05.12.18

CrossFit Ecstatic – CrossFit


Notes


Fourth and final session on our current Olympic Cycling progression.
Continuing the increase percentages over the recent weeks, snatches are up to 70% with clean and jerks at 60%.

Warm-up


ACTIVATION

2 Rounds:
200 Meter Light Jog
200 Meter Light Row

5 Slow, Diligent Wall Squats (https://www.youtube.com/watch?v=pktIjwNiuYE&width=640&height=480)

Into…
5-4-3-2-1
Spiderman and Reach, each leg (https://www.youtube.com/watch?v=OrggvuVU-M&width=640&height=480)
Warrior Squats (both arms reaching = 1 rep) (https://www.youtube.com/watch?v=EfUJgmgTvlI&width=640&height=480)
*After each round, 10 AbMat Sit-Ups

Into…
5 Slow, Diligent Wall Squats (https://www.youtube.com/watch?v=pktIjwNiuYE&width=640&height=480)

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
5 Stiff-Legged Deadlifts
5 Front Squats

Olympic Cycling


Session 4 of 4 of this specific Olympic Cycling progression. Adding 3% to each lift in this final week.

Power Snatch


On the :30s x 5 Rounds – 3 Power Snatches @ 70% of 1RM Snatch

— Rest 1:00 —

On the :30s x 5 Rounds – 3 Power Snatches @ 70% of 1RM Snatch

— Rest 3:00 —

Practicing cycling of our olympic movements. All repetitions are intended to be touch and go repetitions, barring any issues with bringing the bar back to the ground safety wise.

Clean and Jerk


On the :30s x 5 Rounds – 2 Power Clean and Jerks @ 60% of 1RM Clean and Jerk

— Rest 1:00 —

On the :30s x 5 Rounds – 2 Power Clean and Jerks @ 60% of 1RM Clean and Jerk

Practicing cycling of our olympic movements. All repetitions are intended to be touch and go repetitions, barring any issues with bringing the bar back to the ground safety wise.

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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