17MAY18 Loose Cannon

CrossFit Rise Above – CrossFit


Warm-up (No Measure)

:30 Seconds

Easy Bike

Easy Row

Active Spidermans

:20 Seconds

Medium Bike

Medium Row

Push-up to Down Dog

:15 Seconds

Faster Bike

Faster Row

Air Squats

Ankle Foam Rolling – 30 Seconds Each Leg

Place one calf on a foam roller with the other leg on top for added pressure. Move the bottom foot around in circles in each direction, as well as up and down, going through as much of a range of motion as possible.

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)


Force Curve

The force curve display on the C2 Rower is a valuable tool that is often underutilized. The force curve is a graph that shows you how you apply power during the stroke, and how that power varies as you use the legs, back, and arms. The smoother the curve on the screen, the smoother the applied force. The more area under the curve, the greater the force applied. To find the force curve, just press the second button from the top on the right. The ideal force application will look like a bell shaped curve on the screen. A curve that looks like a mountain range means that the transition from legs to torso to arms can be improved. A curve that has a sharp peak at the beginning or the end means that athletes are maxing out their power at the beginning or the end of their stroke. Athletes can watch this force curve during their 3 minutes on the rower to help strengthen their rowing technique.

Movement Prep

:30 Second Row


Calories Per Minute

On the theme of displays, the Schwinn Bike has a speedometer-like feature that shows how calories per minute. It gives athletes a visual on how many calories they will accumulate in 60 seconds if they were to hold the pace their current pace. Being on the bike for 2 minutes, athletes can establish a goal and work to hold the pace that will get them there.

Movement Prep

:30 Second Bike



One part of the sit-up that is often overlooked is the eccentric portion. There is sometimes the tendency for athletes to really slowly control the descent back to the ground. If done for many reps in a row, this can become very taxing on the midline. Letting gravity do some of the work will limit this fatigue and allow for an easier concentric portion of the movement.

Movement Prep

5 Slow Sit-ups

5 Sit-ups


Metcon (3 Rounds for reps)

“Loose Cannon”

3 Rounds:

3:00 Calorie Row

2:00 Calorie Schwinn Bike

1:00 Sit-Ups

Rest 2 Minutes Between Rounds

Athletes will work for 6 minutes straight before resting for 2 minutes. Their score is total reps across all rounds. If it applies start Group 2 on the 4:00. If unable to bike, set-up cones and complete 10 meter shuttle runs, counting every touch as a repetition.

On both machines, pick a speed and try to hold it for the whole duration. Athletes can aim to hold controlled, but powerful strokes for three minutes straight. This will allow them to approach the bike with a slightly lower heart rate than if they held fast, erratic strokes. Although there is less time on the bike, it is easier to accumulate calories on the Schwinn Bike than it is on the rower. Still being able to push the pace here will be important. Athletes will be able to move fairly quickly on sit-ups to finish it out, as they are less metabolic and there is rest to come. This is just more motivation to power through on the two machines. During rest periods, athletes can write scores up on somewhere. Score will be total reps added across the three rounds.

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