13FEB18 COME CLEAN

CrossFit Rise Above – CrossFit

Warm-up

Warm-up (No Measure)

:30 Seconds

Easy Bike

Bodyweight Good Mornings

:20 Seconds

Medium Bike

Active Spidermans

:15 Seconds

Fast Bike

Air Squats

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)

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. After 30 seconds, reverse hands by facing fingertips away from the body and repeat active stretching for final 30 seconds.

Box Supported Ankle Stretch – 1 Minute

Putting the hands on the box for support, pedal the heels back and forth towards the ground to stretch up the calves.

TEACHING

Metcon

Warm-up (No Measure)

Box Jump Overs

Side to Side

There are several ways to execute a box jump over. With no need to fully extend on the box, the only thing we are looking for is getting the feet from one side of the box to the other in the most efficient way possible. One of the faster ways to get over the box is by laterally jumping over the box, taking the need to turn at the top out of the equation. Athletes can jump up and step down or rebound these. With any form of rebounding, we want to make sure athletes are educated on the possible risks based on what their goals are. While this is faster and a skill necessary in competition, there is an greater risk of an achilles injury with this style of jumps. Athletes can make their own choices, but if they have no goals of competing, stepping down on this option or any of the following can better guard against injury.

Jump and Turn

In this next style of jump, athletes will face the box to jump. There are a couple options on the turn. Athlete can begins their quarter turn in the air, which makes for less work on top of the box. They can also jump straight up and pivot off one foot to face the opposite direction. With both of these, they have the choice to jump or step down, but again we are allowing athletes to make that decision based on their goals. The pivot and step down is still very quick, as athletes can immediately jump back up when the second foot hits the ground.

Movement Prep

10 Seconds Small Hops

10 Seconds Tall Hops

3 Step-ups (each leg)

3 Box Jumps

3 Box Jump Overs

Power Cleans

Fast Elbows

Fast elbows benefit athletes for a couple of reasons. The first is to make sure the bar gets completely on the shoulder each repetition. It is common when cycling a barbell fast for the elbows to remain behind the bar, which is technically not a repetition at all. When the elbows remain behind the bar, it also means that the bar is crashing into the collarbone. The heavier the weight, the faster the elbows need to be.

Metcon (3 Rounds for reps)

“Come Clean”

AMRAP 3:

24 Box Jump Overs (24/20)

18/12 Bike/row

Max Power Cleans (115/80)

rest 3 minutes

AMRAP 3:

21 Box Jump Overs (24/20)

15/10 Bike/row

Max Power Cleans (135/95)

rest 3 minutes

AMRAP 3:

18 Box Jump Overs (24/20)

12/9 Bike/row

Max Power Cleans (155/105)

rest 3 minutes

AMRAP 3:

15 Box Jump Overs (24/20)

10/7 Bike/row

Max Power Cleans (185/135)

Short and fast intervals today with equal rest between rounds. When athletes finish the bike, they will complete as many power cleans as possible, which is their score today. Each round is scored separately as total reps. As the repetitions drop with each round, the weight increases. These should all be weight that athletes are able to cycle when fresh. To get an idea of appropriate loading, athletes should be able to complete 20, 15, 10, and 5 repetitions unbroken respectively. The goal today is for every athletes to get to the barbell, so rep schemes can be adjusted as needed to make that happen. If short on equipment or space, stagger athletes on opposite three minute intervals. In this scenario, partners will have to assist is switching out weights after their round is finished.

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