CrossFit Ecstatic – CrossFit
Single piece today – a 16:00 primer comprised of Open-like movements.
Intention today is to move through the below EMOM with relative intensity at each station.
Practicing mechanics at each, and our transitions between, we are looking to break the sweat but not overtax the body in preparation for Friday’s 18.3 attempt.
Extra time in the gym can be spent best on either positional work on a challenging movement, or on recovery (mobility).
15 Calorie Bike or Row
15 Dowel Overhead Squats
12 Calorie Bike or Row
12 Empty Bar Good Mornings
9 Calorie Bike or Row
9 Wall Squats (https://www.youtube.com/watch?v=pktIjwNiuYE&width=640&height=480)
Snatch Barbell Warmup (empty barbell)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Strict Presses
5 Snatch Grip Stiff-Legged Deadlifts
5 Overhead Squats
Walk through pace for 2 rounds, building in intensity:
A) 5 Wallballs (20/14) + 3 Strict Pull-Ups + 3 Kipping Pull-Ups
B) 5 Box Jumps (24/20)
C) 3 Power Snatches + 3 OHS (build in weight over the two rounds)
D) 10/7 Calorie Row
Four by Four (No Measure)
Alternating EMOM x 16 (4 Rounds):
A) 7 Wallballs (20/14) + 3 Bar Muscle-Ups (or 7 CTB Pull-Ups)
B) 15 Box Jumps (24/20)
C) 7 Power Snatches + 7 OHS (95/65)
D) 15/12 Calorie Row
Priming a couple of movement patterns for the weekend, as we approach 18.3. Athlete’s choice to complete ether bar muscle-ups or CTB Pull-ups. Focus here is to work for roughly :40s of each minute. It is not intended to be an intensive session that will deplete us – let’s modify the repetitions above to turn today into the intended primer.
On the power snatch and overhead squat, the stimulus is that we are able to complete the full 7+7 unbroken. We want a lighter load here so that we can work on cycling the barbell, and fine tuning our positions.
This is not for score, but for practice. Let’s keep these movements fine tuned.
Anticipating some work on the shoulders in 18.3.
CrossOver Symmetry Recovery Protocol