18APR18 Elbow Grease
CrossFit Rise Above – CrossFit
Warm-up (No Measure)
Push-up to Down Dog
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
Banded Walks – 2 Rounds: 10 Steps Each Direction + 10 Air Squats
Looking to prime to glutes for the squats in today’s workout. A couple of options here. If your gym is equipped with mini bands, have athletes place the band just below the knee. You may also double or triple loop a low tension band. Other option is to have athletes step on a medium tension band, with the inside edges of the band coming in contact with the outside edge of the foot. From here, looking to assume a quarter squat stance with the hips back and the knees driving out.
Warm-up (No Measure)
Couch Stretch – 1:00 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.
Medicine Ball Squat Hold – 1 Minute
Using the medicine ball to drive the athletes to the bottom of the squat, the goal here is to drive the knees out with the elbows while keeping the heels on the ground.
Warm-up (No Measure)
While these are not tempo back squats, controlling the descent will allow athletes to stay in a good position and maintain tension. It is common to see athletes use a bounce, or stretch reflex, in the bottom of the squat to help them stand up. There is a benefit to utilizing the stretch reflex when trying to lift as much weight as possible, but for today’s purposes, a controlled eccentric (down) portion and explosive (up) concentric portion will better enable athletes to stay mechanically sound and keep their midline engaged throughout.
Spread the Floor
Instead of using the stretch reflex for tension and extra assistance, athletes can think about spreading the floor with the feet. Spreading the floor outward recruits more glute and hamstrings, the same muscles that contribute to the stretch reflex. The more muscle involved, the greater the potential for the lift.
5 Pausing Back Squats
Medicine Ball Squat Clean
Although the weight of the ball is much lighter than athletes are accustomed to, we still want to emphasize full extension on each repetition. We can think of the hip opening all the way as a requirement for the rep to count. And while the weight is light early on, the combination of fatigue from the bike and cumulative squatting is going to require more power from the hips as time ticks by.
One of the most common faults seen in the medicine ball clean is athletes curling the ball up to the front rack with the arms. The habits exhibited and/or created here will carry over to cleans with the barbell, so we want to think about rotating the hands around the ball instead, just as the elbows rotate around the bar in a clean. Athletes can focus on keeping the laces out when practicing this in the pull under section and during the full squat cleans.
3 Front Squats
3 Pull Unders
3 Medicine Ball Squat Cleans
Back Squat (heavy set of 5)
Athletes will have 15 minutes to build to their heavy set of 5. They can group up into teams of 2-3 based on height and estimated weight selection. This is a great opportunity for coaches to get around to each athlete for seeing and correcting.
Metcon (AMRAP – Reps)
Alternating On the Minute x 14 (7 Rounds):
Odd – 14/10 Calorie Assault Bike OR row
Even – :30 Seconds Max Medicine Ball Squat Cleans (20/14)
The bike is not scored today, however athletes can create a time or pace goal for each round. Each time they get back to the bike, they can attempt to replicate the time it took to complete the calories or aim to hold the same RPMs across. The harder they go, the fitter they get and the more time they have to rest before beginning the cleans. Again, the medicine ball squat cleans should be performed at a weight that will not be dropped within the :30 second window. These will take place at the beginning of each minute, from the 0:00 – 0:30. The :30 seconds of rest to follow gives athletes the incentive to push the bike just as hard in the next round.
Today’s score is the lowest number of medicine ball squat cleans across the seven rounds. If unable to Schwinn Bike, complete one of the following:
14/10 Calorie Assault Bike
14/10 Calorie Row
200 Meter Run