CrossFit Rise Above – CrossFit
Metcon (AMRAP – Rounds and Reps)
Teams of 2:
3 Wall Balls (20/14)
3 Kettlebell Swings (53/35)
3 cal row
Next round is 6’s, then 9’s, etc…
In this teams of two workout, partners will complete full rounds before switching off. Partner 1 will complete 3 repetitions of everything, and then partner 2 will complete three rounds of everything. Rounds increasing by 3 repetitions each time. The weight on the kettlebell and wall balls should be something that athletes could complete 25+ repetitions unbroken when fresh.
The first few sets will pass rather quickly, with more work and rest coming later in the workout. Knowing there will be built in rest, athletes should attempt to hang on for large sets as those numbers start to climb. The wall balls and kettlebell swings can only be completed so quickly, but the row pace is up to the athlete. The workout today comes down to how much power athletes can put into each stroke the rower. Teams who row efficiently and hard will be the ones with the best scores today.
Warm-up (No Measure)
Game: Farmers & Lumberjacks
Everyone needs a kettlebell. Divide up into 2 teams. Arrange the kettlebells out on the floor with half the kettlebells on their sides and half standing upright. The “Farmers” have the job of standing all the kettlebells up. The “Lumberjacks” have the job of knocking all the kettlebells down. Kettlebells can only be touched with your hands. A winner is declared when all kettlebells are either up or down. If a game lasts three minutes, time is called and the team with the majority of kettlebells wins. Play 1 to 3 rounds.
Warm-up (No Measure)
Couch Stretch – 1 Minute 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.
Overhead Stretch on Wall – 1 Minute
Have athletes place hands at shoulder width on the wall with arms full extended. Pressing the hands into the wall so they do not slide, drop the head and the chest towards the ground as much as possible. Walking the feet back and relaxing as much as possible will let gravity do the work in opening up the shoulders.
Warm-up (No Measure)
How far athletes are positioned away from the wall often affects both their squat pattern and the throw to the target. An athlete set up to close to the wall could likely overextend through the midline or bring the heels up in order to keep the chest more upright. Setting up too close also could cause the ball to skim the wall on the way up. Similarly, an athlete too far away from the wall is likely to catch the ball slightly in front as it descends, pulling them forward into a bad position. Each athlete is different, but finding a position about an arms length away with medicine ball in hand will help them find a rhythm and stay in a good position.
It is common in the wall ball for the hands to be off the the side and the elbow be flared out. We know from the thruster that having the elbows stacked directly under the hands will result in the best transfer of power into the barbell. Even with the wall ball essentially being a “light thruster”, we want our hand and elbow position to benefit us. If the wall ball were a clock, athletes hands would be placed at 5 and 7, with the elbows tucked underneath. This will allow athletes to efficiently pass off the power from the extension of their hips.
5 Front Squats
5 Push Press
5 Wall Balls
Quads & Glutes
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.
Arcing vs. Straight
After the athletes find good extension, there are a couple of options as far as the path of the kettlebell. There is the traditional swing in which the arms remain straight the whole time and the kettlebell travels in an arcing motion away from the body. The second option is a sna