06.08.18

CrossFit Ecstatic – CrossFit


Notes


Building towards a 1-Rep Heavy Front Squat to follow. Purely a gauge of where we are at.
A very similar conditioning piece to our Games Masters next, with midline to close.

Warm-up


ACTIVATION

10 Calorie Easy Bike
10 Air Squats
10 AbMat Sit-Ups
10 Kettlebell Deadlifts

10 Calorie Moderate Bike
10 Hollow Rocks
10 Superman Rocks
10 Empty Barbell Front Squats

10 Chest Level Kettlebell Swings
7 Calorie Moderate/Fast Bike
5 Front Squats (light load)

Strength

Front Squat (Building towards a Heavy Single for Day)


3 Sets: Pausing Front Squat + Front Squat
*2 Second Pause in Bottom

Rest as needed between sets, but aim to keep it no longer than 2:00. All repetitions taken from the rack.

Set #1 – 1 Complex @ 60% of 1RM Front Squat

Set #2 – 1 Complex @ 64% of 1RM Front Squat

Set #3 – 1 Complex @ 68% of 1RM Front Squat

Sets of 1 repetition (no pause now), climbing, through to our heavy single for the day.

Set #4 – 1 Front Squat 75% of 1RM Front Squat

Set #5 – 1 Front Squat 80% of 1RM Front Squat

Set #6 – 1 Front Squat 85% of 1RM Front Squat

Sets #7-10 – Continue to climb to our heavy single for the day.

Conditioning

Crow’s Nest – Part 1 (AMRAP – Rounds and Reps)


AMRAP 5:
15-12-9
Kettlebell Swings (70/53)
Front Squats (135/95)
Calorie Row

Rest 5:00

As a legend…
Completing the round of 15’s = 45 Total Repetitions
Completing the round of 12’s = 81 Total Repetitions
Completing the round of 9’s = 108 Total Repetitions

Stimulus wise, we are looking to choose a front squat in the first round where we could complete 20+ repetitions unbroken, when completely rested. Strategy wise in the workout, we can allow at most a single break in that first set of 15 repetitions, but we are really looking for a load that we can push to move through unbroken here. Any heavier, and we won’t find the conditioning stimulus we are looking for today. Note that in the second part, the weight reduces, where we are looking to match the same intensity of the first part.

Finishing a full 15-12-9 inside of the five minute window will be challenging. The aim is to get as deep as we can, pushing our upper limit most especially on the front squats as we strive for large sets.

On the kettlebell swings, we are looking for a weight that we are very confident will be completed unbroken on each round. On the rounds of 21’s, we are rested moving in. On the 15’s, it will become challenging, but we let’s spend our break after completing this set before we pick the front squat barbell back up. Same concept for the 9’s.

On the front squats, visualize a single break per round if we know we are going to require it. On the 12’s, it may be a quick 7-5 or 6-6. If we are considering any more than two sets – we want to reduce the weight slightly to capture the stimulus. When in doubt, lighter is better here for speed.

Crow’s Nest – Part 2 (AMRAP – Rounds and Reps)


AMRAP 5:
15-12-9
Kettlebell Swings (70/53)
Front Squats (115/80)
Calorie Row

As a legend…
Completing the round of 15’s = 45 Total Repetitions
Completing the round of 12’s = 81 Total Repetitions
Completing the round of 9’s = 108 Total Repetitions

On the front squats, positioning and breathing are our two focus points. Positioning wise, we need the bar on the shoulders, and less on the “hands”. With a relaxed grip, find the shelf for the bar to rest on. And despite our grip being “relaxed”, our torso and midline is anything but. With our heels down, our midline is next most important piece to moving through these repetitions efficiently. Thinking “active shoulders” as we do for an overhead squat, think the same for our front rack position and stay “on” through these repetitions, pushing into the bar with the body… vice allowing the bar to relax into it.

Secondly, find a breathing cadence to move through these repetitions. It is naturally more challenging to breathe with a bar in the front rack than not, so we must focus on it. Holding our breath through a large chunk of repetitions will inevitably cause us to slow significantly more on the following bike – focus on a cadence and force the air in and out.

On the rower, get on and bring the fan up to speed with an aggressive start. The goal of the first 5 strokes is purely to bring the power up, where an aggressive start makes a significant difference. Our recovery, and our sustainable pace, can follow immediately after. On these calories, we are looking for a pace we can hold that allows the following 12 KBS and 12 FS to be approached immediately. It’s not a relaxed pace by any means – we are pushing our effort here – but not at the expense of *needing* extra breaks on the following KBS and squats.

Midline

Metcon (No Measure)


3 Sets, Not for Time:
:30s L-Sit (accumulate through as many sets as needed)
20 Empty Barbell Good Mornings

Not for time, but for quality.

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