19APR18 Strongman Style

CrossFit Rise Above – CrossFit


Warm-up (No Measure)

Line Drills

200 Meter Run

Quad Stretch

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans


3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance


Warm-up (No Measure)

There are going to a number of different movement combinations being used for this workout depending on available equipment. Best practice is to spend roughly 3-4 minutes on each station, going over teaching points and letting the groups get comfortable with the weights/equipment they will use in the workout. There may be groups using a variety of different weights, so this is also a great opportunity to iron on the logistics of changing weights if necessary. Each group will start at a different station and rotate on 5 minute intervals during the workout.

Prowler Push


The footwork positioning on the prowler push is very similar to running. The feet will be in normal running stance and the feet will always strike right under athletes center of mass. The cadence of the feet will be determined by the weight on the sled, but we want to ensure that athletes are taking short, strong strides.

Sled Pull

Reach & Lean

On rope climbs, we talk about bringing the hands as high as possible before bringing the knees up. On the hand over hand sled pull, we’re also thinking about walking the hands far forward on the rope to begin. We can limit the number of total pulls by reaching further down the rope each time. Once athletes have a strong grip on the rope, they can open their hip and finish with a pull.

D-Ball or Sandbag to Shoulder

Push Hips Through

No matter if athletes prefer to get the ball to their lap first or complete the clean in one fluid motion from the ground, the hips are responsible for doing the work. Athletes will push their hips forward, creating upward motion on the ball as they guide it to their shoulder with the arms.

Metcon (AMRAP – Reps)

“Strongman Style”

Teams of 4-5:

AMRAP 25 (5 Minutes at Each Station):

Prowler Push

Hand over Hand Sled Pull

Calorie Assault Bike

D-Ball or Sandbag Clean or Atlas Stone

Tire Flip
Strongman style movements are a fun opportunity to vary training and prepare for things in everyday life. Very rarely will be presented a symmetrical object like a barbell to pick up off the ground or press overhead in the real world. These objects tend to me more asymmetrical and unwieldy.

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