13JUNE18 Floor It

CrossFit Rise Above – CrossFit


Warm-up (No Measure)

:30 Seconds

Easy Bike

Active Samson

Medium Bike

Active Spidermans

Faster Bike

Push-up to Down Dog

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Couch Stretch – 1 Minute Each Side

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.


Warm-up (No Measure)



In the sumo stance, the feet will be slightly wider than in a squat with the toes pointed out a touch. It is common for athletes to setup too narrow or too wide, which results in more of a conventional stance or the knees caving in. In the conventional stance, the feet will be directly under the feet. This is a position that athletes would feel comfortable jumping on a box from.


No matter what setup position athletes are in, using more muscle and creating stability and leverage will allow them to lift the weight of the group with more ease. “Screwing” the feet into the floor is just as helpful on pulling movements as it is on squatting movements. Doing so fires up the posterior chain and puts the hips and knees in a powerful position.

Movement Prep

Establish Sumo Deadlift Stance

3 Sumo Deadlifts to Knee

3 Full Sumo Deadlifts

Establish Conventional Deadlift Stance

3 Deadlifts to Knee

3 Full Deadlifts

Walking Lunge

Back Knee

We often talk about the front knee being at 90 degrees in the walking lunge, but the back knee is sometimes overlooked. In a similar looking stance, the split jerk, we put a real emphasis on the back knee being directly under the hip. In this movement, it is common to see a straighter back leg, where the knee is behind the hip. During the walking lunge, we also want the back knee making contact with the group directly under the back hip. If that is accomplished, the weight is likely evenly balanced between the two legs with the chest upright.

Movement Prep

Establish Lunge Position

4 Reverse Lunges in Place

25’ Walking Lunge


Sumo Deadlift (Build to a moderate triple)

Keeping things varied today by building to a heavy 3-rep Sumo Deadlift. While this may seem like an odd variation of the deadlift, taking things from the sumo stance looks a lot like many real life activities. This included moving furniture, flipping tires, or an defensive stance in sports like basketball and football. The wider stance also brings the quads and glutes into the picture a little more and may reduce the strain on the lumbar spine. This should be heavy for 3, but not a maximal load.

Grouping up into teams of 2-3, athletes will have 12 minutes to build to their heavy set of 3 sumo deadlifts. Athletes will hold onto the bar for all three repetitions without a dropping or resetting on the floor.


Metcon (Time)

“Floor It”

On the 4:00 x 4 Rounds:

100′ Walking Lunge

15 Deadlifts (185/135)

15/10 Calorie Assault Bike

Following the Sumo Deadlifts, athletes will complete triplet intervals, starting every four minutes. Rounds begin on the 0:00, 4:00, 8:00, and 12:00. The walking lunges are to be completed without any weight. The deadlift should be a weight that athletes could complete at 25+ repetitions unbroken when fresh. Within the workout, looking to complete those in 1-2 sets. Score today is the slowest of the four rounds. If short on equipment, stagger second group by 2 minutes. If unable to Schwinn Bike, complete one of the following:

21/15 Calorie Schwinn Bike

15/10 Calorie Row

200 Meter Run

The workout is “won” today on transitions and on the bike. It isn’t about how fast the lunges or deadlifts are, rather how fast athletes can get to the next movement. Rather than walking or chalking up, running to the bar and bike gains back a lot of time on each interval without much added effort. The deadlifts do not have to be unbroken, but the urgency between sets and the urgency to get to the bike has to be high. Once at the bike, effort is rewarded with an exponential caloric return. The harder you go on the bike, the better the score and the longer the rest.

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