06.05.18

CrossFit Ecstatic – CrossFit


Notes


Final week of “Silverback”. Repeating some baseline testing.
Testing max strict gymnastics today – handstand pushups and pull-ups.
Purely a chance to find where are currently are in our training.

Following, a single conditioning piece, combining four moments into an AMRAP 18.

Warm-up


ACTIVATION

3:00 – 2:00 – 1:00 Bike or Row
After each set:
3 Scap Retractions (https://www.youtube.com/watch?v=QEOHnH7Wpsg&width=640&height=480)
5 Hand-Release Pushups
7 Light Alternating Dumbbell Snatches
9 AbMat-Sit-Ups
12 Hip Extensions

Gymnastics Testing

Strict Handstand Push-ups


Benchmark Testing #1
Establish a Max Set of Strict Handstand Pushups

Purely an assessment of where we are with our gymnastic strict strength. Previously tested on April 3, 2018. We will continue to refine these movements in our next training cycle, “Grunt Work”. Today is purely a check-in as we track towards the larger picture that is our 2019 training.

Original post when first completed on April 3, 2018:
On the strict handstand pushups, there are many ways to go about modifications. Stacking abmat’s, modifying to pike pushups off a box, completing dumbbell strict presses, or full range of motions pushups (to floor or box), are all appropriate. Depending on where we are in our training and development, let’s choose one for training purposes. Any of the above will increase all of the above, as long as we are consistent with the movement pattern and integrity of the range of motion in the training to come. As a general guideline, we are looking for a difficulty that allows for at least 5 repetitions of the movement. Otherwise, it is likely best to modify to a slightly less challenging option, so that we can train additional volume (providing the adaptation we need to get stronger).

Strict Pull-ups


Benchmark Testing #2
Establish a Max Set of Strict Pull-Ups

Purely an assessment of where we are with our gymnastic strict strength. Previously tested on April 3, 2018. Previous scores, if entered, will display. We will continue to refine these movements in our next training cycle, “Grunt Work”. Today is purely a check-in as we track towards the larger picture that is our 2019 training.

Original post when first completed on April 3, 2018:
On the strict pull-ups, the same thought process applies. We can use bands, but we can also complete ring rows if you see fit. As long as we are consistent with the movement pattern, we will get stronger in these coming weeks.

Conditioning

FIGAWI (AMRAP – Rounds and Reps)


AMRAP 18:
200 Meter Run
16/12 Calorie Row
12 CTB Pull-Ups
8 Alternating Dumbbell Snatches (70/50)

Post rounds plus repetitions to wodify.
A full 200 counts as a single repetition.
As the repetitions decrease, the challenge of each station increases in “Figawi”.
On the 200m runs, we are looking for a paced effort. A chance to control our breathing, and focus ourselves for the next round.
On the row, we are looking to push our efforts here a touch more than the run, given how calories accumulate on the sliding scale. The more effort we put in, the faster the rate their accumulate. This is not to be confused with pushing our pace far beyond, given how we need our “pulling” capacity for the final two stations of the round, the pull-ups and alternating snatches.
On the CTB Pull-Ups, it is good to recognize that we are pulling for 75% of the workout (row, pull-up, snatch). Being smart about our efforts here and breaking up these repetitions can be a very wise move for most athletes. Even through we can do 12 unbroken CTB’s on the first round may not mean we should. A single break, at 7-5, can be a well-planned strategy even for our pull-up ninja’s. This is in the name of consistency. Over the course of the 18:00 time cap, we will see several rounds, and it’s less about the first round… more about the following.
On the alternating dumbbell snatches, these are all intended to be power snatches. At this heavier loading, we still want to ensure we are meeting the stimulus. Heavy, but always there. A loading that we very confident we could complete 10+ repetitions unbroken, changing hands immediately on the ground. Inside the workout, we are allowed to change hands in the air as long as the first head of the dumbbell passes below the top of our head.

Tips


And much like the CTB pull-ups, pacing here will be critical to finding our consistency. Touch and go repetitions are not wrong, but they likely will not be the ideal strategy if it reduces us to slow, challenging singles on the second or third round. In either case, given how we are again pulling in three out our four stations today, using our hips on each extension aggressively will put the work into our lower half, versus our upper half where we need to be conservative.

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