05.09.18

CrossFit Ecstatic – CrossFit


Notes


Second week in our push press progression, building upon last week’s 65%.
Technical work on our clean and jerk, which leads into our conditioning for the day.
A benchmark we will see again this season – “Tiger Blood”, coupling clean and jerks with running.

Warm-up


ACTIVATION

500 Meter Light Row into…
2 Rounds:
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)

2 Rounds:
3 Walkouts (https://www.youtube.com/watch?v=92eVXZWgA8g&width=640&height=480)
30s Samson Stretch, each side (https://www.youtube.com/watch?v=V3-tEdWuTbc&width=640&height=480)

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

Strength

Push Press


Week 1 in our Push Press progression.
All repetitions are to be taken from the rack.
4 Sets of 6 Reps:
70% of 1RM Push Press

3-Position Clean + Split Jerk


https://www.youtube.com/watch?v=v-YK8VjMoEg&width=640&height=480
Athlete’s choice on whether to compete the cleans as squat, or power. Video above demo’s as squat.
Position 1 – High Hang (high thigh)
Position 2 – Knee Level
Position 3 – Ground
Set #1 – 60% of 1RM CJ

Set #2 – 65% of 1RM CJ

Set #3 – 70% of 1RM CJ

Set #4-6 (3 Sets) – 70% – 85% of 1RM CJ

Go by feel as we climb – technique over loading today in importance.
Even if the loading feels great, let’s keep our lifts to at most, 85% of our 1RM CJ.

Conditioning

Tiger’s Blood (Time)


3 Rounds:
10 Power Clean and Jerks (135/95)
400m Run

If we are completing on a rower today, complete as 500m for males, and 400m for females.

Stimulus wise, we are looking for a clean and jerk that we could compete for 10+ repetitions unbroken, when fresh. It should be a loading that we would use during the classical CrossFit benchmark, “Grace” (30 Clean and Jerks for time). We want to make this workout a matter of conditioning, and not about the weight of the barbell.

Tips


Looking at the workout as a whole, we first want to ensure that we aren’t taking unnecessary “stoppages”. That is, we want to minimize the amount of time that goes by without us moving forward. A common case of such will be is if we push the first round too hard, and is results in us taking taking 10+ second breaks on the barbell during rounds two and three. This is where time disappears in workouts. We know that we don’t need to stop on the run – we can slow our pace here a touch, yet we’ll still continue to move forward. But if we stop on the barbell, time ticks by without any forward momentum in the workout. Let’s push the barbell, and hold a moderately aggressive run that allows us to get right back on the bar.

On the barbell, we don’t necessarily need to push for touch and go sets. Yes, they are faster than singles, but there is time under tension that adds up quickly. It’s less about how big our sets are over the three rounds, but moreover our consistent speed through these sets of 10 for all three rounds. If we complete the first two sets of 10 unbroken, but are reduced to slower singles in the final round, chances are likely that we are missing our best time.

The speed of the run is naturally dependent on the athlete, and is relative to our ability on the barbell. But for a talking point, we are looking for a pace on the first two runs that would be similar to a 2 mile time-trial. An aggressive pace, yes, but one that allow us to get right back on the barbell for rounds two and three.

On the final 400m run, let’s find out what’s left.

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