03.13.18

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.

Revisiting squat mechanics today as we start with a pausing front squat.
A conditioning piece involving the wallball to follow, keeping the movement fresh in our repertoire.
A recovery bike to finish.

Three down. Two to go.
Turn the page, and let’s give these last two everything we have.

Warm-up


ACTIVATION

At very low intensity (walk through pace):
15 Calorie Row or Bike + 15 Slow Air Squats
10 Calorie Row or Bike + 10 Slow Air Squats
5 Calorie Row or Bike + 10 Slow Air Squats

3 – 2 – 1:
Spiderman and Reach, each side (https://www.youtube.com/watch?v=_OrggvuVU-M&width=640&height=480)
Walkouts (https://www.youtube.com/watch?v=92eVXZWgA8g&width=640&height=480)

Barbell Warmup (https://www.youtube.com/watch?v=mIjiebAcBJc&width=640&height=480)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Weightlifting

Pause Front Squat


3 sec pause in receiving position (bottom of squat)
On the Minute x 10
1 Pausing Front Squat
Building to a Moderate Today, not a Max.
3-Second Pause in the Bottom.

All repetitions are taken from the rack. The purpose here is to confirm positioning as we check-in at the bottom of the squat. As we hold for three seconds in the bottom, stay active. Continually fight to gain a better position, for once we relax even the slightest, we are in a sub-optimal place. Constantly work to improve during these three seconds before standing to finish the repetition.

Set #1 – 40% of 1RM Front Squat

Set #2 – 45% of 1RM Front Squat

Set #3 – 50% of 1RM Front Squat

Set #4 – 55% of 1RM Front Squat

Set #5 – 60% of 1RM Front Squat

Set #6 – 63% of 1RM Front Squat

Set #7 – 66% of 1RM Front Squat

Set #8 – 69% of 1RM Front Squat

Set #9 – 72% of 1RM Front Squat

Set #10 – 75% of 1RM Front Squat

Conditioning

Highball (Time)


5 Rounds, Every 3:00:
300/250 Meter Row
15 Wallballs (20/14) *Females to a 9′ Target

Score for the day is our slowest round.
Aim here is to find a consistent pace on the row, and an immediate transition, under fatigue, into a set of wallballs. These repetitions do not *need* to be unbroken sets, but we are aiming for so.

Today is an opportunity to work on our mechanics and breathing on the wallball, while pre-fatigued. Any time remaining in each 3:00 window after completing the repetitions is rest.

Recovery


RECOVERY + MIDLINE

Not for Score:
12:00 Recovery Bike (low effort)
*Every 15 Calories, complete 15 Hip Extensions (supermans = scale)

Not for score. Recovery effort at a pace that we could hold a conversation with another.

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