CrossFit Ecstatic – CrossFit
Our final week in our first gymnastic pressing progression in “Silverback”.
Following, building to a heavy set of 3 repetitions on the deadlift.
Serving as a primer for the following benchmark, “Smooth Criminal”, we’ll end our day with an AMRAP 15.
5 Strict Pull-Ups, 10 Pushups, 15 Sit-Ups
10 Hollow Rocks (https://www.youtube.com/watch?v=gQ2Pcv0GHtU&width=640&height=480)
10 Superman Rocks (https://www.youtube.com/watch?v=Bxu4D6VzZw0&width=640&height=480)
15 Calorie Row
Spiderman and Reach, each leg (https://www.youtube.com/watch?v=_OrggvuVU-M&width=640&height=480)
Week 5, our final week in this progression, building our gymnastic pressing capacity.
Strict Handstand Push-ups
On the Minute x 12 (3 Rounds):
Minute 1 – 40% of Max Set
Minute 2 – 40% of Max Set
Minute 3 – 40% of Max Set
Minute 4 – Rest
Repeat this cycle two more times through, for a total of 3 rounds.
Reposted from the start of the cycle, in the event that we have not yet tested our max set. If we have yet to test, today is a great day to do so.
On the strict handstand pushups, there are many ways to go about modifications. Stacking abmat’s, modifying to pike pushups off a box, completing dumbbell strict presses, or full range of motions pushups (to floor or box), are all appropriate. Depending on where we are in our training and development, let’s choose one for training purposes. Any of the above will increase all of the above, as long as we are consistent with the movement pattern and integrity of the range of motion in the training to come. As a general guideline, we are looking for a difficulty that allows for at least 5 repetitions of the movement. Otherwise, it is likely best to modify to a slightly less challenging option, so that we can train additional volume (providing the adaptation we need to get stronger).
Deadlift (Build to a Heavy Set of 3 Reps)
Take 15:00 to build to a heavy, but not a max, set of three repetitions.
Use this as a primer for the following conditioning workout.
Smooth Criminal (AMRAP – Rounds and Reps)
30 Wallballs (20/14)
15 Deadlifts (245/165)
Dub scale – 2:1 Singles or 1:00 Double Under attempts
If able, glance at the clock to record each split time. This will provide some feedback for you to adjust off of. And it is invaluable feedback as today’s conditioning is an “open-like” workout. And as we enter the workout, imagine as if your score for the today is your slowest round.
On the double-unders, our focus here is to stay relaxed. Before every set (of course with the exception being the first), allow yourself a small composure pause before each set. An extra 3 seconds before starting a set can be all the difference for many, providing a brief moment of composure and focus before starting. If we find ourselves tripping repeatedly, take another composure pause – identify what is causing the trip, relax your shoulders, think of an actionable cue to get us back on track, and execute when ready. A trip, followed by an immediate DU attempt, all too often results in another trip. Patience here is a virtue.
Management of the wall balls in this workout is an important factor we want to address. Such a movement can tax athletes heavily if we bite off aggressive sets from the onset of the workout, whereas a breakup strategy from the start can optimize their efforts. Just because we “can” do 30 wallballs straight doesn’t mean we should today. Controlled sets here moderates our heart rate to preserve our efforts in throughout the 15:00 window. From a macro level, let’s visualize ourself in the 3rd rounds of this workout. How would we be breaking up the wallballs? If our answer is 3 x 10, which is a good option for many, let’s open up our first round in the same style. Turn into a systematical machine on the WB’s. A set of 10, with a controlled rest between every set.
On the deadlifts, this comes down to individual capacity. We want to ensure that we choose a weight today that we could without question in our mind complete 15+ unbroken when we are completely fresh. And in the workout, we want to recognize that it is a heavier barbell, so we want a breakup strategy from the onset. Pushing to go straight here is likely to overtax the system, impacting the follow on DU’s and WB’s to a large extent. 3 Sets of 5 is appropriate start, with 9-6 or 10-5 being another option for strong deadlift athletes. However… what is more important is to get moving here. Don’t wait 20 seconds to complete a large set – just start and adapt after the first repetition.