07.06.18

CrossFit Ecstatic – CrossFit


Notes


A strength heavy start to our Friday.
Spending time on the box squat along with two accessory pieces.
An option team or individual based conditioning to start our weekend.

Warm-up


ACTIVATION

2 Rounds:
2:00 Slow Bike or Row
1 Round of 5 Strict Pull-Ups + 10 Pushups + 15 Air Squats
:20s second Samson Stretch each side (https://www.youtube.com/watch?v=V3-tEdWuTbc&width=640&height=480)
:40s Alternating Warrior Squats (https://www.youtube.com/watch?v=EfUJgmgTvlI&width=640&height=480)

10 Wall Squats (https://www.youtube.com/watch?v=pktIjwNiuYE&width=640&height=480)
Complete with a minor break between repetitions to preserve quality.

Barbell Warmup (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

Strength

Box Squat


Set box height at parallel
7 Sets of 2
Squat to a box height slightly below parallel.

Resting as needed between sets, the aim here today is to build to a moderately heavy, well executed set of two repetitions. Speed to the standing position takes precedence over loading here. Rest as needed between sets, but aim to keep it below 2:00.

Metcon (No Measure)


FRONT RACK REVERSE LUNGES

3 “Giant Sets”:
12 Front Rack Reverse Lunges (6/side)
12-15 Heavy Russian Kettlebell Swings
Move directly into the swings after racking the barbell, and rest 2:00 between sets.

Athlete’s choice on loading for both movements. On the front rack reverse lunges, aim to start at 50-55% of your estimated 1RM Front Squat and build from there. On the Russian (chest level) kettlebell swings, athlete’s choice here, with the intention on it being a loading heaver than we routinely swing. Arms stay long and loose through the movement – let the hips do the work.

Score will not be for tracking – go entirely by feel.

Conditioning

Parks and Wreck (Team Version) (AMRAP – Rounds and Reps)


n Teams of 2, AMRAP 20:
50/35 Calorie Assault Bike
50 Kettlebell Swings (70/53)
50/35 Calorie Assault Bike
200 Meter Wreckbag Run (70/50)

Post rounds plus repetitions to the tracker below.
The 200 meter Wreckbag run counts as a single repetition. In replacement for a Wreckbag or sandbag, running with the kettlebell used inside the workout is the next best option. Both partners run together, and pass the weight (bag or kettlebell) back and forth as they see fit.

Parks and Wreck (Individual Version) (Time)


For Time:
27-21-15-9
Assault Bike Calories
Kettlebell Swings (70/53)
200 Meter Wreckbag Run after each round (70/50)

In replacement for a Wreckbag or sandbag, running with the kettlebell used inside the workout is the next best option.

Body Armor


if time permits or if you wanna stay after class and do..

Metcon (No Measure)


21-18-15-12:
Weighted AbMat Sit-Ups
Romanian Deadlifts (https://www.youtube.com/watch?v=mZgPVWVnLY4&width=640&height=480)

Load intentions are on the “unbroken” side. Every set should be completed with challenging effort, but absolutely able to be completed unbroken.

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