05.15.18

CrossFit Ecstatic – CrossFit


Notes


Week 7 in “Silverback” – De-load Week
Aim here as a refresher is to continue to build our engine, but keep the volume and loadings down this week.
Through our single conditioning piece today, “Anchored Down”, we’ll be building intensity through intervals.
Midline work to finish.

Warm-up


ACTIVATION

3 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)
10 Calorie Row

5-4-3-2-1:
Spiderman and Reach, each leg (https://www.youtube.com/watch?v=_OrggvuVU-M&width=640&height=480)
Inchworms (https://www.youtube.com/watch?v=gDweumAbvfQ&width=640&height=480)

2 Rounds, building in intensity:
15 Air Squats
10 Calorie Row
5 Lateral Burpees over Rower
Rest 1:00 between rounds.

Conditioning

Anchored Down (Time)


5 Rounds – Every 4:00, Complete:
30 Air Squats
20/14 Calorie Row
10 Lateral Burpees over Rower

Time remaining in each 4:00 window after completing the repetitions is rest.
Score is our slowest completion time over the course of the five rounds.
As an example, if our scores are 2:34, 2:40, 2:37, 2:39, 2:39, our score for the day is 2:40.

Building intensity through intervals today.
Inside “Anchored Down”, we are looking to move at near maximal pace on both the air squats and the burpees. These are repetitions that we can focus on a highly aggressive pace on, On the row, we are to hold back just enough so that we can give it our best the next round as well. But with faster round times being in the low 2:00 time range, we will have ample rest time.

On the air squats, focus on the breathing throughout. This is an easy place to hold our breath accidentally. Given the speed of the squat, we can find a cadence to our breathing and squatting. As an example, we could try inhaling on squats one and two, and exhaling on squats three and four.

On the row, we are looking to get outside the comfort zone here, capitalizing on the exponential factor of rowing for calories. This isn’t a max effort row, but an effort we would bring to a 50 calorie for time benchmark.

On the burpees, we are looking for a two-foot jump back, and a two-foot jump forward (Open standard), followed by a lateral two-foot jump over the erg rail. Step-overs are absolutely allowed, but to be “Rx”, we are looking for the two foot jump.

Midline

Metcon (No Measure)


4 “Giant Sets”:
Max Effort L-Sit on Parallettes
20 Weighted Hip Extensions (25/15)

Hold the plate across the chest during the weighted hip extensions.
Rest 1:00 between rounds.

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