14JUNE18 Schlitz

CrossFit Rise Above – CrossFit


Warm-up (No Measure)

Line Drills

200 Meter Run

Quad Stretch

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Cradle Stretch

Toe Walk

Heel Walk

Active Warmup

:20 Seconds Jumping Jacks

:40 Seconds Push-up to Down Dog

:20 Seconds Quick Single Unders

:40 Seconds Toe Touch + Air Squat

:20 Seconds High Single Unders

:40 Seconds Active Spidermans

Chest Stretch – 1 Minute

Athletes will lay on their chest with arms out in a “T”. Bring the left arm next to the left shoulder and swing the left leg over the right leg, feeling a stretch in the right pec. Actively move back and forth between each side for the full minute.

Child’s Pose – 1 Minute

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)

Ring Muscle-ups

Tight Kip

The difference between kipping on a bar and kipping on a set of rings is that the bar is a fixed structure while the rings are dynamic. On the bar, we talk often about how a tight swing is better than a big swing. This is even more important on the rings. If athletes lose tension in their hollow and arch positions, controlling the rings and the transition over will be much more difficult because the rings become a moving target. Keeping the upper and lower half of the body balanced through a very tight kip is the first step today.

Head Forward, Feet Back

One of the biggest sticking points we see during the muscle-up is the transition from hollow to arch in order to establish the dip position. It is common to see enough elevation to successfully complete a ring muscle-up, but not the right positioning. Aggressively pulling the feet back and throwing the head forward helps tremendously with the transition through the rings to the bottom of the dip position.

Movement Prep

10 Scap Pull-ups

5 Kipping Swings

3 Hips to Rings

1 Muscle-up


10 Scap Pull-ups

5 Kipping Swings

3 Strict Pull-ups or Ring Rows

1 Burpee Chest to Bar Pull-up or Burpee Pull-up

Movement Substitutions

Reduce Reps

8 Burpee Chest to Bar Pull-ups

8 Burpee Pull-ups

Double Unders


When jumping rope, the ideal position for the rope to make contact with the ground is about 12 inches in front of the feet. If the rope is hitting there, it is very likely that the hands are in a suitable position for athletes to have success. Having a tangible target to hit on the ground can help athletes with this position. Place a piece of tape or chalk a foot in front of the toes and make it a goal to hit the target on every rep.

Movement Prep

Establish Target

:15 Seconds Quick Single Unders

:15 Seconds High Single Unders

:15 Seconds Double Under Practice

Movement Subs

Reduce Reps

80 Single Unders

:45 Seconds Double Under Practice


Metcon (Time)


4 Rounds For Time:

400 Meter Run

4 Ring Muscle-ups

40 Double Unders

Although on the more technical side, the repetition numbers per round is low enough where athletes should not get stuck on the rings or the rope. Within the workout, choosing a rep number or substitutions that allow athletes to complete the muscle-ups and double unders completed in two sets max will help them achieve the correct stimulus. If unable to run, complete one of the following:

40/28 Calorie Schwinn

28/20 Calorie Assault Bike

28/20 Calorie Row

The pace of the workout is dependent on proficiency in the muscle-ups and the double unders. If athletes are confident with their ability to string together reps on the rings and the ropes when tired, they can afford to push the runs a little harder. If they plan on breaking up the muscle-ups from the onset, taking the pace down a little bit on the runs will allow them to feel a little more fresh for the challenging movements. A good rule of thumb on the runs is to find a pace that enables athletes to waste no time before hopping on the rings once they get into the gym. If they go a little faster on the run, but chalk up or rest a significant amount of time before grabbing the rings, the extra time and energy put into the run was wasted. For athletes completing the workout with a burpee pull-up variation, one higher skill movement is eliminated, so the name of the game is to find a pace that they won’t slow down on from round one.

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