CrossFit Ecstatic – CrossFit
A strength and stamina oriented Monday. Lots of Grunt Work today.
Opening the week with our next CompTrain benchmark (only a few more to introduce) – “Everest”.
Demonstrated by Brooke Wells, the video can be watched https://www.youtube.com/watch?v=F08jr6g5WWM&width=640&height=480. Stimulus notes below, with a focus on finding the appropriate loading for the day.
Following, two Body Armor pieces in the form of “giant” sets.
There will be no barbell in tomorrow’s training – let’s get after it today.
At very low intensity (walk through pace):
15 Calorie Row or Bike + 5 Spiderman and Reach, each side
12 Calorie Row or Bike + 5 Walkouts
9 Calorie Row or Bike + 1 Round of “Strict Cindy”
5 Wall Squats (https://www.youtube.com/watch?v=92eVXZWgA8g&width=640&height=480)
7 Empty Barbell Good Mornings
9 Empty Barbell Back Squats
12 Empty Barbell Stiff Legged Deadlifts
Steadily build to our back squat working load for the day, as we warm our overhead gymnastic pressing for the handstand pushups between sets.
21 Back Squats, 21 Strict Handstand Pushups
15 Back Squats, 15 Strict Handstand Pushups
9 Back Squats, 9 Strict Handstand Pushups
Time Cap – 15:00
Today’s stimulus is a heavy back squat load, but one that we could complete 10+ repetitions with unbroken. Heavy and challenging, but one that we can cycle through today’s workout safely and with sound technique. Strategy wise, we may very well break up the repetitions for example into 6-5-5-5 in the first round, however, if we had to, we could again complete 10+ repetitions with. We are not looking to be above 80% of our 1RM in this workout.
We have three weights to choose from – the loading introduced in the benchmark online (very challenging 315/225), along with two suggestions for modification. In all honesty, I would like to see the vast, vast majority of the team today modify to a more manageable loading today. Today is not the day to push our technique, with the larger picture in mind.
“Rx” Loading – 315/225
Modification #1 Loading – 275/185
Modification #2 Loading – 225/155
These are only starting points to work with. A strong place to be if we do not align with the numbers above is to take 75% of our current/estimated back squat best.
BODY ARMOR – A
4 “Giant” Sets:
8 Unbroken Barbell Bench Press Repetitions
8 Unbroken Hang Power Cleans
Rest 2:00 between sets.
Over the course of the four rounds, we are looking to build to a moderate/heavy at each movement. The word “unbroken” is purposely written in the description to ensure that we using manageable loads today, where each set is completed unbroken. Purely for the sake of aiming for the finishing point, we are looking to finish somewhere around 65-75% on both movement.
Two separate bars, and we are looking to transition immediately into the hang power cleans after the bench press with minimal time between. As indicated above, rest 2:00 between sets
Hang Power Clean
Metcon (No Measure)
BODY ARMOR – B
3 “Giant Sets”:
12 Alternating Dumbbell Strict Presses
15 Weighted AbMat Sit-Ups
18 Dumbbell Floor Presses (https://www.youtube.com/watch?v=Lcl6nz7Az-w&width=640&height=480)
21 Slow Hip Extensions
Rest ~2:00 between sets.
Accessory work to finish our day. On the alternating dumbbell strict presses, we have two dumbbells held in the front rack position, pressing unilaterally, and alternating left and right, each rep. This is a total of 12 repetitions, or six per side. On the weighted abmat sit-ups, athlete’s choice on the loading held across the chest, but each set must be unbroken (not so heavy that we need to break it up). On the dumbbell floor presses, same goal – a load moderate enough that we can undoubtedly complete unbroken each time.
Lastly, on the hip extensions, we are looking to take momentum out of the movement – complete these slowly and controlled. Rest as needed between sets, but aim to keep it to 2:00 or less. Free to build on all weighted movements, with the intentions again being “unbroken” throughout the entire piece. Technique is always far more important than loading, especially in accessory or Body Armor work.