03.07.18

CrossFit Ecstatic – CrossFit


Notes


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).

Warm-up


ACTIVATION

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

Conditioning

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.

Recovery


SHOULDER RECOVERY

Anticipating some work on the shoulders in 18.3.

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