CrossFit Ecstatic – Community WOD
Large focus on a single conditioning piece today – and a classical CrossFit.com benchmark. “Kelly”.
Body Armor to close, coupling dumbbell bench press repetitions with midline work.
100m Slow Jog + :30s Spiderman + Reach (https://www.youtube.com/watch?v=_OrggvuVU-M&width=640&height=480)
100m Slow Jog + :30s Cossack Squat (https://www.youtube.com/watch?v=Bvodm1BivOo&width=640&height=480)
100m Slow Jog + :30s Glute Bridges (https://www.youtube.com/watch?v=M7PynZBxSR0&width=640&height=480)
100m Slow Jog + :30s Box Step-Up, Step-Downs, into a couple of jump up, step down reps.
2-3 Rounds, gradually building in intensity:
100m Run + 5 Box Jumps + 7 Wallballs
Rest ~1:00 between rounds.
5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14#
A training opportunity on pacing.
In “Kelly”, it is very easy to come out too aggressively on the first round. Most athletes heading to the Games can complete 30 wallball shots unbroken, but this naturally is not the best choice for most athletes. We are aiming for “threshold” training today, that is, the fastest pace we can hold without slowing down a single second between rounds.
To pinpoint that, to the second, is highly unlikely. That is shooting for perfection, and we all know well that there is no perfect. But when we strive for perfection, we can find our best. Consistent rounds is the goal today. After each round, try to make a mental note of what time you’re finishing the rounds at. We can do the math afterwards to study how we did with our pacing effort, and what we would change.
On the running, strive to maintain what we believe would be a touch slower than our “two mile race pace”. If we were to race a 2-mile run, visualize how that pace looks and feels, and slow it down just a bit further from there. This is not an easy pace to hold, but sustainable. What’s more important than being 5 seconds faster on the run is an immediate transition to the box jumps.
Striving for the jump up to the box today, but step-ups are allowed. Using this as a training workout, a jump-up will yield a better training stimulus for us. In training, if we train to jump… we’ll be ready for whatever is thrown our way in Madison. Last year as we recall, step-ups were allowed. Let’s train the more challenging of the two today.
On the wallballs, there is no wrong repetition scheme here… unless we are inconsistent between rounds. 20-10, 15-15, 12-10-8 are all strong repetition schemes.
Metcon (No Measure)
Not for Time:
Dumbbell Bench Press (50’s/35’s)
GHD Sit-Ups/Weighted Abmat Sit-Ups (20/14# Wallball)
Not for time, but for quality effort.
On the dumbbell bench press repetitions, these are completed with one dumbbell in each hand. Stimulus wise, we are looking for a loading that allows us to complete that first 27 repetitions with at most one break. It should not be so heavy that we need to break multiple times.