07.31.18

CrossFit Ecstatic – CrossFit


Notes


Three parts today:
Starting with strict handstand pushups, in our fourth and final week in our current progression.
Next week, we will be testing our AMRAP 5: Strict HSPU that we started our cycle with.
Conditioning to follow, with a run, double-under, hang power clean triplet.
Midline to finish.

Warm-up


ACTIVATION

2 Rounds:
100m Run + 25 Singles of Double-Unders
:30s Spiderman and Reach, each leg (Video)
100m Run + 25 Singles of Double-Unders
5 Walkouts
100m Run + 25 Singles of Double-Unders
4 Inchworms

Barbell Warmup (empty barbell)
5 Good Mornings
5 Elbow Rotations
5 Strict Presses
5 Hang Muscle Cleans
5 Stiff-Legged Deadlifts
5 Power Cleans

Gymnastics

Metcon (No Measure)


Strict Handstand Push-Ups

5 Unbroken Sets of 30% of Max Set
Rest 2:00
3 Unbroken Sets of 30% of Max SetRest 1:00
1 Set for Max Unbroken Strict HSPU

Not for time or tracked score, but the intention is to complete (5) sets of 30% of our max repetitions. As an example, if we have 10 strict unbroken repetitions as our best max set, our number today is 3. We are looking to complete54 sets of 3 unbroken repetitions as quickly as we can, where we must come off the wall between sets. Rest 2:00 after completing the (5) unbroken sets, and then do the same now with (3) sets. After the second rest, one attempt for max repetitions, knowing that we are moving into this attempt highly fatigued.

This is week 4 of this iteration, building in percentages. This same progression can be applied to pike pushups, regular pushups to the floor, or even dumbbell strict presses.

Next week, in our final week of “Grunt Work”, we will be retesting our strict HSPU benchmark, AMRAP 5: Strict HSPU.

Conditioning


Specific Primer for “Jump Town”
2 Rounds, resting 1:00 between:
100 Meter Run
15 Double-Unders
3 Hang Power Cleans
50 Meter Run

Jump Town (Time)


1 Round:
800 Meter Run
80 Double-Unders
21 Hang Power Cleans

Directly into… 2 Rounds:
400m Run
40 Double-Unders
15 Hang Power Cleans

Directly into… 3 Rounds:
200m Run
20 Double-Unders
9 Hang Power Cleans

RX Barbell – 115/80

-This workout starts with a single round of 800/80/21, moves into two rounds of 400/40/15, and finally three rounds of 200/20/9, all for time. The stimulus behind is that as we become more taxed by the movements, the repetition scheme becomes shorter and smaller to keep our intensity high.
Given how we are rowing tomorrow, we are looking to complete today’s workout with a run. If we are on the assault bike today, males complete 12 calories per 200 meters, and females 9 calories.
-Stimulus wise, we are looking for a barbell that we are confident we can complete the 21 repetitions with unbroken, if completely fresh. Inside the workout, we may break a single time for pacing reasons, but it is a load that we are confident we can move for larger sets, even when fatigued.
Given the volume of this workout, we need to pace accordingly. Looking at the movements, and taking into account that the run breaks up our work inside the gym, we can turn to these meters as the pace setter. With the goal in this longer effort being to minimize the amount of time not working, we want to strive for a recovery pace on the runs. This will allow us to move directly into the DU after each distance and execute sound reps, versus loosing many seconds here in preparation and on trip-ups.
-On the DU, relax. Aim for large sets, and keep the hands close to the body. Relax into each set and focus on the wrists doing the work for you. These sets do not need to be unbroken – aim for consistency. Know our limits here and break up these sets accordingly – we want to avoid hitting the wall in our DU from pushing too far in the first few sets.
-On the hang power cleans, push for large sets as well. Knowing that our pacer (the run) is next

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