05.14.18

CrossFit Ecstatic – CrossFit


Notes


“Silverback” Week 7 – Deload Week

In our mid-cycle deload week, we are purposely backing off the heavier loading, most notably below parallel.
We’ve gone heavy below parallel twice per week for 6 weeks, and despite the linear progress, it’s time to allow ourselves a week of recovery to continue the push. What often feels like one step backwards, turns into 10 steps forwards when we look at it in hindsight months from now.

What we can and will sustain is metabolic conditioning this week.
Today, a combination of clean and jerks with double-unders, with strict gymnastics to finish.
There will be aggressive conditioning pieces this week – allowing us to continue to improve, despite the underlying intentions of the week (recovery). But following each piece, we are looking to minimize any additional training to achieve that goal.

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)
1 Round of Strict Cindy (5 Strict PU, 10 Pushups, 15 Air Squats) + 30 Double-Unders
1:00 of Russian Baby Makers (https://www.youtube.com/watch?v=HWHZp47EzgE&width=640&height=480)
1 Round of Strict Cindy (5 Strict PU, 10 Pushups, 15 Air Squats) + 30 Double-Unders
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

Conditioning

Double Crossed (Time)


10-8-6-4-2:
Power Clean and Jerks (135/95)
50 Double-Unders after each round

In “Double Crossed”, we are effectively completing “Grace” (30 Clean and Jerks for time), broken up with double-unders in the middle. This balance between the barbell and a simple monostructural movement provides extra challenge to our ability to cycle the bar.

Our proficiency on the jump rope determines our pace on the barbell. Naturally, if we struggle on the jump rope and the 50 repetitions after each round are looking to be comprised of multiple trips, let’s pace the CJ barbell to preserve our transition and speed there. What’s more important than touch and go repetitions on the barbell, is how much time we spend not moving on the jump rope. An unbroken 30 repetitions here on the barbell, but with slower transitions and multiple trips can be very easily beaten out by the strategy of steady singles and unbroken double-unders.

Strict Gymnastics

Metcon (No Measure)


Gymnastic Strengthening (A)
30 Wall Walks (https://www.youtube.com/watch?v=cgZegU8cPDs&width=640&height=480)
Not for time, but for quality. Move with a purpose, but not to the intensity where we loose mechanics.

Gymnastic Strengthening (B)
4 Giant Sets:
10 Horizontal Ring Rows (https://www.youtube.com/watch?v=offwxr6kOfI&width=640&height=480)
:10-:20s Ring Support Hold (https://www.youtube.com/watch?v=M2tYJg5el6w&width=640&height=480)
Not looking to hold the support on the rings to failure, but rather to a challenging degree. Use band assistance as required to ensure we can accomplish at a minimum 10s per set. Rest as needed between sets, but aim to keep it below 90 seconds.

Neither parts are for score or time, but for quality.

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

Dan Moore

Dan Moore

Coach

CrossFit Level 1, CF-L2

Josh Diehl

Josh Diehl

Coach

CF-L1

Jeff Dercola

Jeff Dercola

Coach

CF-L1

Michelle Casto

Michelle Casto

Coach

CF-L2, CrossFit Mobility

Sawyer Green

Sawyer Green

Coach

CrossFit Level 1