell – 1 Minute

    With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

    Warm-up (No Measure)

    Pull-ups

    Hand Position

    If you have athletes hang from their fingertips, their knuckles will be in front of the bar. If they have their knuckles over the bar, they will find that more of the hand is in contact and that they have a more secure grip. If they had to hang from a bar for an extended period of time, they would most likely pick the second option to do so. Not only is knuckles over the bar a safer and more secure grip, but it also shortens the lever arm, making the movement easier. If knuckles are in front of the bar, athletes have to pull a further distance from a less stable position, which is not as efficient as knuckles over.

    Movement Prep

    10 Second Dead Hang

    10 Scap Pull-ups

    5 Kipping Swings

    1-3 Strict Pull-ups or Ring Rows

    3 Pull-ups

    Kettlebell Swings

    Straight Arms

    Very often when swinging a kettlebell, there can be a small bend in the arms at the bottom of the swing. Over the course of many repetitions, this adds a lot of extra tension onto the biceps. Knowing there is an immediate transition to the pull-ups, we want athletes to do their best to keep their arms as long as possible when the bell is between their legs. This enables the hips to create the majority of power of the swing overhead and takes stress off the arms.

    Grip

    Grip also plays a factor in holding onto both the kettlebell and pull-up bar. The weightless moment at the top of swing is a great opportunity to relax the grip. Avoiding death gripping the handle throughout the whole movement will allow athletes to avoid excessive forearm fatigue.

    Movement Prep

    With Lighter Weight

    5 Kettlebell Deadlifts

    5 Russian Swings

    5 Full Swings

    Warm-up (No Measure)

    Run

    Lean

    Last week we talked about body position, focusing on staying “stacked”. In this position, the ears are over the shoulders, the shoulders over the hips, and the hips over the ankles. Starting in this position is great, but if we stayed completely straight up and down, there would be nowhere to go. In comes the forward lean. This is a lean at the ankles and not a lean at the waist. Just as we would in a squat, we want the chest to stay upright as we lean at the ankles to make forward progress. In today’s drill, have athletes start by lightly hopping in place with a tight body, just as they would with single unders. After 10 hops in place, they will lean forward slightly for 10 hops before going on a 100 meter run. Repeat this twice to drill in proper body position during the “controlled fall” of running mechanics.

    Movement Prep

    2 Rounds:

    10 Bunny Hops (In Place)

    5 Bunny Hops (Moving Forward)

    100 Meter Run

    Metcon

    Helen (Time)

    3 Rounds for time of:
    400m Run
    21 Kettlebell Swings, 53# / 35#
    12 Pull-ups
    The first goal in Helen is to push for unbroken sets on the work inside the gym. In order to do so, we are looking at pacing the runs to ensure we can accomplish these numbers in big, consistent chunks across all three rounds. Just like on “Nancy”, we would rather slow down the runs a touch if that allows you to hold onto the bell and pull-up bar. If we have the movements on the inside of the gym unbroken without a doubt, it’s the opposite approach – it’s a question of how hard can we push the running. For athletes with previous scores, doing the math for what split they need to hold across the three rounds will help them feel out if they are on track when they leave the building after round one. Building in time to this section to go for a cool down walk or have stretch with athletes after the workout is complete.

  • 16APR18

    CrossFit Rise Above – CrossFit

    Warm-up

    Warm-up (No Measure)

    Line Drills

    Quad Stretch

    Knee To Chest

    Straight Leg Kicks

    Side Lunge

    Walking Samson

    Walking Spiderman

    Inchworms

    3 Air Squats + 1 Broad Jump

    High Knees

    Butt Kickers

    Barbell Warmup

    5 Good Mornings

    5 Back Squats

    5 Elbow Rotations

    5 Strict Press

    5 Stiff-Legged Deadlifts

    5 Front Squats

    Wrist Stretch – 1 Minute

    From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist. At the halfway point, switch fingertips to face away and repeat.

    Front Rack Stretch – 1 Minute

    Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

    Teaching

    Warm-up (No Measure)

    Clean and Jerk

    Hips

    Proper hip position allows athletes to feel balanced, stable, and powerful when getting the bar from the ground to shoulder and then shoulder to overhead. When the hip flexes properly, the glutes and the hamstrings load along with the quads. In a muted hip, where the hips doesn’t flex and the knees track forward, this does not happen. Because of hip and knee mechanics, the muted hip is very quad dominant and puts all the pressure in the front of the leg. Power, among many other things, is significantly reduced when you take away the loading of the glutes and the hamstrings. When finding catching the clean and finding the dip position, we want to make sure the hips travel backwards as the knees track out.

    Split

    The split jerk is something we perform less commonly than push press or push jerk. Despite the split being the most efficient receiving position, many athletes are able to lift more in the push press or the push jerk due to the more complicated footwork pattern of the split. For these athletes, the strength is likely there, so the skill will take priority. To find this balanced split position, we can have athletes step back into a lunge. In this position, their front knee should be slightly behind the ankle. The back knee should be just under the back hip with the toe on the ground. When athletes stand up halfway they will find their split jerk position. If they were to lean and fall forward, the foot that moves forward first will likely be the front foot in the receiving position. The biggest fault we see here is a straight back leg which puts most of the weight on the front foot. Making sure the back knee is bent every rep will be important to avoid this. For resetting, athletes will recover their front foot and then back foot.

    Movement Prep

    3 High Hang Power Cleans

    3 Strict Press

    3 Hang Power Cleans

    3 Push Press

    3 Power Cleans

    3 Push Jerks

    Establish Split Position

    3 Jumps to Split Position (Thumbs on Shoulders

    Clean and Jerk (Heavy SIngle)

    Grouping athletes up into teams of 2-3 as they build to a heavy single power clean and jerk.. Other barbells will be put away to increase floor space and limit the amount of bodies moving at once so coach can dial in seeing and correcting.

    Metcon

    Grace (Time)

    For Time:
    30 Clean and Jerks, 135# / 95#
    We tackled the well known benchmark workout “Isabel” last Monday. Today, we take on a close relative, “Grace”. We will prepare for this workout by building to a heavy single power clean and jerk. Heavy is relative for the day and does not mean 1RM, although if athletes continue to move well as the weight increases, they can absolutely go for a personal best. We will go over the split jerk to be used in the heavy clean and jerk, while the push jerk will likely be the best option for the conditioning piece. Athletes should choose a weight on “Grace” that they are capable of completing 10+ unbroken clean and jerks when fresh. If athletes have previously completed the workout with a lighter weight and finished under 3 minutes, adding a little weight for this attempt would be appropriate.

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