3MAR18 CopyCat

CrossFit Rise Above – CrossFit


Warm-up (No Measure)

1 min

Easy Row


Medium Row

Active Spidermans

Faster Row

Active Samson

Line Drills


Warm-up (No Measure)

Squeeze (For Kettlebell Swings)

On the kettlebell swing, the rapid extension of both the hips and the knees is what drives the kettlebell overhead. When athletes hit good extension, it creates the feeling of weightlessness. Athletes can find this rapid extension by aggressively squeezing both the quads and the glutes at the top of each rep.


Relaxed Arms

The row is a movement where athletes can really utilize the legs and give the arms a chance to recover. Driving the legs hard from the start is important. Equally as important is relaxing the arms on the recovery. The better athletes can relax the arms here, the better they can hold strong on the other two movements.


Metcon (AMRAP – Reps)



3 Kettlebell Swings (53/35)

3 Hand-Release Pushups

3 Calorie Row

Add (3) Repetitions Each Round
the hand release push-ups will be the sticking point of that workout on the larger sets. The first few rounds will go by quickly, with the round of 12 and beyond taking up the majority of the time in the workout. Since the repetitions go up by threes anyway, breaking these up into sets of three when the numbers start to get large prevents burnout and keeps athletes moving.

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