03.12.18

CrossFit Ecstatic – CrossFit


Notes


Re-Test Day for Open 18.3.
For those athletes not re-testing, we do have an alternate workout posted below.

For reference, our strategy video from Friday:
(https://www.youtube.com/watch?v=yud-6E6gpjo&width=640&height=480)

Re-Test Strategy


Common themes/changes for athlete’s heading into Monday…

– Manage the double-unders better by breaking them into smaller sets, earlier.
Many athlete’s moved through large chunks in the first few rounds of 100, but found themselves breaking up the repetitions into several more sets in the third and fourth sets. Purely for a thought, how we are breaking the third set of 100’s is likely how we should approach the workout as a whole. Despite some athlete’s having the capacity to complete 100 double-unders straight, 4×25 may be the best method from round 2 on, to preserve our ability on the other movements, never mind the jump rope in following sets.

– Fast singles on the gymnastics.
This is a common theme for athletes who found themselves completing multiples in the first couple of sets on the gymnastics, but then realized how much time was disappearing between sets. Holding sets of 2-3 is great, but only if we can maintain controlled breaks. For many athletes, singles may be the better option to move through the 12 repetitions.

– Aim to move faster in the second half.
This is more of a mindset than anything else. In our workouts throughout the year, we worked on pacing our efforts across the duration of a workout. If we were to look back at our attempt on Friday, we may find that our double-unders and repetitions slowed dramatically in the second half. Much like how we wouldn’t come out of the gates pushing the pace on a rowing or running workout, let’s take the same approach here with the jump rope and movements. We recognize that we need to be moving well in the second half to find our best score, and that means we need to hold back on the front 7:00.

Warm-up


PRIMER

2:00 Very light Row or Bike
2 Sets:
4 Spiderman and Reach each leg (https://www.youtube.com/watch?v=_OrggvuVU-M&width=640&height=480)
8 Wall Squats (https://www.youtube.com/watch?v=pktIjwNiuYE&width=640&height=480)
:20s of Single-Unders

2:00 Light Row or Bike
2 Sets:
3 Inchworms (https://www.youtube.com/watch?v=gDweumAbvfQ&width=640&height=480)
6 Single Arm Dumbbell Deadlifts, each side
:20s of Double-Unders

1-2 Complexes:
3 Scap Retractions (https://www.youtube.com/watch?v=pktIjwNiuYE&width=640&height=480)
1-3 Strict Pull-Ups
3 Kip Swings

Warm-up


Steadily warm both the ring and bar muscle-ups, followed by rehearsal rounds:

1 Round at walk through pace:
15 Double-Unders, 5 Empty Bar Overhead Squats
15 Double-Unders, 1-2 Ring Muscle-Ups
15 Double-Unders, 3 Dumbbell Snatches each side (light)
15 Double-Unders, 1-2 Bar Muscle-Ups

Build to working overhead squat and dumbbell snatch load, followed by…

1 Round:
15 Double-Unders, 5 Overhead Squats
15 Double-Unders, 1-2 Ring Muscle-Ups
15 Double-Unders, 3 Dumbbell Snatches each side
15 Double-Unders, 1-2 Bar Muscle-Ups

Efficiency is highly important here on the jump rope. If we do not feel there just yet, without spending excessive amounts of repetitions on the rope before the workout, spend time dialing in our technique.

– Relax at the shoulders. Remind ourselves that it is our wrists that do the work.
– Visualize doing your double-unders in a narrow hallway. Hands close to the sides is ideal.
– Get long with the lower body in the air. It is common to see the pike (feet forward), or the donkey kick (heels rise back) during the double-under. If we can focus on getting long as we jump, as if we are bouncing on a pogo stick, we’ll find more efficient reps.

CrossFit Games Open workout

Crossfit Games Open 18.3 (Ages 16-54) (Time)


2 rounds for time of:

100 double-unders
20 overhead squats 115/80 lb
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches 50/35 lb
100 double-unders
12 bar muscle-ups

Time cap: 14 minutes

Crossfit Games Open 18.3 Masters (55+) (Time)


2 rounds for time of:

100 double-unders
20 overhead squats 75/55 lb
100 double-unders
12 chest-to-bar pull-ups
100 double-unders
20 dumbbell snatches 35/20 lb
100 double-unders
12 chest-to-bar pull-ups

Time cap: 14 minutes

Crossfit Games Open 18.3 Scaled (Ages 16-54) (Time)


2 rounds for time of:

100 single-unders
20 overhead squats 45/35 lb
100 single-unders
12 chin-over-bar pull-ups
100 single-unders
20 dumbbell snatches 35/20 lb
100 single-unders
12 chin-over-bar pull-ups

Time cap: 14 minutes

Crossfit Games Open 18.3 Scaled Masters (55+) (Time)


2 rounds for time of:

100 single-unders
20 overhead squats 45/35 lb
100 single-unders
12 jumping chest-to-bar pull-ups
100 single-unders
20 dumbbell snatches 20/10 lb
100 single-unders
12 jumping chest-to-bar pull-ups

Time cap: 14 minutes

Alternate Workout

Steelie (AMRAP – Rounds and Reps)


AMRAP 14:
40 AbMat Sit-Ups
20/14 Calorie Assault Bike
20 Burpees

Regular burpees today – jump and clap overhead. Barring any limitations, we are looking to jump up with both feet to complete these burpees as “Rx”. If we do not have a bike today, complete on the rower for equal calories (20/14 per round).

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