04.13.18

CrossFit Ecstatic – CrossFit


Notes


Week 2 of our positional front squats, building upon Week 1.
With a slight increase in our percentage on the lift (3% across the loadings), our focus remains on building structural strength, effectively building our base. Positions are key.

Following, Body Armor, coupling movements to strengthen the body.
Conditioning to finish, with a triplet that has similarities to a classical CrossFit workout, “Jackie”

Warm-up


ACTIVATION
3:00 Slow Bike or Row

3 Rounds:
3 Scap Retraction + 3 Strict Pull-Ups
6 Russian Baby Makers (https://www.youtube.com/watch?v=HWHZp47EzgE&width=640&height=480)
9 Dowel Overhead Squats
12 AbMat Sit-Ups
20 second Samson Stretch each side (https://www.youtube.com/watch?v=V3-tEdWuTbc&width=640&height=480)

Followed by…
10 Warrior Squats (https://www.youtube.com/watch?v=EfUJgmgTvlI&width=640&height=480)
With the barbell on the ground directly in front of you, squat down and place one hand on. Keeping that elbow locked out and your chest tall, reach with the opposite hand overhead, focusing on rotating the shoulders and upper back (thoracic). Look towards the fingertips, pause for a moment, and then change arms. A reach with both arms counts as a single repetition. Rest as needed to accomplish the 10 repetitions.

Followed by…

Barbell Warmup (https://www.youtube.com/watch?v=mIjiebAcBJc&feature=youtu.be&width=640&height=480)
Completed with an empty barbell…
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Press + Stretch
5 Stiff-Legged Deadlifts
5 Front Squats

Strength

Tempo Front Squat


Week 2 of our positional squatting. Increasing loads from last week (3%), but keeping our repetition scheme and tempo scheme the same. On Week 3, we progress to a new rep and tempo scheme.

On the Minute x 9:
1 Tempo Front Squat
5 Seconds Down
2 Seconds Pause in the Bottom
Aggressively Stand

Set #1 – 1 Rep @ 63% of 1RM FS

Set #2 – 1 Rep @ 63% of 1RM FS

Set #3 – 1 Rep @ 63% of 1RM FS

Set #4 – 1 Rep @ 67% of 1RM FS

Set #5 – 1 Rep @ 67% of 1RM FS

Set #6 – 1 Rep @ 67% of 1RM FS

Set #7 – 1 Rep @ 71% of 1RM FS

Set #8 – 1 Rep @ 71% of 1RM FS

Set #9 – 1 Rep @ 71% of 1RM FS

Body Armor


depending on time, might have to save for Post Wod

Metcon (No Measure)


3 Giant Sets:
14 Barbell Front Rack Box Step-Ups (20″) (https://www.youtube.com/watch?v=fh1N40tv2qU&width=640&height=480)
Max Strict Pull-Ups
Max Dumbbell Pushups (https://www.youtube.com/watch?v=dQI6FEr5P3U&width=640&height=480)
Rest 2:00-3:00 between sets.

Athlete’s choice on the Barbell Front Rack box step ups, but we are looking for a loading that allows us to accomplish all 20 reps unbroken. Free to build throughout the three sets.

On these box step ups, we are looking to pull with the leg leg (on the box), as opposed to push. With a pulling motion, we are going to activate more of the posterior chain (hamstrings and glutes), which is our aim in this movement. Be wary of our torso angle as well, which can pitch forward excessively as we stand. Imagine two dots – one on your shoulder, and one on your hip. And both dots must rise together as we stand.

On the strict pull-ups, we are looking to find at least 5 reps per round. Let’s band the pull-ups as required to meet that standard, as the repetitions is the stimulus we are after today. On the dumbbell pushups, we are looking for a similar standard – looking for at least 5 repetitions per round. Completing these to a pushups from our knees, or by removing the dumbbells and completing regular floor pushups, are both valid modifications.

Conditioning

Belt Buckle (Time)


1 Round for Time:
1,000m Row
30 Deadlifts (225/155)
50 Barbell-Facing Burpees

Stimulus wise, we are looking for a deadlift weight that we could complete for 15+ repetitions unbroken, when completely fresh.

The take home message is that for this meter row, let’s pace our efforts. Let’s save that push for the barbell and burpees, where seconds can slip very easily. To wrap up the thought on the row, if you know you’re 2K pace (the average pace of your 500m splits), we are looking to be somewhere around +10-15s above. A significantly higher pace that will allow us to attack the deadlifts and burpees.

On the deadlifts, individual strategy will of course dictate, but we are looking to move through these with a purpose. What we don’t want to do however is bite off an initial set so large that we have to crawl to the finish (such as 15 unbroken, followed by slow 3’s). We still want consistency here, with our last 10 reps being roughly the same amount of time it took for the first 10. Some thoughts for a break-up strategy:
12-10-8
8-7-6-5-4
6×5
10×3

There really is no right or wrong way of going about our repetitions here, but we can harness the stretch reflex with the touch and go method. Fast singles are always an option, but we loose that elastic advantage in so. Something to consider.

On the barbell-facing burpees, as we saw in the previous Open, the new standard is a two-foot jump up. From here, we are looking for a consistent level of speed throughout. It can be tempting to enter these 50 repetitions a little too fast, inevitably slowing by the halfway mark. But let’s take the opposite approach – let’s aim to have our second half be faster than our first half. This will take some patience, but with some thought, we can hold back enough knowing that we are aiming to move just a touch faster on rep 26 and beyond. This is where commonly athlete’s slow down… let’s speed up.
This is also a great opportunity to train our footwork on the movement. Along with pacing our intensity, we also want to dial in the precise footwork the motion entails. The jump over the bar to the turn around is often where athlete’s take extra, inconsistent steps, which simply just eats more time off the clock and wastes effort. Let’s dial in the footwork so we can turn the mind of to it – and just do work.

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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