05.07.18

CrossFit Ecstatic – CrossFit


Notes


“Silverback” Week 6
Building further in our 5-3-1 squat phases, finishing with a back squat single at 95%.
Body Armor to close our Monday.

Next week (Week 7), will be a mid-cycle de-load week.
A necessary break that allows us to continue the climb to higher percentages.

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


Week #6 of our Squat Waves. Progressing into heavier lifting as we move into a 5/3/1 wave protocol.
Following our back squats, a single set of 15 front squats. This is completed off a percentage of our back squats.

Body Armor

Back Squat


Each set is to be completed “On the 3:00”
Set #1 on the 0:00, Set #2 on the 3:00, and so on.

Wave #1

Set #1 – 5 Back Squats @ 75% of 1RM Back Squat

Set #2 – 3 Back Squats @ 80% of 1RM Back Squat

Set #3 – 1 Back Squat @ 85% of 1RM Back Squat

Wave #2

Set #4 – 5 Back Squats @ 80% of 1RM Back Squat

Set #5 – 3 Back Squats @ 85% of 1RM Back Squat

Set #6 – 1 Back Squat @ 90% of 1RM Back Squat

Wave #3

Set #7 – 5 Back Squats @ 85% of 1RM Back Squat

Set #8 – 3 Back Squats @ 90% of 1RM Back Squat

Set #9 – 1 Back Squat @ 95% of 1RM Back Squat

Front Squat


15-Rep Front Squat

Set #10 – 15 Front Squats @ 53% of 1RM Back Squat

Metcon (No Measure)


Body Armor Part #1
3 Giant Sets:
Max Strict Pull-Ups
20 Double Kettlebell Russian Swings (chest level)
20 Double Kettlebell Step-Back Lunges
20 Glute Bridges (https://www.youtube.com/watch?v=M7PynZBxSR0&width=640&height=480)

Athletes choice in KB loading. Only increase loading if movements are unbroken and completed with sound technique. Over the three rounds, it is an option to start light and climb in weight. We should not be at a load however where we are unable to complete the 20 swings without a break, or the 20 reverse lunges without a break. We can also use different kettlebell loadings between the swings and lunges.

Double Russian KBS – With one kettlebell per hand, rotate your hands so that your thumbs are facing forward, or palms together. Use 1-2 hinge patterns to build speed and acceleration on the bells, and swing to chin level, but no higher.

Kettlebell Front Rack Step-Back Lunges – Completed with two Kettlebells, one in each hand. Position these on the shoulders, horns facing each other with the elbows high. Step backwards into the lunge, as opposed to forward. Focus on keeping your shoulders stacked over your hips, and keeping the elbows high.

Glute Bridges – Give a brief pause at the top of each rep, squeezing your glutes at the finish of each bridge. If we feel we are able to load this movement to still accomplish 20 unbroken repetitions, let’s do so.

Body Armor Part #2
AMRAP 4:00: Strict Presses (75/55)
*Every break, accumulate :20s of an L-Sit on Parralettes before returning to the bar.

Choose a loading on the barbell that allows for a minimum of 15 repetitions unbroken, when fresh. Not for time.

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