04.11.18

CrossFit Ecstatic – CrossFit


Notes


Building on last week’s pressing work, with two additional weeks to follow. As written below, a modest, but steady increase in these loadings is best. Following, building to a moderate loading snatch grip push jerk, setting us up for the hang power snatches that are next in line.
Conditioning to finish.

Warm-up


ACTIVATION
At very low intensity (walk through pace):
12 Calorie Row or Bike + 6 Pushups, 12 Air Squats, 18 AbMat Sit-Ups
9 Calorie Row or Bike + 5 Walkouts (https://www.youtube.com/watch?v=92eVXZWgA8g&width=640&height=480)
6 Calorie Row or Bike + 5 Good Mornings + 5 Strict Presses + 5 Stiff-Legged Deadlifts + 5 Regular Deadlifts (empty BB)

Strength

Strict Shoulder Press (4×6)


4 Sets of 6 Repetitions
Same weight across all four sets. All repetitions taken from the rack.
Week 2 of a simple yet effective strict press progression. Let’s aim for a modest increase from last week, knowing that our aim is to climb steadily for another two weeks following this. With last week starting in the area of ~60% of our 1RM, a climb towards ~63-65% is appropriate today.

Snatch Grip Push Jerk (5×3)


https://www.youtube.com/watch?v=qEwnbaXyufc&width=640&height=480

Building upon the strict press above, we are now dynamically moving to that same finish position. Through a dip drive just as we would in a front rack push jerk, we are looking for an aggressive lockout of the elbows overhead, while catching in a partial squat (power catch position). This matches our receiving position for the soon hang power snatches.
5 Sets of 3 Repetitions

All repetitions taken from the rack.
On the snatch-grip push jerk, we are not looking to move maximal loads – but instead, trying to maximize our position in the catch. What we are simulating here is the receiving position for the power snatch (our following movement in this order). We are looking for our weight to be back on the heels, which the hips sitting slightly back in a strong “power catch”. Commonly, in the catch of a jerk, athletes can find themselves with the weight positioned over their mid-foot or toes, and the knees pushing forward. Much like how we know that wouldn’t be an ideal squat position, the same mindset applies here. We are essentially looking to find strong “shallow” squat mechanics as we receive the bar overhead. It should looks like an overhead squat, stopped above parallel.
Up top, we are looking for not only an aggressive lockout of the elbows (punch to the finish), but also an externally rotated shoulder. As we punch the bar overhead, we are thinking about pushing our armpits forward as we push into the bar.
Weight is not nearly as important as technique here – and especially if bringing the bar down behind the head is challenging for us, let’s stay on the lighter side today. Purely for tracking, enter your heaviest three-rep to the tracker below.

Snatch Pull + Hang Power Snatch


A chance to confirm positions.
In the snatch high pull, we are looking to keep our feet flat on the floor, with the drive coming through our mid-foot at extension. By keeping our feet flat on the floor, we can focus on maintaining the weight in the proper position (directly under the ankle bone) throughout the pull.
On the hang power snatches, we are looking for the aggressive punch out trained in the previous portion, the snatch-grip push jerk. Same big points apply – weight back on the heels, with the hips slightly back. Weights are intended to be on the lighter side to dial in technique.
On the Minute x 10:
1 Snatch High Pull (https://www.youtube.com/watch?v=hI8nSuO10sI&width=640&height=480)
2 Hang Power Snatches

Sets #1+2 – 40% of 1RM Snatch
Sets #3+4 – 45% of 1RM Snatch
Sets #5+6 – 50% of 1RM Snatch
Sets #7+8 – 55% of 1RM Snatch
Sets #9+10 – 60% of 1RM Snatch

Conditioning

Elbow Grease (AMRAP – Reps)


Alternating EMOM x 14 (7 Round):
14/10 Calorie Assault Bike
:30s for Max Dumbbell Power Snatches (50/35)
Score inside this conditioning piece is total dumbbell snatches over the course of the 7 rounds.
The :30s window to complete snatches takes place from the :00s-:30s.

If we do not have access to a bike today, complete 16/13 calories on the rower per round.

*Great day today to fine tune our mechanics on the dumbbell power snatch – and potentially our tough and go technique method. As we saw in last year’s Open, the changing of hands (if changing in the air), must take place below the top of the head. As these :30s move quickly, today is a prime opportunity to fine tune this skill.

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

Tim Warner

Tim Warner

Coach

CrossFit Level 1

Dan Moore

Dan Moore

Coach

CrossFit Level 1, CF-L2

Josh Diehl

Josh Diehl

Coach

CF-L1

Jeff Dercola

Jeff Dercola

Coach

CF-L1

Melissa Mayger

Melissa Mayger

Coach

CrossFit Level 1, Crossfit Endurance

Michelle Casto

Michelle Casto

Coach

CF-L2, CrossFit Mobility