07.11.18

CrossFit Ecstatic – CrossFit


Notes


Part 1 – Power Snatch Complex, building to a heavy.
Part 2 – A longer range Chipper, involving four movements.
Part 3 – Handstand Walk Practice

Warm-up


ACTIVATION

3:00 Light Bike or Row, into 3 Rounds:
10 Hollow Rocks
10 Superman Rocks (https://www.youtube.com/watch?v=Bxu4D6VzZw0&width=640&height=480)
10 PVC Overhead Squats

5-4-3-2-1:
Inchworms (https://www.youtube.com/watch?v=gDweumAbvfQ&width=640&height=480)
Good Mornings (empty barbell)
Snatch Grip Romanian Deadlifts (empty barbell)

Snatch Barbell Warmup (empty barbell)
5 Dip + Shrug
5 Dip + High Pull
3 Muscle Snatches
3 Behind the Neck Strict Press (Snatch Grip)
3 Behind the Neck Push Presses (Snatch Grip)
3 Behind the Neck Push Jerks (Snatch Grip)
3 Tempo OHS (5 seconds to find bottom)

Snatch Skill

Snatch DL + Low-Hang Power Snatch


Snatch Deadlift
Low-Hang Power Snatch

On the snatch deadlift, let’s set-up and move through our positions as if we are actually moving into a full snatch. Let’s not throw away this opportunity to hone our pull off the floor.

On the following low-hang power snatch, this movement starts by lowering the bar below the knee, close to the floor – but, without actually touching the floor. It’s a controlled lowering, and change of direction, that trains the posterior chain very well strengthening our positions in the movement.
POWER SNATCH COMPLEX

On the Minute x 9:
Snatch Deadlift
Low-Hang Power Snatch

In this effort, we are looking for a heavy, but not a max effort.
Post heaviest completed complex to wodify.

Conditioning

Hail Mary (Time)


For Time:
200 Double-Unders
1,500 Meter Row
100 Wallballs (20/14) *Females to a 9′ Target
50/35 Calorie Assault Bike

*If unable to Assault Bike, complete one of the following:
50/35 10 Meter Shuttle Runs
35/25 Calorie Row

Double Under Scale:
Movement Substitutions
Reduce Reps
5 Minutes Double Under Practice
400 Single Unders

Strategy


In “Hail Mary”, we have a mid-to-long range chipper involving four movements.
Each station will test our upper range stamina as we move through. Commonly in our conditioning workouts, we’ll hold to lower numbers, and change movements before we reach full fatigue in that specific station. There is merit however in approaching workouts from time to time with larger counts, such as 100 wallballs. We saw a similar scheme in the 2-years of the 55’s, which tested upper limit stamina versus shear conditioning.

Strategy wise, we can push some on the double-unders. Knowing that we can recover on the first handful of strokes on the rower, we can aim for larger sets here as we move into the 200. As a hard time cap, let’s move on past the jump rope at the 5:00 mark if we have not completed the 200. 5:00 will be a valuable amount of time to practice and train the movement, but not an excessive amount that could potentially lead to us ingraining poor movement patterns due to fatigue, and possibly frustration.

On the row, after the short recovery to get situated, let’s settle into a pace that is above our 2K pace by a good ~10s or so, and aim to back off the speed in the final 100 meters. We want to recover here so that we can make a seamless transition to the wallballs, which is where as most of may recognize, the station where seconds can disappear on.

Strategy


On the wallballs, let’s visualize how we will be breaking the repetitions up in the second half of the 100. If we visualize ourselves holding 10’s here, from repetitions 50-100, this may very well be our best strategy to start with. A very common mistake by many is to open up with a large set, “to get ahead”. But inevitably, if we open with 30 and then finish with 10’s, we will almost always be beaten by a fast 10’s from the onset with faster transitions. It’s hard to realize the seconds that disappear between sets. An analogy is running a mile. We can aim for even splits, or, fast pace the first 400 meters and then hang on as best as we can. Let’s apply the same approach to running to how we’ll approach today’s wallballs.

Lastly, on the bike, give ourselves a moment to recover here. Once we do, let’s visualize 5 speeds. And that we’ll increase from speed to speed every 20% (every 10 calories for males, every 7 for females). If we must get a touch faster every 20% of the way, we tend to start with an appropriate speed, which will be our slowest given how we are coming off the wallballs and recovering. But with our aim being a sprint to the finish, we also can’t start that too late. Let it be a steady build to the finish line.

Metcon (No Measure)


HANDSTAND WALK PRACTICE

This is purposely left slightly open-ended so that we have the chance to work on a portion of our handstand walk that we would like refinement on. Areas of focus:
A) Distance walking (Example: 50′ unbroken inside of the minute)
B) Kicking up (Example:2-3 sets of 10′ inside of the minute)
C) Obstacle Course

If we are working towards our positioning for the HS Walk:
D) Wall Walks (https://www.youtube.com/watch?v=cgZegU8cPDs&width=640&height=480)
E) Handstand Weight Shifting (https://www.youtube.com/watch?v=OAfvOJUovdg&width=640&height=480)

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