15JUNE18 Crow’s Nest

CrossFit Rise Above – CrossFit


Warm-up (No Measure)

:45 Seconds

Easy Row

Active Spidermans

:30 Seconds

Medium Row

Active Samson

:15 Seconds

Faster Row

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

Kettlebell Ankle Stretch – :30 Seconds Each Side

Stepping out into a lunge, place kettlebell on top of front knee. Keeping the heel on the ground, drive knee forward over the toe.

Childs Pose on Kettlebell – 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.


Warm-up (No Measure)

Row & Kb Swing

The angle of the shin tells you a lot. A vertical shin is a sign of a good powerful position on both of these movements. In the catch position on the rower, the shin should be completely vertical. It is possible to have a bad position elsewhere & still maintain a vertical shin, so we can also look for the elbows to be directly in line with the knee in the catch as well. When the kb is between the legs, a vertical shin means the posterior chain is loaded & ready to launch the bell overhead.


Looking to keep the handle of the erg & the bell high during the stroke & swing. When the handle drops, it is likely that the chest is dropping as well. It is common to see the handle drop below the knees on both movements. On the erg, the handle should travel straight in & straight out, staying centered between the two screws to the left of where the chain inserts. On the bell, the handle should stay as high between the legs as possible.

Kb Swing Movement Prep (Completed During Transition)

With Lighter Weight:

5 Deadlifts

5 Russian Swings

5 Kb Swings

Build to Workout Weight

5 Kb Swings

Front Squat

Upper Back

We often talk about the elbows staying up in the squat, but one reason the elbows may be dropping is because athletes have lost the rigidity in their upper back. Today, we can focus on keeping the upper back & trunk locked down by taking a big breath before the descent & keeping the shoulders back.

Eyes Forward

Where the eyes goes, the torso & elbows go. It is common to see the eyes drop towards the floor. This may happen because tucking the chin can make the bar feel more secure in the front rack. However, the negatives outweighs that feeling. In this position, it is harder to breathe & harder to keep the bar balanced over the center of the body. At heavier loads & when tired, little changes in balance make a huge difference.

Movement Prep

:30 Sec Elbow Rotations

3 Pausing Air Squats

3 Pausing Front Squats

3 Front Squat


Front Squat (Build to heavy set of 3)

Partner up with 1 to 2 other athletes, groups will 15 minutes to build to a heavy triple front squat. Athletes can aim to complete three warmup sets, followed by three to five difficult working sets. That equals out to around one set every 2:00 – 2:30 minutes.


Metcon (2 Rounds for reps)

“Crow’s Nest”



Kettlebell Swing (70/53)

Front Squat (135/95)

Calorie Row

Rest 5 Minutes



Kettlebell Swing (70/53)

Front Squat (115/80)

Calorie Row

After building to a heavy set of three, athletes will choose a weight for the first interval that they could complete 25+ repetitions unbroken when fresh. This goes for the kettlebell on both AMRAPs as well. The front squat weight for the second interval should be a weight that they could complete 30+ repetitions unbroken when fresh. To get the right stimulus, these should be weights that athletes only have to take 1 break maximum on the sets of 15 and 12. If short on equipment, stagger athletes on opposite 5-minute intervals. Both AMRAPs are scored separately as rounds + reps.

The front squats are the meat and potatoes of today’s workout. While the kettlebell swings are also on the heavier side, the top of the swing provides a nice little breather on each rep. The front squats, on the other hand, involve quite a bit of time under tension while fatigued. The mindset on the barbell can be to not think to much, rather just clear the movement as fast as possible to get to the rower. This can be done in 1-2 sets each time. Even if the first few pulls on the rower are on the slower side, just getting the weight off the body and the flywheel going keeps things moving in the right direction. With 5 minutes to recover between intervals and a lighter weight coming, athletes can do their best to stay focused on the task at hand before shifting gears to the next 5 minutes.

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