04.16.18

CrossFit Ecstatic – CrossFit


Notes


Week 3 of “Silverback”.
Introducing new primers this week along with another build on our squat waves.
This is Week 3 of 4 in this specific squat repetition scheme.
Body Armor to close.
Muscle Monday’s.

Warm-up


ACTIVATION

3:00 Slow Bike or Row

1:00 of Alternating Samson Lunges (https://www.youtube.com/watch?v=V3-tEdWuTbc&width=640&height=480)
2 Rounds of Strict Cindy (5 Strict PU, 10 Pushups, 15 Air Squats)
1:00 of Russian Baby Makers (https://www.youtube.com/watch?v=HWHZp47EzgE&width=640&height=480)
2 Rounds of Strict Cindy (5 Strict PU, 10 Pushups, 15 Air Squats)
1:00 of Alternating Warrior Squats (https://www.youtube.com/watch?v=EfUJgmgTvlI&width=640&height=480)

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

Back Squat Waves

Body Armor


“Body Armor” sessions will build durability into our foundation. Through routine exposure to a varying lineup of strength-building exercises, we will layer on “body armor” on a weekly basis. It’s end result is an athlete with raw work capacity, which we will form and shape into our competition movements we see in the Open. What we will also find is that is greatly improves injury prevention, strengthening the body in ways we don’t typically train.

On our “Giant Sets”, we are looking to move from station to station with as little rest as possible. On the weight selections, we are looking for a moderate load… weights that we can move with very good technique. Free to climb in weight between rounds, but technique is far more important here than loading. These are not traditional conditioning sets, but the value lies in our approach to these sets – not just moving through them. Let’s make ourselves work.

Back Squat


Squat Waves – Week #3
Each set to be completed “On the 3:00”:
Building upon last week, moving into week 3 of 4 on this specific repetition scheme.

Wave #1

Set #1 – 6 Back Squats @ 69% of 1RM Back Squat

Set #2 – 4 Back Squats @ 74% of 1RM Back Squat

Set #3 – 2 Back Squats @ 79% of 1RM Back Squat

Wave #2

Set #4 – 6 Back Squats @ 74% of 1RM Back Squat

Set #5 – 4 Back Squats @ 79% of 1RM Back Squat

Set #6 – 2 Back Squats @ 84% of 1RM Back Squat

Wave #3

Set #7 – 6 Back Squats @ 79% of 1RM Back Squat

Set #8 – 4 Back Squats @ 84% of 1RM Back Squat

Set #9 – 2 Back Squats @ 89% of 1RM Back Squat

Metcon (No Measure)


Part #1
3 Sets, Not for Time:
10 Deadlifts
15 Parallel Bar Dips (https://www.youtube.com/watch?v=VnZNA-UOqkw&width=640&height=480)
20 GHD Sit-Ups
Rest 2:00 between rounds.

Athlete’s choice on the deadlift, where we can challenge ourselves but, the set must be completed unbroken. Free to climb on rounds two and three.

Part #2
3 “Giant” Sets:
Max Bodyweight Bench Press
200m Kettlebell Carry*
Rest 2:00 between rounds.

On the bench press, we are looking for a minimum of 5 reps per round. Let’s modify the weight selections to achieve the stimulus.

*On the KB Carry, change our positioning of the KB’s every 50 meters. Choose a load that allows each 50 meter segment below to be completed unbroken.
0-50m – At the hang (“Farmers Carry”)
50-100m – Front Rack position (shoulders)
100-150m – At the hang (“Farmers Carry”)
150-200m – Front Rack position (shoulders)

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