05.21.18

CrossFit Ecstatic – CrossFit


Notes


“Silverback” Week 8. Back at it.

Day 1 of our newest squat progression, using the box for the first time for “box squats”.
Front squats at controlled percentages to follow, with Body Armor to finish.
Muscle Monday’s.

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

Notes


Building Power.
We will be starting with Box Squats every Monday for the next handful of weeks, growing in percentage week after week.

In CrossFit, we often find ourselves being “quad dominant” athletes. This is due to the nature of the sport – we often squat with as much of an upright torso as possible, through front squats, squat cleans, overhead squats, wallballs, thrusters, and more. What this results in is an athlete’s quads becoming the primary movers of the squat.

Although being a strong olympic squatter (upright torso) is a must in CrossFit given the movements we see in competition, the heart of athleticism is our posterior chain. Our hips, hamstrings, and lower back. It is our core power source, and when trained properly, translates to all movements.

Notes


The box squat allows us to train the posterior-chain directly, but not only that, but to build explosive power while doing so. As we recognize, having speed and power in the olympic lifts is crucial to finding new personal bests. Without speed and power, we are slow on the barbell, and despite having the pure strength to pick the weight up, we aren’t explosive enough to get beneath it. In the box squat, we train that explosiveness.

Starting with a shoulder-width stance (slightly wider than usual), we are looking to squat to a box that is set just to parallel. Stack plates as needed to find this height. But as we squat, instead of sitting straight down as we aim for in a front squat, push them hips back. As we descend under control, continue to push our knees apart to maximally activate the hips. By the time our hips reach the box, we are looking to find vertical shins. In this position, we are placing all of the work on the hamstrings, glutes, hips, and lower back. This is what we are after.

On the box, we come to a complete stop. Only for a brief second, but, it is a complete stop. We are not looking to rebound or recoil off the box. Secondly, we never fully relax on the box. Midline stays engaged, and hips stay activated. Aggressively driving through the heels and “pulling” to a standing position, stand with as much speed as we can generate. The aim here is to explode to lockout, versus a steady stand.

Strength

Box Squat


Set box height at parallel
On the Minute x 10
2 Box Squats @ 60% of 1RM Back Squat
Set box height (or stacked plate height) to parallel.

Box Squat


Set box height at parallel
On the Minute x 10
2 Box Squats @ 60% of 1RM Back Squat
Set box height (or stacked plate height) to parallel.

Front Squat (4 sets of 7)


Set #1 – 7 Reps @ 60% of 1RM Front Squat

Set #2 – 7 Reps @ 63% of 1RM Front Squat

Set #3 – 7 Reps @ 66% of 1RM Front Squat

Set #4 – 7 Reps @ 68% of 1RM Front Squat

Body Armor

Metcon (No Measure)


Not for Time:
10-9-8-7-6-5-4-3-2-1:
Barbell Bent Over Rows (https://www.youtube.com/watch?v=VfPS96yBVa0&width=640&height=480)
Dumbbell Bench Press
*10 AbMat Sit-Ups after each round

Simple, yet effective, grunt work to finish our day.
On both the barbell rows and dumbbell bench press, we are looking for moderate loads. Weights that we are very, very confident we could complete unbroken on each set, from ten down to one. This is again not for time, we but we are looking to move from station to station with as little rest as needed.

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