CrossFit Ecstatic – CrossFit
Starting our session today with weightlifting. We’ll be first starting a new series of higher volume back squatting, following by hang power cleans. This will lead us into the conditioning for the day, a classical “Hero” workout – “DT”.
Shoulder recovery to finish.
Alternating OTM x 12 (2 Rounds):
Minute 1 – :40s Light Bike or Row
Minute 2 – :40s Alternating Samson Stretches (https://www.youtube.com/watch?v=V3-tEdWuTbc&width=640&height=480)
Minute 3 – :40s Light Bike or Row
Minute 4 – :40s Warrior Squats (https://www.youtube.com/watch?v=EfUJgmgTvlI&width=640&height=480)
Minute 5 – :40s Light Bike or Row
Minute 6 – :40s Wall Squats (https://www.youtube.com/watch?v=pktIjwNiuYE&width=640&height=480)
Barbell Warmup (https://www.youtube.com/watch?v=mIjiebAcBJc&width=640&height=480)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Back Squat (3×10)
Working Weight – 70% of 1RM Back Squat
First of a micro-progression, building in higher volume squat efforts. We will be repeating this exact same 3×10 at heavier loading next week. Rest as needed between sets, but aim to keep it at or below 3:00.
Hang Power Clean
On the Minute x 10
2 Hang Power Cleans
In “DT” today (the following conditioning), it is the hang power cleans that become the limiting factor in the workout. These On-The-Minute cleans are here today to set ourselves up for success in so. Use these repetitions to dial in our technique, so that when we dial our weight back down to our loading for the workout, we are moving at our best. Note that there are two “back off” sets at the end of the EMOM.
Set #1 (0:00) – 2 Reps @ 50% of 1RM CJ
Set #2 (1:00) – 2 Reps @ 55% of 1RM CJ
Set #3 (2:00) – 2 Reps @ 60% of 1RM CJ
Set #4 (3:00) – 2 Reps @ 65% of 1RM CJ
Set #5 (4:00) – 2 Reps @ 70% of 1RM CJ
Set #6 (5:00) – 2 Reps @ 75% of 1RM CJ
Set #7 (6:00) – 2 Reps @ 75% of 1RM CJ
Set #8 (7:00) – 2 Reps @ 75% of 1RM CJ
Set #9 (8:00) – 2 Reps @ 65% of 1RM CJ
Set #10 (9:00) – 2 Reps @ 65% of 1RM CJ
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here
In “DT”, there are few places we want to first identify as where to break on the barbell.
1. After 11 deadlifts, take our break here. Change from the mixed grip to the hook grip, and upon the next (and 12th) deadlift, we set ourselves up well for the hang power cleans.
2. Wise to plan to break the hang power cleans after the 8th repetition. That way after our next hang power clean (the 9th), we again set ourselves up well for the next movement, the push jerks.
Athletes are notorious for coming out very aggressively on “DT”, and finding out grip strength or pulling capacity slowly towards the end. A thought process heading into the workout is to focus on the hang power cleans, and a breakup strategy. As you read this, visualize a repetition scheme that you feel confident holding for all five rounds. As if you had to hold to a single repetition scheme, and had to commit to it with no deviations. Whether that is 4-4-1, 3-3-2-1, 8-1, or any mix in between… you’re right. Because there is no wrong answer here. Each athlete will be different, but the common ground we will share on this thought process is consistent sets on these cleans.
Quick strategy notes…
1. Mix grip on the deadlifts. After 11 reps, drop the bar and change to a hook grip for the hang power cleans.
2. Consistent sets on the hang power cleans in the first few rounds. Just because we can go unbroken on the first round doesn’t mean we should. Rounds 4 and 5 are the seperators, not the first.
3. Take a good breather before the set of push jerks and aim for unbroken if we can. Cleaning the bar back up a second time can add a considerable amount of time to each round. 3-3 is not the wrong approach, but we must be diligent on controlling that rest period.
3 Sets, Not for Time:
10 Front Raises (https://www.youtube.com/watch?v=o2xtcdgcle4&width=640&height=480)
15 Rotator Retractions (https://www.youtube.com/watch?v=vNMVDNGY_G0&width=640&height=480)
30 Banded Pull-Aparts (https://www.youtube.com/watch?v=VHRiIjvHJpY&width=640&height=480)
Shoulder recovery to finish the session. These movements are not for time, and are for quality. Range of motion and proper movement should be dialed in on the raises and retractions before adding light loading.