06.04.18

CrossFit Ecstatic – CrossFit


Notes


This week, we will be undergoing some benchmark assessments, purely to find where we stand.
Our following cycle, “Grunt Work”, scToday we are building towards a heavy back squat for the day.
A heavy – for training purposes – but not necessarily an all-time max.
Detailed breakdown in the respective section below, but our aim today is not to force a max out.
We’re smart athletes – let’s go by feel today and take a pulse on where we are. Nothing more, nothing less.
And most importantly, let’s have some fun while we’re at it.

Clean technique work and midline to finish.
Tomorrow (Tuesday), we will be re-testing strict handstand pushups and strict pull-ups.

Warm-up


ACTIVATION

3:00 Slow Bike or Row
1 Round of Strict Cindy (5 Strict PU, 10 Pushups, 15 Air Squats)

3 Rounds, rotating stations every :30 seconds:
A) Superman Rocks (https://www.youtube.com/watch?v=Bxu4D6VzZw0&width=640&height=480)
B) Hollow Rocks (https://www.youtube.com/watch?v=gQ2Pcv0GHtU&width=640&height=480)
B) Alternating Samson Stretches (https://www.youtube.com/watch?v=V3-tEdWuTbc&width=640&height=480)
C) Alternating Spiderman + Reach (https://www.youtube.com/watch?v=_OrggvuVU-M&width=640&height=480)

Followed by:
1:00 of Warrior Squats (https://www.youtube.com/watch?v=EfUJgmgTvlI&width=640&height=480)

Followed by…
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

Strength


Today’s effort is to build to a Heavy 1-Rep.
This is specifically written as a heavy, and not an absolute 1-Rep Max. As we finish our final week of “Silverback”, this is purely a gauging of where we currently are in our training loads. We will be moving directly into a box squat cycle, along with many other variations of squat work in our next cycle, “Grunt Work” (starting June 18). This is purely a chance to check in.

Warming Sets: 5-4-3-2-1
Let’s complete this with a short period of rest between sets. Not for time, and always moving with quality, but let’s bring the heart rate up a bit as we steadily climb through some lighter loads for repetition. Think about 30 seconds rest between each set.

Set #1 – 5 Reps @ 50% of Estimated 1RM

Set #2 – 4 Reps @ 55% of Estimated 1RM

Set #3 – 3 Reps @ 60% of Estimated 1RM

Set #4 – 2 Reps @ 65% of Estimated 1RM

Set #5 – 1 Rep @ 70% of Estimated 1RM

Back Squat


Building to a Heavy – Waves
We’ve trained through a handful of waves in “Silverback”. The theory behind wave training is what is known as “Post Tetanic Potentiation”. By challenging ourselves with a heavier load, we activate more muscle fibers. We’ll then back off a bit in loading (resetting the wave), to bring back speed to our lifts, and then build to a heavier loading once again. This is why a lighter load often feels significantly easier after completing even a single repetition at a heavier load. You’re body primes for further effort the more you challenge it, of course, in the right quantities. We can find our heavy today by using the same training PTP effect we used through our cycle – our body is trained to it. Yet, as we build to a heavy, if you’d rather complete steady climbing singles, that is naturally an option to take as well. Whatever the athlete feels most comfortable with.

Steadily build towards the first loading, followed by…

Wave #1
1 Rep @ 86% of Estimated 1RM

1 Rep @ 89% of Estimated 1RM

1 Rep @ 92% of Estimated 1RM

Wave #2
1 Rep @ 89% of Estimated 1RM

1 Rep @ 92% of Estimated 1RM

1 Rep @ 95% of Estimated 1RM

Steadily build to finish our heavy single for the day.

Clean Skill

Metcon (No Measure)


CLEAN TECHNIQUE

8 Sets of the Following Complex:
Clean Pull
Hang Squat Clean
Low Hang Squat Clean

Rest as needed between sets, but aim to keep it to 90 seconds or less.
Aim here is to practice with “technique loads”. For a ballpark estimate, we are looking to be around 70-75% for our final set. A challenging load, that feels “real”, but a loading we can refine our mechanics with.

On the clean pull, we are looking for bar path to start. Practicing our break off the ground, tracking the knees back and the bar close to our body. Finish with an aggressive extension, but the arms stay long.

On the hang squat clean, let’s bring the bar to just above the knees. Unhinge the knees to start, placing the bar high on the thigh, and then drive the hips back as the bar tracks down the thigh. At this position where the bar is just above the knee, we are looking for vertical shins. If they are angled forward, chances are we bent the knees a bit too much.

On the low hang squat clean, let’s bring the bar as close to the ground as possible, without actually touching the ground. This in practice is is descending the bar to high on the shins.

Midline

Metcon (No Measure)


Not for Time:
25-20-15-10-5:
Weighted AbMat Sit-Ups
Weighted Hip Extensions (25/15)

Not for time, but for quality.
Athlete’s choice on loading for the weighted sit-ups, but should be a load that all sets are completed unbroken with. If we do not have access to a GHD machine today for the hip extensions, complete as empty bar Good Mornings.

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