16FEB18 Tread Water

CrossFit Rise Above – CrossFit


Warm-up (No Measure)

:20 Seconds

Jumping Jacks

Push-up to Down Dog

Air Squats

Active Spidermans


Have athletes work on their own rower if there is enough equipment or partner them up. Complete 3-5 rounds each of “Rowling”. Goal here is to land exactly on 100 Meters without going over or under. If an athlete lands on 97 or 103 meters, their score is 3. If someone gets a “strike” by landing exactly on 100, they get to choose the group’s penalty. If no one lands it’s coach’s choice. Today we can make the penalty one of the movements in the workout, such as jump rope, air squats, or push-ups.


Warm-up (No Measure)


Stroke Rate

Stroke rate isn’t something that we talk about often, but in a workout where we are on the rower for around 7-10 minutes, it will help athletes find a rhythm and be as efficient as possible. The focus today is going to be less on speed and more on productive application of force into the machine. Slowing down how many strokes take place in a minute while increasing the force allows for a similar accumulation of calories, better organization in the catch, and a lower heart rate approaching the rope. Different stroke rates are appropriate for different distances and time domains. In today’s workout, depending on the athlete, we are looking for anywhere between 24-28 strokes per minute. In the warm-up, we can have athletes feel out which stroke rate will be mostly comfortable and consistent for them to hold onto for 2,000 Meters.

Double Unders

Elbows In

When the elbows get away from the body, the athletes are more likely to use their shoulders to rotate the rope around. In this position, the arms will either be slightly more straight or simply too far away from the ribcage, leading to a shortened rope. Elbows in allows athletes to better control the rope with an aggressive wrists rotation and not shoulder rotation. Preserving the shoulders for the rounds of “Cindy” will be helpful.

Movement Prep

:15 Seconds Single Unders

:15 Seconds High Single Unders

:15 Seconds Double Under Practice

Movement Substitutions

Reduce Reps

300 Single Unders


Kick, Pop, Pull

The order of operations on the pull-up is important when looking for efficient movement. We are thinking about kicking with the feet first, then popping the hip, and finally pulling the chin over the bar. Feet should be long and tight together. When the legs come in front of the body, placing athletes into their hollow position, that is when the pop the hips up towards the bar. The pop of the hips creates the weightless feeling from which athletes will finish the movemen

Warm-up (No Measure)


Vertical Forearms

In the bottom of the push-up, a vertical forearm is a sign of good position and proper leverage. You will often see the hands either too far forward or too wide, putting extra pressure on the soft tissue structures of the shoulder. Laying flat on the ground, athletes can bring the thumbs near the bottom of the chest and just off the rib cage to find this vertical forearm position.

Movement Prep

Establish Bottom Position

Establish Top Position

5 Push-ups

Movement Substitutions

Reduce Reps

Push-ups to Box or Bench

Knee Push-ups

Air Squats

Hips Back, Hips Forward

Although the air squat is the most basic movement in the workout, there is often a reduced focus and effort with these based on when the appear in the workout and because they are simpler than the other movements. Making it is as easy as sending the hips back and hips forward ensures that athletes are hitting full range of motion with good mechanics. Keeping it straightforward gives athletes less to think about at a time where they will likely be fairly fatigued.

Movement Prep

5 Pausing Air Squats (Top and Bottom)

5 Air Squats


Metcon (Time)

“Tread Water”

For Time:

2k Row

150 Double Unders

10 Rounds of Cindy
Breaking the row into thirds to start things up will set athletes up nicely for the double unders to come. We can use 2k pace as a reference to pace out these splits. Here is a potential breakdown:

1st 500: 2k pace + 6 Seconds

Middle 1000: 2k pace + 8 Seconds

3rd 500: 2k pace + 10 Seconds

Slowing ever so slightly with each split can make it more likely that athletes are able to get to the rope and open with a large set. If athletes approach the rope too fatigued from the rower and take extra rest or excessive trips, the time made up on the erg was lost. Once to the rope, earlier planned breaks when still fresh are better than holding on for big sets and having unplanned trips. There is no wrong answer, with some suggestions being 3×50, 6×25, or 10×15. To finish it out with 10 Rounds of “Cindy”, we can again break it down into three sections, this time building speed with each third. This potential breakdown is:

1st 3 Rounds: Slowest

Middle 4 Rounds: Medium

Last 3 Rounds: Fastest

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