CrossFit Rise Above – CrossFit


Warm-up (No Measure)

:30 Seconds

Easy Row

Push-up to Down Dog

Medium Row

Air Squats

Faster Row

Banded Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Wrist Stretch – :30 Seconds

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.

Childs Pose – :30 Seconds

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.

Ankle Stretch – :30 Seconds Each Leg

Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.


Warm-up (No Measure)


Arms and Knees

One way to think about proper rowing mechanics is that the knees and the elbows should never be bent at the same time. When athletes are in the catch position, the arms will be straight while the knees are bent. Only when the knees straighten at the end of the stroke will the arms bend. On the recovery, athletes knees won’t bend again until the arms completely straighten. Sticking to this process will better ensure that athletes are setting themselves up for a strong and efficient stroke.

Movement Prep

:30 Second Row


Arms and Knees

We can also think about the arms and the knees in terms of the thruster as well. Especially with a slightly heavier weight than normal, making sure we get the most out of the legs before using the arms will lead to better reps. In this case, this means making sure the legs aggressively extend before the barbell leaves the shoulder. On the way back down, athletes sometimes begin squatting before the barbell reaches the shoulder. This often leads to less ideal positioning, making the movement harder. Making sure the barbell touches the shoulders before the squat is initiated is just as important as making sure the legs extend before the arms press.

Movement Prep

5 Front Squats

5 Push Press

5 Thrusters

Build to Lighter Weight


Metcon (Time)


5 Rounds:

20/15 Calorie Row

10 Thrusters (115/80)

Looking for a slightly heavier load on the barbell today, but something that athletes could still complete for anywhere between 15-20 repetitions when fresh. During the workouts, this should be something athletes will complete in either 1 or 2 sets per round. Stagger athletes by 1:00 or 1:30 today based on equipment availability.
In this couplet, confidence on the barbell will likely determine the pace on the rower. If athletes are strong on the bar and know they will complete all 10 repetitions unbroken, they can strive to hold a faster pace on the rower, something probably just a touch slower than 2k pace. For athletes who aren’t as confident at the barbell, slowing down the row to something probably 10-15 seconds slower than 2k pace will allow them to better maintain bigger sets every time they get to the barbell. With the reps on the barbell being fairly low, athletes can make it a goal to grind out big sets knowing they can get right back on the rower and continue to move, even if at a slower pace for the first few calories.

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