13MAR18 Whip Lash

CrossFit Rise Above – CrossFit


Warm-up (No Measure)

:30 Seconds

Easy Bike

Active Spidermans

Medium Bike

Push-up to Down Dog

Faster Bike

Air Squats

Banded Walks

Looking to prime to glutes for the lunges in today’s workout. A couple of options here. If your gym is equipped with mini bands, have athletes place the band just below the knee. You may also double or triple loop a low tension band. Other option is to have athletes step on a medium tension band, with the inside edges of the band coming in contact with the outside edge of the foot. From here, looking to assume a quarter squat stance with the hips back and the knees driving out. Maintaining this position throughout, have athletes walk 10 steps in each direction, followed by 10 squats after before switching directions. Complete 2 rounds.

Warm-up (No Measure)

Couch Stretch – 1 Minute Each Leg

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.

Childs Pose on Medicine Ball – 1 Minute

With arms together and straight out front on a med-ball, 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.

Squat Hold – 1 Minute

Using the medicine ball to drive the athletes to the bottom of the squat, the goal here is to drive the knees out with the elbows while keeping the heels on the ground.

Warm-up (No Measure)


Control, Not Crash

One thing that happens on the wallball, especially when athletes try to speed up the cycle time, is that athletes begin their squat before receiving the ball. When this happens, they tend to crash into the bottom as opposed to riding the weight down. This often causes them to get out position, typically falling forward. After throwing the ball, athletes can bring the hands back down to the front rack and wait for the ball before controlling in down to the bottom.

Movement Prep

5 Front Squats

5 Push Press

5 Wall Balls (2 Second Controlled Down)

Double Unders


There is no such thing as high enough in the double under as long as athletes keep a straight body. All this allows athletes to do is to allow more time for the rope to pass around the body twice. Although more taxing, it helps athletes complete this movement. As they dial in their timing, the jump will naturally come down a bit. Higher is good as long as positioning is good.

Movement Prep

:15 Seconds Single Unders

:15 Seconds Tall Single Unders

:15 Seconds Double Under Practice

Movement Substitutions

Reduce Reps

Single Unders


Metcon (5 Rounds for reps)

“Whip Lash”

5 Rounds:

1:00 Calorie Bike

1:00 Wallballs (20/14)

1:00 Double Unders

1:00 Rest
Rather than thinking of these movements as one minute stations, we can think about the whole round as a 3 minute AMRAP. Within the one minute stations, there is then tendency to push really hard on this first movement, which may negatively impact the others. Athletes can probably imagine what three minutes on the bike feels like at a moderate-hard pace. Instead of having a definite break-up strategy, they can aim to hold that “feeling” for all three minutes before resting a minute. While the bike is continuous, holding that feeling will likely mean one or two breaks on both the wallballs and rope.

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