15FEB18 ONESIES

CrossFit Rise Above – CrossFit

Warm-up

Warm-up (No Measure)

:30 Seconds

Easy Bike or Row

Push-up to Down Dog

Medium Bike or Row

Air Squats

Fast Bike or Row

Active Spidermans

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Gymnastics Warmup

:15 Second Hollow Hold

:15 Second Arch Hold

10 Scap Pull-ups

5 Kip Swing

1-3 Strict Pull-ups

5 Push-ups

3 Pike Push-ups

1 Strict Handstand Push-up or 3 Higher Pike Push-ups
TIMES:

WOD Brief + Group Warmup (0:00-12:00)

Mobility (12:00-15:00)

Weightlifting (15:00-35:00)

Gymnastics (35:00-45:00)

Conditioning (45:00-60:00)

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.

Squat Hold – 1 Minute

Using a post for support, assume the bottom of the squat. The goal here is to get the butt as close to the heels as possible and drives the knees out while keeping the heels on the ground. Fight for position over the course of 1 minute.

Chest Stretch – :30 Seconds Each Side

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. Hold for :30 seconds on this side, focusing on breathing, before switching.

Weightlifting

Deadlift (1 rm)

The first few sets of the weightlifting portion should be spent with very light weight, focusing on proper movement over speed. Performing anywhere between 3-5 reps with these lighter loads will allow athletes to better warm themselves up. As the weights start to increase, single repetitions with longer rests will ensure that athletes are recovered enough to hit the next weight

Bench Press (1 rm)

The first few sets of the weightlifting portion should be spent with very light weight, focusing on proper movement over speed. Performing anywhere between 3-5 reps with these lighter loads will allow athletes to better warm themselves up. As the weights start to increase, single repetitions with longer rests will ensure that athletes are recovered enough to hit the next weight

Back Squat (1 rm)

The first few sets of the weightlifting portion should be spent with very light weight, focusing on proper movement over speed. Performing anywhere between 3-5 reps with these lighter loads will allow athletes to better warm themselves up. As the weights start to increase, single repetitions with longer rests will ensure that athletes are recovered enough to hit the next weight

Gymnastics

Pull-ups

The gymnastics portion may require some modifications as many athletes may not be able to perform a strict pull-up, ring muscle up, or strict handstand push-ups. Athletes can absolutely attempt to get their first repetition on any of these movements. However, if they feel like they want to get more out of this time, it is ok to do multiple or to test other movements such as Banded Pull-ups, Ring Rows, Strict Ring Dips, Banded Strict Ring Dips, Push-ups, etc.

Muscle-ups

The gymnastics portion may require some modifications as many athletes may not be able to perform a strict pull-up, ring muscle up, or strict handstand push-ups. Athletes can absolutely attempt to get their first repetition on any of these movements. However, if they feel like they want to get more out of this time, it is ok to do multiple or to test other movements such as Banded Pull-ups, Ring Rows, Strict Ring Dips, Banded Strict Ring Dips, Push-ups, etc.

Push-ups

The gymnastics portion may require some modifications as many athletes may not be able to perform a strict pull-up, ring muscle up, or strict handstand push-ups. Athletes can absolutely attempt to get their first repetition on any of these movements. However, if they feel like they want to get more out of this time, it is ok to do multiple or to test other movements such as Banded Pull-ups, Ring Rows, Strict Ring Dips, Banded Strict Ring Dips, Push-ups, etc.

Metcon

500m Row (Time)

Max Effort 500m Row
The conditioning potion is meant to be a maximal effort. Grouping athletes up and creating multiple heats only adds to the energy. However, with this one this is some strategy involved. Just like it wouldn’t make sense for an athlete running a 400 Meter Time Trial to make their first 100 as fast as possible and then slow down greatly, coming out too fast doesn’t lead to best scores here. Rather than going fastest, slowing in the middle, and sprinting the end, athletes can make it their goal to come out fast, go a little faster in the middle, and finish at their fastest pace.

1 min Assault Bike for calories (Calories)

The conditioning potion is meant to be a maximal effort. Grouping athletes up and creating multiple heats only adds to the energy. However, with this one this is some strategy involved. Just like it wouldn’t make sense for an athlete running a 400 Meter Time Trial to make their first 100 as fast as possible and then slow down greatly, coming out too fast doesn’t lead to best scores here. Rather than going fastest, slowing in the middle, and sprinting the end, athletes can make it their goal to come out fast, go a little faster in the middle, and finish at their fastest pace.

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