07.03.18

CrossFit Ecstatic – CrossFit


Notes


Strict handstand pushups to start our training, followed by a squat and lunge intensive day.
Starting the weightlifting with our first micro-progression of stamina back squats.
Conditioning to finish, involving reverse dumbbell lunges.

Warm-up


ACTIVATION

3:00 Row
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
B) Glute Bridges
C) Alternating Spiderman + Reach
D) Banded Good Mornings (https://www.youtube.com/watch?v=7S-WOwmPY8E&width=640&height=480)

Snatch Barbell Warmup
Complete (2) times, first with an empty barbell, and following with a very light load (+10-20lbs)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Strict Presses
5 Snatch Grip Stiff-Legged Deadlifts
5 Overhead Squats

Gymnastics Conditioning

Metcon (No Measure)


Strict HSPU

3 Rounds:
40% of Max Set
35% of Max Set
30% of Max Set
Rest 1:30 between rounds.

Not for time or tracked score, but the intention is to complete 40% of our best set, 35%, and finally 30%, all with as little rest as needed between. We *must* come down from the wall after completing a set, and, each set must be completed unbroken. As an example, if an athlete has 20 max strict handstand pushups, their numbers would be 8-7-6. The athlete would first complete his or her 8 reps, kick down, and rest just enough so that they could complete 7 more reps unbroken. Kick down, and finally do the same for the 6 reps. That would complete a single “round”, where we are resting 1:30 between.

Over the course of the weeks, we will be adding to these percentages. This same progression can be applied to pike pushups, regular pushups to the floor, or even dumbbell strict presses.

Stamina Squat

Back Squat


On The Minute x 12 (3 Rounds):

Minute 1 – 6 Reps @ 65% of 1RM Back Squat

Minute 2 – 4 Reps @ 70% of 1RM Back Squat

Minute 3 – 2 Reps @ 75% of 1RM Back Squat

Minute 4 – Rest

All repetitions taken from the rack.

Conditioning

Liquid Laugh (AMRAP – Reps)


5 Rounds:
1:00 – Max Front Rack Dumbbell Lunges (50’s/35’s)
1:00 – 50 Double-Unders
1:00 – Max Assault Bike Calories
1:00 – Rest

Inside “Liquid Laugh”, the score today will be total lunges and total calories on the assault bike, added together. The double-unders during the second minute are not scored. We have 1:00 in each round to complete the repetitions to be “Rx”.

On the dumbbell lunges, this is completed with two weights, one for each hand. Dumbbells are held in the front rack position, in which athletes are allowed to release hands from weights if desired (Open standards). On these repetitions, we are looking to step backwards to initiate the lunge. Followed by a “pull” by the lead leg to stand ourselves forward. This reverse lunge uses the same muscle groups utilized in an actual walking lunge, making the reverse lunge a good translation for today.

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