CrossFit Ecstatic – CrossFit
Loved the results from “Silverback”, and looking forward to the start of the next cycle, “Grunt Work”, one week from today.
“Grunt Work”, starting on Monday the 18th, builds upon our base inside “Silverback”. Whereas our first goal was to build the foundation for the season, “Grunt Work” takes it to the next level building capacity through that established base. Nose in the dirt, hard work. Grunt work.
Full cycle details will be posted here on Friday.
But, in the mean time, this is a necessary deload in both volume and intensity. A well-deserved break for both the body and mind to come back strong for the start of our next training cycle.
First :40s of each minute, slow and easy.
Final :20s of each minute, ramp up the pace a bit.
3 Rounds, rotating stations every :30 seconds:
A) Alternating Samson Stretches (https://www.youtube.com/watch?v=V3-tEdWuTbc&width=640&height=480)
B) Glute Bridges (https://www.youtube.com/watch?v=Bxu4D6VzZw0&width=640&height=480)
C) Alternating Spiderman + Reach (https://www.youtube.com/watch?v=_OrggvuVU-M&width=640&height=480)
D) Banded Good Mornings (https://www.youtube.com/watch?v=7S-WOwmPY8E&width=640&height=480)
Barbell Warmup, empty barbell (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
Primer for “Nose Bleed”
3 Rounds, gradually building in intensity and in loading to workout weights:
7 Calorie Row
4 Push Presses
Rest about 1:00 between efforts.
Nose Bleed (AMRAP – Rounds and Reps)
27/21 Calorie Row
9 Push Press
Rx Barbell – 135/95
Stimulus today calls for a loading that we are very confident we could push press for 10+ repetitions unbroken, when fresh. We are looking at the push press given how it is the limiting factor inside this workout, and will be a challenge for most athletes given how we are coming directly into them from the shoulder-taxing burpees. This is intended to be challenging, as a form of what is known as “direct interference”.
In CrossFit, we very commonly train in elegant combinations. That is, let’s combine opposing movements such as a thruster and a pull-up. As soon as we get tired from one, we change to a completely different movement, to keep going. Produces incredible power and phenominal conditioning. Once in a while however, let’s combine something like a front squat, with a wall ball. They both directly interfere with each other, and provide a unique challenge.
Moving into this workout, on the burpees most especially, we want to keep that in mind. We are looking for a true push press in those final nine repetitions, training our press out strength. Good to struggle here today.
From top down…
Row – Our pacer inside the workout. Good movement here, and holding a decent pace, but not the place to push our efforts.
Deadlift – Think of clearing this bar in 1, or at most 2, breaks. Let’s clear this bar and move onto the burpees, which are paced.
Burpees – These are regular burpees, where we are not jumping over the barbell. But to be “Rx”, we are looking for both feet to move together on the jump back, and the jump up.
Push Press – Aim for larger sets, and consider breaking these up early if this is a challenging movement for us. Knowing that our shoulders will be fatigued from the pushup of the burpee, focus on using the power from our hips fully.