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.
1:00 Light Bike or Row
30 Singles or 20 Double-Unders
7 Dowel Passovers
9 Dowel Overhead Squats
:30s Alternating Warrior Squats (https://www.youtube.com/watch?v=EfUJgmgTvlI&width=640&height=480)
:30s Russian Baby Makers (https://www.youtube.com/watch?v=HWHZp47EzgE&width=640&height=480)
:30s Alternating Samson Stretches (https://www.youtube.com/watch?v=V3-tEdWuTbc&width=640&height=480)
:30s Walkouts (https://www.youtube.com/watch?v=92eVXZWgA8g&width=640&height=480)
Snatch Barbell Warmup (empty bar)
5 Good Mornings
5 Back Squats
5 Behind the Neck Presses (Snatch Grip)
5 Stiff Legged Deadlifts (Snatch Grip)
5 Overhead Squats
Metcon (No Measure)
POWER SNATCH TECHNIQUE
5 Sets of the Complex: 3-Position Power Snatch
Positions are as follows:
1st Position – High in the pockets (high hang)
2nd Position – Knee level (hang)
3rd Position – Floor
Set #1 – 40% of 1RM Snatch
Set #2 – 45% of 1RM Snatch
Set #3 – 50% of 1RM Snatch
Set #4 – 55% of 1RM Snatch
Set #5 – 60% of 1RM Snatch
Weights are intended to be on the light to moderate side, so that we can focus on positions. Two main focus points:
– Bar path, focusing on a smooth, vertical path.
– Foot work, and it’s speed. Now is the chance to work on becoming faster. We train our speed at sub-maximal loads, which then translates to the heavier loads. But it doesn’t work the other way.
Not for score, but for practice.
Double Dribble (AMRAP – Rounds and Reps)
50 Air Squats
15 Power Snatches (115/80)
In “Double Dribble”, we are looking for consistent round times above all. It can be disillusioning to focus on the first round, and bite in aggressively. But we know it’s less about the first round, and more about rounds two and beyond. Stimulus wise, we are looking for a power snatch barbell that we are very confident we could cycle for 10+ repetitions unbroken, when completely fresh. Inside the workout, we may choose to go with fast singles, but our aim here is for a moderate load where the next repetitions is always there.
On the double-unders, this will be individually dependent. If this is somewhere we struggle, let’s consider breaking these repetitions up early. Let’s keep that goal consistency in mind.
On the air squats, slow is smooth, smooth is fast. One steady, methodical pace here. Focus on our breathing during each repetition, and, on keeping our abdominals engaged. Reason for focusing even more today on the abdominals is because of the combination we have in front of us. If we lose our midline on the double-unders and air squats, our back is very likely to cramp with the power snatches that follow.
On the power snatches, this is loading that we want to respect. It’s not the heaviest, and can be cycled for touch and go repetitions, but it is also a loading that can sneak up on us if we push too far, too early with our sets.
Thoughts for breaking up the 15 repetitions: