18MAY18 Slasher

CrossFit Rise Above – CrossFit


Warm-up (No Measure)

1 Minute

Easy Shuttle Run

Active Spidermans

:45 Seconds

Medium Shuttle Run

Active Samson

:30 Seconds

Faster Shuttle Run

Push-up to Down Dog

Dumbbell Warmup

Completed with light dumbbells

5 Stiff-Legged Deadlifts

5 Front Squats

5 Strict Presses

5 Reverse Lunges (each leg)

5 Strict Presses

5 Front Squats

5 Stiff-Legged Deadlifts

Chest Stretch – 1 Minute

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. Actively move back and forth between each side for the full minute.

Child’s Pose – 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.

Wrist Stretch – :30 Seconds

From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist. At the halfway point, switch fingertips to face away and repeat.


Warm-up (No Measure)

Dumbbell Snatch

Straight Arm

When a db is in your hands, the natural instinct is to curl that sucker like we used to do. This limits the amount of power we can transfer to the upper body with the legs. When the hips extend, the arm should be straight.

Movement Prep

Each Arm with Lighter Weight

3 Deadlifts

3 Jump Shrugs

3 High Pulls

3 Push Press

3 Db Snatch

Build to Workout Weight

6 Alternating Db Snatches


Flop, Pop, Hop

There is often the tendency on burpees to control them to the ground like a pushup. This can be very taxing on the chest and triceps over the course of the workout. Flopping down to the ground will help avoid this unnecessary muscular fatigue.

Movement Prep

3 Pushups

3 Frog Hops

3 Burpees

Toes to Bar

Starts in the Shoulders

When athletes struggle to find rhythm in the kip swing, the culprit is often the shoulders. What the hips are doing is often prioritized, but the kipping motion starts in the shoulders. The press down into the bar and the pull through is what initiates movement. When the hips lead the way is when athletes find themselves swinging from the bar instead of being balanced. The larger the range of motion, the more work the shoulders have to make sure the body stays balanced.

Movement Prep

10 Scap Pullups

10 Kip Swings

5 Knees to Chest

3 Toes to Bar

Movement Subs

Reduce Reps

Toes as High as Possible

Knees to Chest

Handstand Pushups


The timing of a hspu is very similar to that of a push press. In the push press, athletes max the power out from the hips before pressing with the arms and getting the head through. Although things are flipped upside down, things will remain the same. Here, athletes can think about kicking hard with the legs, punching the arms straight, and getting their head through.

Movement Prep

Establish Tripod Position

3 Kick Up & Lowers

3 Strict HSPU


Movement Subs

Reduce Reps

HSPU with Feet on Box

Hand Release Pushups


Metcon (AMRAP – Reps)



50 Alternating Dumbbell Snatches (50/35)

40 Burpees

30 Toes to Bar

20 Handstand Push-ups

The weight for the dumbbell snatches in this chipper workout should be a load that athletes could complete 20+ alternating repetitions with dropping. For athletes who are more interested in life long fitness or improving performance in activities outside the gym, we would replace the handstand push-ups with hand release push-ups. For athletes who do have goals of competing in the sport of CrossFit, but do not yet have the capacity for handstand push-ups or who do not have them at all, we would guide them down the path to getting there with progressions or a lower volume of repetitions. Handstand push-ups with feet elevated onto a box would be a good option today for these athletes.

Looking at the four movements, we can almost separate them into two categories. The dumbbell snatches and the burpees are lower skill movements when compared to the other two, but have higher rep schemes. There are as many toes to bar and handstand push-ups as there are dumbbell snatches, but these movements present a greater skill challenge, especially following 90 repetitions. If the last two movements present athletes with a big challenge, they can approach the first two with more control. This doesn’t mean going slow, rather holding a consistent pace that better allows them to thrive when things start to get hard. If athletes make it back to the dumbbell snatches and/or the burpees in round two, every rep counts. Whereas the first round was about making sure the higher skill movement would still be there, the second round on the snatches and burpees is all about effort, knowing that it is unlikely they get back to those final two movements.

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