05.11.18

CrossFit Ecstatic – CrossFit


Notes


Starting the training day by building upon our front squats from last week.
Adding 2% to our volume based sets, and 3% to our three heavier singles at the end.
Conditioning to follow in the form of a chipper.

Warm-up


ACTIVATION
Alternating OTM x 12 (2 Rounds):
Minute 1 – :40s Light Bike or Row
Minute 2 – :40s Alternating Samson Stretches (https://www.youtube.com/watch?v=V3-tEdWuTbc&width=640&height=480)
Minute 3 – :40s Light Bike or Row
Minute 4 – :40s Warrior Squats (https://www.youtube.com/watch?v=EfUJgmgTvlI&width=640&height=480)
Minute 5 – :40s Light Bike or Row
Minute 6 – :40s Wall Squats (https://www.youtube.com/watch?v=pktIjwNiuYE&width=640&height=480)

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

Front Squat


Week 2 in this current front squat progression.
Adding 2% to our volume based squats, and 3% to our three singles at the end.
Every 2:30 x 4 – 1 Volume Set (8-7-6-5 Repetitions)
On the Minute x 3 – 1 Rep

On the 0:00 – 8 Reps @ 62%
On the 2:30 – 7 Reps @ 66%
On the 5:00 – 6 Reps @ 70%
On the 7:30 – 5 Reps @ 74%
On the 10:00 – 1 Rep @ 85%
On the 11:00 – 1 Rep @ 85%
On the 12:00 – 1 Rep @ 85%

Body Armor

Metcon (No Measure)


3 Sets of 16 Repetitions:
Dumbbell Box Step-Ups, 20″ (https://www.youtube.com/watch?v=tbn72vjB198&width=640&height=480)
Aim here is to choose light loadings on the dumbbells (one for each hand), and complete these with the weights at the hand position. Technique over loading here – pull with the lead leg on the box as opposed to pushing. Let our hamstrings and glutes do the work, versus our quads.

Conditioning

Slasher (AMRAP – Rounds and Reps)


AMRAP 13:
50 Alternating Dumbbell Snatches (50/35)
40 Burpees
30 Toes to Bar
20 Kipping Handstand Pushups

Stimulus wise on the dumbbell, we are looking for a loading that we can consistently move in sets throughout the workout. These repetitions do not need to be “touch and go”, changing in the air, but they do need to be consistent sets. What we don’t want here, is to become “stuck” on the dumbbell, moving at a slow pace. On the burpees, these are classical standard burpees. Jump and clap at the top of each repetition, but we are not jumping over an object today (such as a barbell). To be Rx, we are looking for both feet to move back at the same time, and both feet to come up at the same time (jump back, jump forward).

Tips


On these dumbbell snatches, we are looking for consistent sets here… with the second round in mind. What’s less important than how big we go to start on these 50 repetitions is how we approach the second set of 50. And this is true for whether we are changing in the air for touch and go repetitions, or steady singles.
On the burpees, we are again looking for the classical standard. Jump and clap overhead, reaching full extension of the body. On these burpees, we are looking to be a metronome. A steady, methodical pace forward. Inside this workout, this is the only station where we don’t need to take a break. Instead, let’s slow our cadence enough so that we can complete these 40 without every slowing down.
On the toes to bar and handstand pushups, being smart here knowing ourselves is pivotal. These are both movements that can “go away” if we reach failure in the motion, so controlled sets here are the focus point.

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