05.22.18

CrossFit Ecstatic – CrossFit


Notes


Whereas yesterday was dominantly weight based, today is dominantly conditioning based.
“Sugar Daddy” to start – a high-intensity three round couplet to start.
Row conditioning 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)
300 Meter Row

5-4-3-2-1:
Good Mornings
Stiff-Legged Deadlifts
Inchworms (https://www.youtube.com/watch?v=gDweumAbvfQ&width=640&height=480)
100 Meter Run after each round

Steadily build to half of the deadlift load in today’s conditioning, followed by:
1 Round:
200 Meter Run, 7 Deadlifts
100 Meter Run, 5 Deadlifts

Steadily build to working load of the conditioning today, followed by:
1 Round:
100 Meter Run, 3 Deadlifts
100 Meter Run, 3 Deadlifts

Conditioning

Sugar Daddy (Time)


21 Deadlifts, 400 Meter Run
15 Deadlifts, 400 Meter Run
9 Deadlifts, 400 Meter Run
Rx – 225/155

Stimulus wise, we are looking for a moderate load on the barbell. A loading that we are very, very confident we can complete the first set unbroken, if not the entire workout. Let’s make today about the run.

“Sugar Daddy” is an aggressive effort from the start. To again match the stimulus above, we are aiming to have all athletes complete this entire workout nearly unbroken (allowing a single break on the 15’s if absolutely needed). What this leaves is constant movement throughout the workout. And in that, the separating factor now is how fast we move on our running and transitions. Intended to be a stronger metabolic stimulus versus a heavier deadlift day, let’s err on the lighter side today to build the engine. Even if these repetitions are surely unbroken for us today at this loading – let’s push the running even faster.
If unable to run, complete one of the following:

500 Meter Row
28/20 Calorie Assault Bike

Row Capacity

Metcon (Time)


3 Rounds:
27/20 Calorie Row, Rest 1:00
21/15 Calorie Row, Rest :30s
15/10 Calorie Row, Rest 2:00

Total time includes all rest periods, except the final 2:00 rest in the third round. Given how work is completed by that third and final calorie row, score is the time on the clock at that point. Given how the rower monitors stop counting soon after we stop pulling, use a clock to keep track of rest times and total time.

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