WOD

WOD is "Workout of the Day."


  • 24JAN18 MARSTON

    CrossFit Rise Above – CrossFit

    Warm-up

    Warm-up (No Measure)

    0-10min

    :30 Seconds

    Walkouts

    Bodyweight Good Mornings

    Active Samson

    Active Spidermans

    Air Squats

    Push-up to Down Dog

    Slow Sit-ups

    Barbell Warmup

    5 Good Mornings

    5 Back Squats

    5 Elbow Rotations

    5 Strict Press

    5 Stiff-Legged Deadlifts

    5 Front Squats

    10-12min mobility

    Overhead Stretch on Wall – 1 Minute

    Have athletes place hands at shoulder width on the wall with arms full extended. Pressing the hands into the wall so they do not slide, drop the head and the chest towards the ground as much as possible. Walking the feet back and relaxing as much as possible will let gravity do the work in opening up the shoulders.

    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. Actively move back and forth between each side, pausing for a few seconds in order to feel a stretch.

    TEACHING

    Metcon

    Warm-up (No Measure)

    1Barbell Facing Burpees

    Flop, Pop, and Hop

    Flopping down into the burpee as opposed to performing an eccentric push-up will make for more efficient burpees and a less fatigued press on the barbell. Instead of slowly controlling the movement down, flop down, using the hands to brace the fall, before popping the feet outside of the hands and jumping up and over the bar. Saving the upper body here to allow for a more aggressive press down on the barbell in the toes to bar.

    Movement Prep

    3 Spidermans (each leg)

    3 Frog Hops

    2 Burpees

    2 Barbell Facing Burpees

    Toes to Bar

    Press Down

    Pressing down on the bar accomplishes a few things. First, for athletes who struggle stringing reps together, this will help them find a better rhythm. This is often a hip dominated movement, which leads to a lot of swinging. Using the shoulders helps with consistency of the kip. Secondly, pressing down on the bar shortens the distance athletes have to bring their legs and feet up in order to make contact with the bar. The hip flexors, one of the primary movers here, are used quite a bit in the burpee as well. If the legs don’t have to travel as far, the hip flexors aren’t going to be taxed quite as much.

    Movement Prep

    10 Scap Pull-ups

    10 Kipping Swings

    5 Knees to Chest

    5 Toes to Bar

    Movement Substitutions

    Reduce Reps

    Toes to Space

    Knees to Elbow

    Knees to Chest

    Deadlifts

    Set the Back

    Only lifting the heavy barbell for one reputation today, we want to make sure that athletes set their backs in the start position before pressing the bar off the floor. Typically when we are doing sets of more than one, the first deadlift is always the most difficult. The following are usually easier and look better because of the added momentum from the top going into the next reps. That being said, we only get one, so we want that one to be the best looking one. In the bottom, athletes should find vertical shins, brace their core, and have their shoulders pinned back befo

    Metcon (AMRAP – Rounds and Reps)

    “Marston”

    AMRAP 20:

    1 Deadlift (315/205)

    10 Toes to Bar

    15 Barbell Facing Burpees

    “Marston” is a Hero workout. A fallen Navy SEAL from Team 6, Blake Marston . Passing away on 1/10/15, he lived an amazing life.This workout was created by his fellow teammates. The weight on the barbell should be heavy for a deadlift, but not max effort. This should be a load that athletes could complete 5 touch a go repetitions when fresh.
    Slow is smooth and smooth is fast. With a longer workout and a heavy barbell, controlled is better than aggressive. Athletes should approach this how they would see themselves doing so 12 minutes in. That will likely be 2-3 quick sets of toes to bar and methodical, breathing burpees. Dialing in the pace on those two movement sets them up to approach the barbell in a state in which they can safely lift it off the ground. If they finish their first round in two minutes and finish with ten rounds, they most likely kept an appropriate speed throughout.

  • 23JAN18 TRI BURP SPRINTS

    CrossFit Rise Above – CrossFit

    Warm-up

    Warm-up (No Measure)

    :45 Seconds

    Row (:15 easy, :15 medium, :15 fast)

    Active Spidermans

    Burpees(:15 easy, :15 medium, :15 fast)

    Active Samson

    Shuttle Runs (:15 easy, :15 medium, :15 fast)

    Side Lunge

    TEACHING

    Warm-up (No Measure)

    Rowing

    Don’t Waste The Chain

    We want to get the most out of every single pull today. What often happen is that an aggressive drive does not happen until the middle or the back half of the pull. Not wasting any chain means starting this drive early out of the catch position. With relaxed arms, athletes will start the drive with the legs as soon as they change direction away from the monitor. This aggressive drive is best demoed by the coach or an athlete proficient at rowing. You can clearly hear the difference in when the flywheel revs up in relation to where the athlete is on the slide. Demo or have an athlete demo revving the wheel up at the beginning of the stroke and near the end of the stroke. We are aiming for every drive to start early.

    Movement Prep

    :30 Second Row

    BURPEES

    1. Don’t rest. Pace. If you stop [in the middle of your reps], it only takes longer to get going again. Most people need to stop because they’re going too fast, but the best thing you can do if you’re doing a lot of repetitions is to go “slow” and steady: Pick a pace you can maintain for however many burpees you need to do, and don’t stop. So if you only have to do five to 10 burpees, you can go a little faster. But if you’re doing 50 burpees, go slower so you can maintain a consistent pace.

    2. Feet go before hands. If you want to take a second off of your burpee, shoot your legs back before your hands hit the ground. When most of us first learn a burpee, we usually learn that our hands should hit the ground before we jump our feet back. But once you understand that basic movement, you can shoot your feet back before your hands land on the ground.

    Movement Prep

    :30 Second Burpees

    Shuttle Sprints

    Turns

    When going to turn, athletes should face the same direction the whole time. Depending on how the room is organized, have them pick a landmark to have their chest aimed at when the make their touch. The clock is a great landmark that helps them keep track of time. Facing t

    Metcon

    Metcon (5 Rounds for reps)

    “Tri Sprint Intervals”

    5 Rounds of:

    AMRAP 4:

    30/20 Calorie Row

    15 Burpees

    AMRAP 10 Meter Shuttles

    rest 4 minutes
    These movements are meant to be fast, but not an all out sprint from the beginning. Whatever pace athletes tend to fall into on the row and burpees, we can aim to push slightly harder than that. Envision completing just a 60/40 Calorie Row or a steady pace for 40 burpees. What would that effort feel like? That is the pace we are looking to find on those stations. This will allow athletes to have a push for the only movement that counts towards the score, the shuttle runs. Knowing there is four minutes of rest to follow is also an incentive to work a little harder on each round. There will naturally be a sticking point in the middle of the workout. Athletes will be relatively fresh for rounds 1 and 2, and the last round will always be there, but expect rounds 3 and 4 to get a little hairy. We want athletes to expect that to be the case and expect to overcome that adversity.

  • 22JAN18 HIGH HEELS

    CrossFit Rise Above – CrossFit

    Warm-up

    Warm-up (No Measure)

    :30 Seconds

    Jumping Jacks

    Active Spidermans

    PVC Pass Throughs

    Single Unders

    Active Samson

    Air Squats

    Single Unders

    Push-up to Down Dig

    PVC Overhead Squats

    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

    TEACHING

    Warm-up (No Measure)

    12-30min

    Double Unders

    Stay Loose

    In a somewhat grippy, metabolic, and shoulder intensive workouts, staying relaxed while on the rope will be important. When athletes tense up and death grip the rope, it is hard to move the wrists in a circle, which means the shoulders do a lot more of the work. Staying relaxed helps athletes breathe and get work done efficiently.

    Movement Prep

    :20 Seconds Single Unders

    :20 Seconds Double Unders

    Movement Substitutions

    Reduce Reps

    60 Single Unders

    Hang Squat Snatch

    Heels

    Our main focus today on the hang squat snatch is to make sure the heels are grounded until the hips extend and when athletes are in the bottom of the squat. If athletes roll forward onto the toes before they extend, the bar is likely to get away from the body, causing them to land on their toes in the squat. Therefore, staying back is important in both of these scenarios. Looking at their feet will help you find the root of the problem.

    Movement Prep

    3 Hang High Pulls

    3 Hang Muscle Snatches

    3 High Hang Power Snatch

    3 Hang Power Snatch

    3 Hang Squat Snatches

    Weightlifting

    Hang Snatch (1 X 1)

    30-42min

    BUILD TO HEAVY

    RECORD HEAVIEST WEIGHT

    IF IT’S UGLY/BAD FORM… IT DOESN’T COUNT

    Giving athletes 12 minutes to build to their heavy single. The faults athletes make here will show up in the workout as well if gone uncorrected

    Metcon

    Metcon (AMRAP – Rounds and Reps)

    “High Heels”

    AMRAP 9:

    10 Hang Squat Snatches (75/55)

    30 Double Unders
    The person who does best on this workout is the person who can stay most consistent throughout. It is not about going fast, but about not slowing down. 6 rounds, a very respectable score on this workout, is 1:30 per round. There will be many athletes who are capable of doing it fast, but the result will likely be a significant drop off later in the AMRAP. Slowing down the first round a touch and trying to maintain that on the following rounds leads to better scores than the opposite approach.

  • Balls off the BOAT

    CrossFit Rise Above – Strength for Runners

    Warm-up

    Warm-up (No Measure)

    2min Jog Warm-up/2min row

    30 sec:

    Jumping Jacks

    Samson Stretch (30 each side)

    Standing Lunges

    Metcon (Time)

    3 rounds

    Teams of 4

    10 Burpees

    15 Box Jumps

    20m Lunge/jog to end of line

    rest

    Metcon (AMRAP – Reps)

    3 rounds

    3min AMRAP

    12/9 cal row

    9 wall balls*

    * Wall balls go up by 3 each time

    3 min rest in between rounds

  • 20JAN18 HARD PASS

    CrossFit Rise Above – CrossFit

    Warm-up (No Measure)

    WOD Brief + Group Warmup (0:00-10:00)

    :30 Seconds

    Jumping Jacks

    Body Weight Good Mornings

    Walkouts

    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

    Metcon (Time)

    “Hard Pass”

    Teams of 3

    AMRAP 25:

    100/70 Calorie Row

    100 Deadlifts (135/95)

    80/60 Calorie Row

    80 Hang Power Cleans (135/95)

    60/45 Calorie Row

    60 Front Squats (135/95)

    40/30 Calorie Row

    40 Push Jerks (135/95)

    20/15 Calorie Row

    20 Clusters (135/95)

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