WOD

WOD is "Workout of the Day."


  • 22JUNE18 Strict Lynne

    CrossFit Rise Above – CrossFit

    Warm-up

    Warm-up (No Measure)

    :30 Seconds

    Push-up to Down Dog

    Active Samson

    Active Spidermans

    Air Squats

    Walkouts

    Barbell Warmup + Crossover Symmetry

    5 Good Mornings

    5 Back Squats

    5 Elbow Rotations

    5 Strict Presses

    5 Stiff-Legged Deadlifts

    5 Front Squats

    If you have Crossover Symmetry, pair up athletes, with one on the barbell and one on the bands. Switch upon completion. To streamline, have athletes on Crossover Symmetry complete 5 reps of each movement as well.

    Teaching

    Warm-up (No Measure)

    Bench Press

    Hands

    Hands should start just outside the shoulders. Narrow grip utilizes mostly triceps while a wide grip puts the shoulder in a more susceptible position for injury. Wrapping the thumb all the way around the bar also creates the safest position possible, especially when holding onto the bar for maximum repetitions.

    Shoulders

    Think about maintaining proper standing posture, just laying on a bench. Pinching the shoulder blades back places the rear deltoids on the bench and the shoulders back in the socket, creating a stable platform. This is a safer and more stable position for the athletes to press from.

    Feet

    The feet are often overlooked in the bench press. Pressing the feet into the ground while thinking about spreading the floor keeps the whole body active and helps generate added power into the press.

    Movement Prep

    10 Empty Bar Bench Press

    Build to Lighter Weight

    Strict Pull-up

    Hollow Body

    Looking to maintain a hollow body as much as possible today. Keeping the toes slightly in front of the bar keeps the body in a better position for pulling. While the “seahorse” pull-up arches the back and gets the chin to the bar easier, it does not help develop strength in a good position.

    Movement Prep

    10 Scap Pull-ups

    1-3 Strict Pull-ups

    Movement Substitutions

    Banded Strict Pull-ups

    Ring Rows

    Metcon

    Metcon (5 Rounds for reps)

    “Strict Lynne”

    5 Rounds:

    Max Bodyweight Bench Press

    Max Strict Pull-Ups

    Rest 3 Minutes Between

    In a strict variation of the CrossFit benchmark workout “Lynne”, we are looking to focus on pure upper body pressing and pulling strength. While the workout calls for bodyweight bench press and strict pull-ups, picking movements athletes could do 12-15 repetitions when fresh will allow them to get the most out of this workout. After they complete as many bench press reps as they can, they will immediately move to the pull-up bar for max repetitions before resting three minutes. The rest is just as important as the work, as it gives athletes time to recover so they can maximize their scores each round. Each round scored separately as bench press and pull-up repetitions.

    With three minutes of rest between each round, not looking to game this workout too much. What is more important that actual strategy during this workout is making sure that athletes have chosen a proper weight and pull-up modification to get the right stimulus. This three minute rest also allows for athletes to pair up on a bench so that they may spot each other. Everyone should have a spotter, but If someone doesn’t for some reason, making sure the bar doesn’t have any clips on will make for a safe bail of the weights.

  • 21JUNE18 John Deere

    CrossFit Rise Above – CrossFit

    Warm-up

    Warm-up (No Measure)

    :30 Seconds

    Easy Row

    Easy Bike

    Active Spidermans

    Medium Row

    Medium Bike

    Active Samson

    After Row

    Faster Bike

    Push-up to Down Dog

    Teaching

    Warm-up (No Measure)

    Row

    Relax the Hands + Shoulders

    Relaxing the hands and shoulders allows athletes to focus on their legs during each stroke as opposed to pulling hard with the arms. It is common to see a hard pull with the hands and the shoulders shrugged at the end of each stroke. With the dumbbell strict press immediately following each row, keeping the upper body relaxed will be even more important.

    Movement Prep

    :30 Second Row

    Farmer’s Carry

    Knee Bend

    When the legs stay straight during the farmers carry, it causes athletes to sometimes rock side to side. This side to side movement causes the kettlebells to swing, making them much harder to control. Slightly bending the knees will allow athletes to maintain better balance while carrying these implements.

    Arms Tight + Knuckles Under

    Along with the slight knee bend, one other thing that will help athletes maintain control on the dumbbells is keeping the arms tight to the side. Just like we do with the barbell, we want to squeeze the armpits together. Doing so will allow athletes to move faster, as the weight they are holding is better connected to the body. Also, getting the knuckles further under the handle will enable athletes to have a stronger and fuller grip than holding the bells with their fingertips.

    Movement Prep

    With workout weight:

    5 Double Kettlebell Deadlifts

    25 ft. Farmers Carry

    Metcon

    Metcon (Time)

    “John Deere”

    For Time:

    21-15-9

    Row Calories

    Schwinn Bike Calories

    200 Meter Farmers Carry (53/35)

    21-15-9

    Row Calories

    Schwinn Bike Calories

    200 Meter Farmers Carry (53/35)

    21-15-9

    Row Calories

    Schwinn Bike Calories

    In between three rounds of row and bike calories, athletes will carry a pair of kettlebells by their sides for 200 meters. This should be a weight that they could complete the 200 meters broken when fresh. Within the workout, taking 2-3 short breaks is appropriate. Women will complete 15-12-9 for calories on both machines. Stagger by 5-7 minutes if short on equipment. If unable to Schwinn Bike, complete one of the following:

    15-10-5 Assault Bike (Women: 9-7-5)

    21-15-9 10 Meter Shuttle Runs

    While the Farmer’s Carries in todays workout present their own challenge, it is vastly different from that of the machines. The row and the bike are more taxing on the lungs, while the kettlebells will fatigue the shoulders and grip more. This minimal interference means that athletes can afford to push both stations without one negatively effecting the other too much. The pace on the 21’s and 15’s should be aggressive, while the last set of 9 on the bike can be taken a touch slower, allowing athletes to get right to the bells. On the Farmer’s Carry, taking a couple really short breaks will preserve the grip for the remainder of the carries and the row. When the bells are in hands, there can be a sense of urgency about moving quickly to reduce time under tension.

  • 20JUNE18 Double Dribble

    CrossFit Rise Above – CrossFit

    Warm-up

    Warm-up (No Measure)

    :30 Seconds

    Jumping Jacks

    Push-up to Down Dog

    Easy Single Unders

    Active Spidermans

    Higher Single Unders

    Active Samson

    Modified Barbell Warmup

    5 Good Mornings

    5 Back Squats

    5 Elbow Rotations

    5 Snatch Grip Push Press

    5 Overhead Squats

    5 Snatch Grip Stiff-Legged Deadlifts

    PVC Pass Throughs – :30 Seconds

    With hands wide and arms long, raise arms up and over the head until PVC touches behind you.

    Ankle Stretch – :30 Seconds Each Leg

    Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.

    PVC Overhead Squats – :30 Seconds

    With elbows locked out overhead, squat to full depth with a pause in the bottom. Quality over speed here.

    Teaching

    Warm-up (No Measure)

    Air Squats

    Stance

    In the air squat, it is common to see athletes take slightly too wide of a stance. While they are able to get their knees out initially, they are more likely to track in when fatigued. Bringing the stance to about shoulder width allows athletes to drive their knees out further and utilize more of their leg muscles.

    Movement Prep

    Establish Stance

    5 Pausing Air Squats

    5 Air Squats

    Double Unders

    Handles Connected

    When the hands move back during double unders, the rope is more likely to make contact with the feet or change the jumping mechanics in a negative way. When the hands are placed just forward of the hips, athletes can envision that the ends of both the handles are connected by another rope. If the hands move back past the front of the body, that imaginary rope would cause a trip up.

    Movement Prep

    :15 Seconds Quick Single Unders

    :15 Seconds High Single Unders

    :15 Seconds Double Under Practice

    Movement Substitutions

    Reduce Reps

    150 Single Unders

    1 Minute Double Under Attempts

    Power Snatch

    Body + Arms

    One of the more common faults in the snatch is an early arm bend. A different way to think about the movement that may help avoid this is to make sure the the body at the arms are always moving in the opposite direction. As the body is rising, the arms are staying down. Once the body is dropping down, the arms are traveling up. Body up, arms down. Body down, arms up.

    Movement Prep

    3 Down and Ups

    3 High Pulls

    3 Muscle Snatches

    2 High Hang Power Snatches

    2 Hang Power Snatches

    2 Power Snatches

    Weightlifting

    3 Position Power Snatch

    Build to Heavy Complex

    Athletes will have 15 minutes to work to a heavy 3-position power snatch. The three positions are from the hip, just above the knee, and the floor. With a lot of time on the clock, the first few sets are meant to be very light and focused. From there, athletes are free to build in weight as they see fit, granted they are moving well.

    Metcon

    Metcon (Time)

    “Double Dribble”

    3 Rounds For Time:

    75 Double Unders

    50 Air Squats

    15 Power Snatches (115/80)

    The weight on the barbell in “Double Dribble” should be something that athletes could complete 15+ repetitions unbroken when fresh. Within the workout, looking for these to be performed in short sets or very quick singles.

    With air squats following the double unders, athletes can afford to bite off a little more than they can chew on the rope. 1-2 planned sets here will be ideal. On the air squats, the first 30-35 can be performed at a slightly faster pace, with the last 15-20 performed at more of a recovery pace in order to be able to immediately get to the barbell. Quick singles or small sets are the name of the game for the power snatches, whichever keeps athletes resting as little as possible between reps.

  • 19JUNE18 Kelen Helly

    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

    Toe Walk

    Heel Walk

    3 Air Squats + Broad Jump

    High Knees

    Butt Kickers

    Skip for Height

    Skip for Distance

    Childs Pose on Box – 1:00

    With arms together and straight out front on a box, 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.

    Pigeon Pose on Box – :30 Seconds Each Side

    Bring one leg in front of body with the other straight behind. The goal is to have the shin straight across with hips and shoulder squared forward. Lean forward over the front leg to dive deeper into stretch.

    Teaching

    Warm-up (No Measure)

    Wall Balls

    Heels Down

    An object that we are attempting to catch in front of our bodies from a height of 9-10 ft will naturally want to pull us onto the toes. When athletes come up onto the toes, it is a less than ideal position for the knees and the ball is more likely to skim the wall, resulting in an even harder catch on the next rep. Keeping the heels grounded throughout the squat will keep athletes in a safe squatting position, and increase the efficiency of the wall ball.

    Movement Prep

    5 Front Squats

    5 Push Press

    5 Thrusters

    5 Wall Balls

    Box Jumps

    Swing the Arms

    Just like in the kb swing, we want our arms and our hips to move in unison. Getting the arms involved on the box jumps is important in generating added momentum that will assist in getting athletes to the top of the box. While bringing the arms into the picture is helpful, we want athletes to be aware of where the box is in relation to their hands. When this is overdone, there is the tendency for the hands to hit the box on the way up, which could lead to hand injuries.

    Movement Prep

    10 Small Hops

    10 Tall Hops

    4 Step-ups (each leg)

    4 Box Jumps

    Kb Swings

    Arms Long

    With pullups to follow, want to make sure that the arms remain long at the bottom of the swing. There is often a slight bend that taxes the biceps in an unnecessary way. Keeping the arms long throughout will help athletes generate the majority of the power with the hips and preserve the arms.

    Movement Prep

    With Lighter Kb

    5 Deadlifts

    5 Russian Swings

    5 Full Swings

    With Workout Kb

    5 Deadlifts

    5 Russian Swings

    5 Full Swings

    Warm-up (No Measure)

    Pull-ups

    Toes – Hips

    In order to stay in a solid hollow position during both pull-ups, we want athletes leading their way up towards the bar with the toes first. It is commonly seen that the lower half of the legs stays behind the body as athletes leads with the hips. Athletes will feel significantly heavier in this position. The tighter you stay, the less you weigh. Making a kicking motion with the feet pressed tightly together before popping the hip will help athletes find the weightless moment and rhythm we are looking for in the pull-up.

    Movement Prep

    10 Scap Pull-ups

    10 Kip Swings

    1-3 Strict Pull-ups

    3 Kipping Pull-ups

    Movement Substitutions

    Reduce Reps

    Jumping Pull-ups

    Ring Rows

    Banded Pull-ups

    Metcon

    Metcon (Time)

    “Kelen Helly”

    For Time:

    1 Round of “Kelly”

    2 Rounds of “Helen”

    1 Round of “Kelly”

    1 Round of Kelly:

    400m Run

    30 Box Jumps (24/20)

    30 Wall Balls (20/14)

    1 Round of Helen:

    400m Run

    21 Kettlebell Swings (53/35)

    12 Pull-ups

    Combining two CrossFit benchmark workouts today with rounds of “Kelly” and “Helen”. Weights on the kettlebell and wall balls and variation on the pull-ups should be something that athletes could complete in 2 sets within the workout if they wanted to. If unable to run, complete one of the following:

    500/400 Meter Row

    40/30 Calorie Schwinn

    25/15 Calorie Assault Bike

    If you’ve ever done the CrossFit Benchmark workout “Kelly”, which totals five rounds of the above listed movements, you know that the higher repetition numbers make it more of a pacer when compared to “Helen”, which is more of a sprint when traditionally done. With a combination of both workouts today, we’d almost rather approach this as if athletes were completing 4 rounds of “Kelly”. This means finding a steady pace on the run and a maintainable break up strategy for the swings, pull-ups, box jumps, and wall balls. One or two small breaks on each of the movements inside the gym combined with a pace that athletes envision that could hold for a two mile run will ensure consistency across the rounds. Looking to push the pace once athletes reach the wall balls and box jumps on the final round of “Kelly”.

  • 18JUNE18 Nose Bleed

    CrossFit Rise Above – CrossFit

    Warm-up

    Warm-up (No Measure)

    Rowing Game

    Athletes will start by completing 3 burpees and rowing 6 calories. When they get off the rower, they will throw a light ball at a wall ball target from about 10 feet away. If you don’t dodgeball or targets, athletes can roll a wall ball to hit a foam roller. If they miss the target, they have to complete a 100 meter run penalty lap before getting back on the rower. If they hit the target, they can hop right back on the rower for their 6 calories. Play for either 4 or 5 minutes. Whoever has the most calories at the end is the winner.

    :30 Seconds

    Knuckle Drags

    Push-up to Down Dog

    Active Samson

    Active Spidermans

    Air Squats

    Barbell Warmup

    5 Good Mornings

    5 Back Squats

    5 Elbow Rotations

    5 Strict Press

    5 Stiff-Legged Deadlifts

    5 Front Squats

    Front Rack Stretch – :45 Seconds

    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.

    Wrist Stretch – :45 Seconds

    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.

    Child’s Pose – :45 Seconds

    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.

    Teaching

    Warm-up (No Measure)

    Row

    Core + Head

    How we sit on the couch or at work will likely be our default position on the erg. If our shoulder and back are slouched forward, the pelvis is titled and the muscles around it (core and legs) will be unable to work properly. Athlete can imagine that someone is pushing down on their head and that they have to press up against the force. This brings the shoulders down and engages the core. Shifting the hips back on the seat also better positions athletes for better leverage and power with each stroke.

    Movement Prep

    Establish Seated Position

    :30 Second Row

    Burpee

    Upper Body

    It is common to see athletes control their bodies down to the floor with the arms and lead with a press of the arms out of the bottom like a push-up. With push presses to follow this movement, we can focus on not overusing the upper body on the way up or down. Rather than excessively taxing the chest and arms, athletes can think about “flopping” down to the ground, using gravity to their advantage. Using the core and legs to jump the lower extremity into an athletic landing position is ideal on the way up. While the arms are not out of the picture fully, they don’t dominate the movement.

    Movement Prep

    3 Push-ups

    3 Frog Hops

    3 Burpees

    Deadlift

    Vertical Shin

    The static set-up position is a great place to identity the possible efficiency of the deadlift. A simple fix here can make a big different. We often see the barbell out near the toes with the knees driving forward in that direction as well. An attempted lift from here would likely lead to a looping bar path and a rounded back. Brining the bar back over the loops of the laces and pressing the knees back to nearly vertical allows athletes to better keep their backs flat and bars close.

    Movement Prep

    Establish Set-up Position

    5 Empty Bar Deadlifts

    Warm-up (No Measure)

    Push Press

    Knees Away, Knees Back

    Both the dip and the drive portion of the push press are important in executing properly. In the dip, there is the tendency for the knees to cave in or the weight to roll to the inner edge of the foot. When this happen, athlete’s support base and power output is compromised. When completing their shallow dip, athletes can drive the knees away from each other like their have opposing magnets on them. In order to drive the bar overhead, athletes will aggressively shoot the knees back and the hips forward to reach triple extension. In the push press, there is no re-bend of these joints, so “squeezing” until the bar is fully overhead is what differentiates this movement from a push jerk.

    Movement Prep

    3 Dips

    3 Drives

    3 Push Press

    Build to lighter weight

    Metcon

    Metcon (AMRAP – Reps)

    “Nose Bleed”

    AMRAP 15:

    27/21 Calorie Row

    21 Deadlifts (135/95)

    15 Burpees

    9 Push Press (135/95)

    Athletes will choose one weight for the barbell, with the push press being the deciding factor. The deadlift bar is intended to be very light, something athletes could complete 35+ repetitions unbroken when fresh, while the push press will be on the moderate side of heavy. This should be a weight that athletes could complete 15+ unbroken repetitions when fresh, ideally taking no more than one break per round during the workout. If short on rower, stagger heats by 2-3 minutes.

    The push press will likely provide the biggest challenge of today’s workout as far as weights go, although they only contribute to 9 of the 72 total repetitions per round. While completing these in 1-2 sets is important for getting back to the movements that athletes can keep moving on, how they navigate the other 63 repetitions will have a big impact on their scores. If athletes approach the first three movements as if they had to complete 9 push presses without dropping, it is possible that they may come out too slow. Instead, they can think about only having to get 5 reps. After the burpees, immediately picking up the bar for 5 reps is less intimidating and easier to accomplish. Once at the 5 rep mark, they can decide finish out the nine reps or give it a quick break. This “just start” mindset will also benefit athletes on the deadlifts as well. Although light, going unbroken would likely cause them to slow down on the row. Think 7 reps and evaluate once there.

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