CrossFit Ecstatic – CrossFit
Two parts today:
1. Opening the day with our newest benchmark – “Van Damme”.
2. Odd-Object Body Armor
Combining classical CrossFit benchmarks together, this workout tests both barbell and gymnastic capacity.
Odd-object body armor to finish our Monday, with a squat intensive Tuesday to follow tomorrow.
At very low intensity (walk through pace):
15 Calorie Row or Bike + 5 Spiderman and Reach, each side (https://www.youtube.com/watch?v=_OrggvuVU-M&width=640&height=480)
12 Calorie Row or Bike + 5 Walkouts (https://www.youtube.com/watch?v=92eVXZWgA8g&width=640&height=480)
9 Calorie Row or Bike + 5 Good Mornings + 5 Stiff-Legged Deadlifts + 5 Regular Deadlifts (empty BB)
5 Scap Retractions + 5 Kip Swings + 1-2 Strict Pull-Ups
5 Empty Bar Power Snatches
5 Empty Bar Power Clean and Jerks
5 Empty Bar Thrusters
Into 5:00 of specific warm prep for either ring or pull-up bar work. Progressively warm shoulders through more challenging ranges of motion, based on if we are completing ring muscle-ups or CTB pull-ups.
Van Damme (Time)
For a workout demonstration by CompTrain athlete Cole Sager, click (https://www.youtube.com/watch?v=faZ1G3U_YDo&width=640&height=480)
30 Power Snatches, 10 Ring Muscle-Ups
30 Power Clean and Jerks, 10 Ring Muscle-Ups
30 Thrusters, 10 Ring Muscle-Ups
Rx – 135/95
Time Cap – 20:00
On the first two barbell movements, fast singles for the vast majority of athlete’s will be the best way to go. Completing touch and go repetitions are possible, but time gained here can quickly disappear on the rings if we aren’t moving well there. Unless we are very strong on both movement, controlled, smaller sets if not fast singles may be our best plan.
On the third barbell movement, the thruster, we do want to hold larger sets, naturally. And at this point in the workout, we can expect some good shoulder fatigue moving into so. With that in mind, reminding ourselves to use our hips to their full potential as we finish each squat will be the mindset. Using the power from our hips and legs to put the barbell overhead versus requiring a fatiguing “press out” with our shoulders will help push us through these final 30 barbell repetitions, and conserve our shoulders for the final 10 muscle-up repetitions.
On the rings, we have a similar mindset to the barbell – consistency is king. On the barbell, despite the fatigue, athlete’s will be able to continue to move forward for the next repetition, even if they are paced out, slower singles, On the rings however, we run the risk of reaching muscle failure, where missing repetitions can result in dozens of seconds quickly passing by. Recognizing that the workout is shoulder-intensive, it is in our best interest to be on the conservative side on the first two sets of ring muscle-ups. We can always move towards larger sets in the final 10 repetitions, and an extra break on the first two sets may buy us the ability to do exactly that in the end. Consistency is king here.
Introducing “Van Damme”, our newest CompTrain benchmark.
Looking at the workout as a whole, managing our shoulder fatigue will be critical. Every repetition inside of this workout involves our shoulders in some capacity, with five out of six movements being a “pull”. So pacing our efforts with the full workout in mind will be a must to find our best time.
**To modify the ring muscle-ups, options can be to reduce the volume (5 per round, or 15 total), or to change to 2-1 CTB Pull-Ups per round. In other words, that would be 20 CTB Pull-Ups after each barbell set.
Metcon (No Measure)
Not for Time, 3 Rounds:
100 Meter Double Kettlebell Front Rack Carry (https://www.youtube.com/watch?v=ri4SbXs_E9Q&width=640&height=480)
100 Meter Double Kettlebell Farmers Walk
200 Meter Sled Drag*
Round 1 Drag – Light
Round 2 Drag – Moderate
Round 3 Drag – Heavy
In all three drags, we are looking for a loading that we are confident we could complete with at most, 2 breaks during a 200m distance. The final weight is “heavy” and challenging, but not to the point where we need to break every 50 meters. A slow steady walk through the duration is the intention.
On the kettlebells, athlete’s choice on loading, but, maintaining the same intention as the sled – challenging, but doable without several breaks. Free to build in loading over the course of the three rounds as we see fit.