CrossFit Rise Above – CrossFit


Warm-up (No Measure)

2 Rounds:

30 Seconds Each

Active Spidermans

Active Samson

Air Squats

Push-up to Down Dog

Cossack Squats

PVC Pass Throughs

Barbell Warmup

performed with empty barbell

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Overhead Squats

5 Stiff-Legged Deadlifts

5 Front Squats

Warrior Squats – 10 Repetitions

With the barbell on the ground directly in front of you, squat down and place one hand on. Keeping that elbow locked out and your chest tall, reach with the opposite hand overhead, focusing on rotating the shoulders and upper back (thoracic). Look towards the fingertips, pause for a moment, and then change arms. A reach with both arms counts as a single repetition. Rest as needed to accomplish the 10 repetitions.

Child’s Pose – 1:00

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)


Movement Prep

10 Scap Pull-ups

10 Kip Swings

1-3 Strict Pull-ups

3 Pull-ups

3 Chest to Bar Pull-ups

Movement Substitutions

Cut Reps to 15-12-9 or 12-9-6

Chin Over Bar Pull-ups

Jumping Chest to Bar Pull-ups

Jumping Pull-ups

Banded Chest to Bar Pull-ups

Banded Pull-ups

Ring Rows


Brining athletes through a progression with the barbell leading up to the full squat snatch. Goal here is to give one or two focus points for each that build upon each other. Placing barbell to the ground between each to minimize time under tension. Performing 3 repetitions of each movement on the coach.

Snatch Deadlift

Hips and Shoulders Rising Together

Press Through the Floor

Snatch Deadlift + High Pull

Elbows High and Outside

Keep the Bar Close

Muscle Snatch

Aggressive Hip Drive

Punch Hard

Overhead Squat (pausing in bottom)

Find Balance

Active Shoulders

Snatch Balance (pausing in bottom)

Speed Under the Bar

Aggressive Punch

Movement Prep:

Finding positions we established above

3 repetitions of each:

High Hang Snatch

Hang Snatch

Full Snatch

Build Up:

Give athletes 3 minute to build to a weight lighter than what they are using in the workout.

Metcon (Time)

“Snake Bite”

Option A:

For Time:


Squat Snatch (95/65)

Chest to Bar Pull-ups


Option B:

For Time:


Power Snatch (95/65)

Overhead Squats (95/65)

Chest to Bar Pull-ups


Option C:

For Time:


Power Snatch (75/55)

Overhead Squats (75/55)

looking to choose a weight on the barbell that athletes could complete 15+ snatches and chest to bar pull-ups unbroken when completely fresh. Stimulus here is to complete the work in under 12 minutes. For athletes without the goal of competing in the sport of CrossFit, we have provided two more options that replace the squat snatch and allow them to prioritize mechanics, while still getting a great workout.

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