CrossFit Ecstatic – CrossFit
Building upon our Push Press progression, in our third (of four) weeks of push presses.
Following, repeating a benchmark, “Double Decker”, from last December.
Midline work to finish.
Calorie Bike or Row
1 Round of: 5 Pushups, 7 Sit-Ups, 9 Air Squats after each round
Snatch Barbell Warmup + Jump Rope
5 Good Mornings + 5 Back Squats
30 Single Unders
5 Elbow Rotations + 5 Snatch Grip Strict Presses
20 Faster Single Unders
5 Snatch Grip Stiff Legged Deadlifts + 5 Overhead Squats
Week 3 in our Push Press progression.
We have completed this repetition scheme at 65% and 70% thus far.
All repetitions are to be taken from the rack.
4 Sets of 6 Reps:
75% of 1RM Push Press Rest as needed between sets, but aim to keep it to 3:00 or less.
Double Decker (AMRAP – Rounds and Reps)
15 Power Snatches (75/55)
15 Wallballs (20/14)
Threshold training today.
With manageable loadings and repetition schemes, all of the work inside “Double Decker” is manageable. Finding our consistency across the 15:00 is the goal, where the first 5:00 sets the tone for the workout. It will be very easy to come out too aggressively in this workout, and slow significantly a handful of rounds in.
It is less about a specific repetition scheme, and more about the perceived level of effort. If we dial in our effort, we can make the adjustments on the move that we need to optimize our score. Think of this workout as a 2 mile run, where we are looking to find an aggressive, but sustainable speed for the whole duration. And much like a 2 mile run, we would never come out so aggressively that we would have to slow significantly a couple of minutes in.
With that said, it may be worth breaking the power snatches into smaller, more sustainable, sets. Individual ability levels vary here, naturally, but a repetition scheme of 8-7 or 6-5-4 are both talking points to start with.
On the wallballs, using our hips as best as we can – minimizing the amount of work the shoulders need to contribute – will allow us to continue to hold large sets deep into the workout. Move in with a plan here, where the repetition is less important than it’s consistency. Unbroken, 8-7, or 5-5-5 are starting points for thought.
Metcon (No Measure)
3 Giant Sets:
Max Effort L-Sit on Parallettes
20 Dumbbell Floor Presses (https://www.youtube.com/watch?v=Lcl6nz7Az-w&width=640&height=480)
30 Banded Pull-Aparts (https://www.youtube.com/watch?v=VHRiIjvHJpY&width=640&height=480)
Rest 2:00 between sets.
On the L-Sit, we are going for a max effort. We can stack dumbbells on benches to create the positioning, and bend as knees more and more to find the appropriate level of difficulty. We are looking to hold, at a minimum, 10s in this position before the set ends. Let’s bend the knees as needed to find that requirement per round.
On the floor presses, let’s choose a weight that we are confident we can accomplish all 20 repetitions with, without slowing down. A loading that we can cycle all the way through, without pauses (no less breaks). Free to climb slightly in loads over the course of the three rounds.
On the banded pull-aparts, aim to hold the band at shoulder level and be wary of the shoulders shrugging up as we go. In CrossFit, we do *lots* of pulling, and the powerful traps want to come into play here. Keep the shoulders down and back, isolating this movement in the back of the shoulders (deltoids).