03.06.18

CrossFit Ecstatic – CrossFit


Notes


During the Open, Tuesday and Wednesday will be “fitness oriented”. Coupling in movements that are likely to come in the Open, we want to counter what we experienced in the recent Open announcement to keep a varied approach, priming ourselves for whatever is next to come.

Given the impact of 18.2, it is best to back off in volume today in our conditioning. Looking to fine-tune the engine with a emphasis on midline. A recovery based bike to finish.

Warm-up


ACTIVATION

At very low intensity (walk through pace):
12-9-6
Calorie Bike
Empty Barbell Deadlifts
:20s Single Unders or Double-Unders

Build to deadlift starting load, followed by…
2 Rounds:
15 Double-Unders
10 AbMat Sit-Ups
5 Deadlifts

Conditioning

Under Pressure (Time)


100 DU, 50 Sit-Ups, 9 Deadlifts
80 DU, 40 Sit-Ups, 9 Deadlifts
60 DU, 30 Sit-Ups, 9 Deadlifts
40 DU, 20 Sit-Ups, 9 Deadlifts
20 DU, 10 Sit-Ups, 9 Deadlifts
Rx Barbell – 185/135

Sit-Ups are to an AbMat.
Deadlift is intended to be on the lighter side.

In a scaled up variation of the classical CrossFit benchmark, “Annie”, we are adding in a light-to-moderate deadlift purely for variation. The aim today is to use a loading that we can unquestionable complete all sets unbroken with. It is not the intention to grind through these repetitions, but to rather make this metabolic. If the load is too heavy, it will un turn result in residual soreness, which we are not looking for moving into Open 18.3.

This provides us a chance as well to work on our larger sets of double-unders. With the first three sets at 100-80-60, we have the chance to fine tune how we would break apart such a repetition scheme.

Recovery


RECOVERY + HSPU

Not for Score (for Quality):

15:00 Recover Bike
On the 3:00, 6:00, 9:00, 12:00, and 15:00:
Complete a single set of kipping HSPU (25-30% of best set)

A skill based recovery finish to our day today, providing us the chance to dial in our handstand pushup technique while maintaining a conversational pace on the bike. If we do not have access to a bike today, the rower is the next best option.

If we are not completing kipping HSPU pushups today, the next best option is to practice our gymnastics through one of two drills:
A) Handstand Hold against wall
B) Modified Pushup plank (include to challenging position)
Hold either position for 20-30 seconds per round.

Recovery


CrossOver Symmetry Recovery Protocol

Bryant Johnson

Bryant Johnson

Owner/Coach

CrossFit Level 1, CF-L2, CrossFit Kids, CrossFit Football, Retired 9 yr NFL Wide Receiver

Michael Jenkins

Michael Jenkins

Owner/Coach

Dan Moore

Dan Moore

Coach

CrossFit Level 1, CF-L2

Josh Diehl

Josh Diehl

Coach

CF-L1

Jeff Dercola

Jeff Dercola

Coach

CF-L1

Michelle Casto

Michelle Casto

Coach

CF-L2, CrossFit Mobility

Sawyer Green

Sawyer Green

Coach

CrossFit Level 1