CrossFit Rise Above – CrossFit


Warm-up (No Measure)

PVC Game

Have athletes circle up with PVC in hand. The coach will give the call of right or left. Athletes will let go of their PVC pipe and try to grab the persons to their left or right. Widening the circle makes it more difficult and brining it in makes it easier. A couple ways to play here. The group can be one team and any time a PVC hits the floor, there is a penalty of some bodyweight movement. You can also play elimination. In this one, if an athlete drops their PVC, they are out and complete a penalty.

:30 Seconds

Easy Row

Push-up to Down Dog

Medium Row

Active Samson

Faster Row

Active Spidermans

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Warm-up (No Measure)

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. Alternate between sides for one minute, focusing on breathing, before switching.

Hip Bridges – 1 Minute

Lay flat on your back with feet hip width and knees at 90 degrees. Send the hips upward by driving through the mid foot. Squeeze the glutes hard before controlling the descent back down. One minute nice and controlled.

Ankle Stretch – :30 Seconds Each Side

Place the foot at an angle against a post on the rig, bringing the chest as far forward as possible to stretch out the calf.

Warm-up (No Measure)


Belly Button

The midline is talked about a lot on barbell movements, but less frequently with mono-structural movements. One thing that we see a lot with rowing is that athletes reach their arms forward, rounding their spine into the catch position. Rather than thinking of reaching with the arms, we can have them think about sitting tall and bringing the belly button closer to the monitor. This places them in a better position to execute a strong stroke.

Movement Prep

:15 Second Catch Position Hold

:30 Seconds Easy Row

Lateral Bar Burpee


A couple of options on the lateral barbell burpees for athletes to play around with. The first option is to stay low to the ground and jump from an “all fours” or “bear crawl” position. The cycle time here is quick, as athletes keep their chest and hips close to the floor. One downside to a faster cycle time early on in a workout is that breathing becomes more difficult. The other option would be to stand up a little more and take a composure breath before hopping over. While this is slower, it may be more consistent for athletes across the 50 repetitions. Both may be appropriate at different points in the workout.

Movement Prep

4 Lateral Barbell Burpees


Upper Back

With the upper half of the body holding onto the weight on the deadlift, it is important to make sure everything is locked in, as to avoid the commonly seen rounding of the upper back. The first thing to think about is the shoulders. These naturally want to be pulled forward by the load. Making sure the shoulders are pinned down and back in the first step. Once the shoulders are pinned down and back, athletes can focus on what the arms are doing. The arms play a big part in making sure the bar stays close to the body. In order to keep the bar tight to the body, the arms have to stay tight to the body. Flexing the triceps and pinning the arms to the rib cage creates a solid, unchanging foundation that allows athletes to stay neutr


Metcon (Time)

“Belt Buckle”

For Time:

1,000 Meter Row

30 Deadlifts (225/155)

50 Lateral Barbell Burpees
One time through for time on this short chipper. The best way to find the right stimulus is to choose the right weight on the barbell. The deadlifts should be performed at a weight that athletes are capable of holding onto 20+ repetitions when fresh. If athletes are on the fence, lighter is always better. This shouldn’t be a load where we are limited by strength. A small set should always be in the tank. The burpees are performed laterally over a barbell, with no need to reach full extension at the top of each rep.

While all three movements are impactful in their own way, the row is the least important part of the workout. Going a couple seconds slower on your pace per 500 can pay off big time in terms of holding on for bigger sets of deadlifts. Based on how confident athletes are with their deadlift, going 5-10 seconds slower than their pace per 500 of their best 2k row will set them up nicely for the next movement. Once at the barbell, the proper sets will be athlete specific. 15-15, 12-10-8, 10-8-7-5, or 5 sets of 6 are just a few of the many options. No matter the breakup plan, the goal is to minimize rest between. Finishing out with the burpees, the pace is less important than not stopping. Just like in running, take it one step at a time and try to keep moving without a break for all 50 reps, even if that means going slower from the beginning.

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