06.06.18

CrossFit Ecstatic – CrossFit


Notes


Fun week so far in the final days of “Silverback”. Love seeing the team’s progress!
Retesting our Push Press from the start of the cycle.
Staying on the barbell for a heavy set of five deadlifts to follow, which will lead us into our conditioning for the day – intervals.

Warm-up


ACTIVATION
15-10-5:
Calorie Bike or Row, light intensity.
After each set:
5 Inchworms (https://www.youtube.com/watch?v=gDweumAbvfQ&width=640&height=480)
7 Barbell Press to stretch (reach bar behind)
9 Superman Rocks (https://www.youtube.com/watch?v=Bxu4D6VzZw0&width=640&height=480)

Push Press (Building to a 1-Rep Max Push Press)


Set #1 – 3 Reps @ 50% of estimated 1RM PP
Set #2 – 3 Reps @ 60% of estimated 1RM PP
Set #3 – 3 Reps @ 65% of estimated 1RM PP
Set #4 – 2 Reps @ 70% of estimated 1RM PP
Set #5 – 2 Reps @ 75% of estimated 1RM PP
Set #6 – 2 Reps @ 80% of estimated 1RM PP
Sets #7 and Beyond – 1 Repetition, climbing, until we reach out 1RM for the day.
Rest as needed between sets, but aim to keep it to 2:00 or less between.

Deadlift (5 Sets of 5 Deadlifts)


Aim is to build to a heavy set of five “touch and go” repetitions by the final set

Set #1 – 70% of 1RM Deadlift
Set #2 – 75% of 1RM Deadlift
Set #3 – 80% of 1RM Deadlift
Sets #4 and #5 – Build to a heavy set of five repetitions.

Conditioning

Floor It (Time)


Every 4:00 x 4 Rounds:
100′ Walking Lunge
15 Deadlifts (185/135)
15/12 Calorie Assault Bike
Each round is a 4:00 window. After completing the triplet (lunge + deadlift + bike), check the clock for your time. Any time remaining is rest inside that 4:00 window, where it then rolls directly into the next round.
Score is our slowest round of the four.

Aiming for higher power today.
Each round is intended to be “unbroken”, from the weight lunges to the deadlifts. At moderate loads, we can push our pace here, leaving what is left on the bike. We can expect these rounds to be near the ~2:30 mark for most athletes, leaving 1:30 between rounds. A great day to push out efforts on the bike, knowing the exponential accumulation of the calories when our intensity increases.

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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