08.01.18

CrossFit Ecstatic – CrossFit


Notes


Starting our day with technique work on the snatch. This will lead us into our conditioning for the day, involving heavy overhead squats. “Hot Sauce” is a repeat workout from earlier this year, involving 4 x AMRAP 3’s. Training the intensity here, with specific notes on weight selections to maximize the stimulus of the day.

Recovery bike to finish.

Warm-up


ACTIVATION

15 Calorie Bike or Row
7 Wall Squats
12 Calorie Bike or Row
5 Wall Squats
9 Calorie Bike or Row
3 Wall Squats

Snatch Barbell Warmup – First with PVC, then with empty barbell:
5 Good Mornings
5 Behind the Neck Snatch Grip Strict Presses
5 Snatch Grip Stiff-Legged Deadlifts
5 Dip + High Pull
5 Muscle Snatches
5 Overhead Squats

Snatch Skill

Metcon (No Measure)


SNATCH TECHNIQUE

5 Sets of 2: Pausing Overhead Squat

Also not for score, but for practice.
Aim here is to confirm our positioning beneath the bar, priming ourselves for the following conditioning which involves higher volume overhead squat repetitions. During these repetitions, come to a complete stop in the bottom of the repetition before standing.

Set #1 – 2 Pausing Reps @ 40% of 1RM OHS

Set #2 – 2 Pausing Reps @ 45% of 1RM OHS

Set #3 – 2 Pausing Reps @ 50% of 1RM OHS

Set #4 – 2 Pausing Reps @ 55% of 1RM OHS

Set #5 – 2 Pausing Reps @ 60% of 1RM OHS

Conditioning


Specific Primer for “Hot Sauce”
4 Rounds, building in load on the OHS and feeling the transition between the three movements out:
7 Calorie Row
3 Burpees Over Rower
3 Overhead Squat
Rest 1:00 between rounds.

This provides us a chance to feel all four weights out, and to make any adjustments as needed. Rest 3:00 after completing our final rehearsal round, and begin.

Hot Sauce – Part #1 (AMRAP – Reps)


AMRAP 3:00:
21/16 Calorie Row
21 Burpees over the Rower
Max Overhead Squats
Rx – 75/55

Rest 3:00

**Each part is scored independently. Score is total overhead squats (not adding together the previous rowing calories and burpees).

In each successive window, the calories on the rower and burpee repetitions drop, as the weight climbs. We’ll have additional time on the barbell as the rounds progress, while the loading becomes heavier. Stimulus wise, we are looking for the following weights:
On Part #1, a loading we could overhead squat for 30+ repetitions, unbroken, when fresh.
On Part #2, a loading we could overhead squat for 25+ repetitions, unbroken, when fresh.
On Part #3, a loading we could overhead squat for 20+ repetitions, unbroken, when fresh.
On Part #4, a loading we could overhead squat for 15+ repetitions, unbroken, when fresh.

Although we are looking for challenging OHS in the fourth and final round, we still want to choose a weight that allows us to cycle for repetitions. Athletes are allowed to power snatch, squat snatch, or clean and jerk the bar into position.

Pacing and strategy wise, it does pay to push our pace on the row and burpees. These windows are short, and most especially in Parts #1 and 2, we need to move with a purpose to even make it to the barbell. When we arrive there, we may have one shot for a good chunk of repetitions, or at most, two smaller, quick sets.

Hot Sauce – Part #2 (AMRAP – Reps)


AMRAP 3:00:
18/14 Calorie Row
18 Burpees over the Rower
Max Overhead Squats
Rx – 95/65

Rest 3:00

Hot Sauce – Part #3 (AMRAP – Reps)


AMRAP 3:00:
15/12 Calorie Row
15 Burpees over the Rower
Max Overhead Squats
Rx – 115/80

Rest 3:00

Hot Sauce – Part #4 (AMRAP – Reps)


AMRAP 3:00:
12/9 Calorie Row
12 Burpees over the Rower
Max Overhead Squats
Rx – 135/95

Tips


The intentions behind the workout are to challenge ourselves on the OHS after taxing ourselves with intensity moments prior. Training proper positioning on the OHS under such fatigue can be an affirmation of our technique, or even better, it can reveal to us what we need to work on next. The OHS as we know is a movement that exposes any faults in our squat, whether it be midline, posterior chain engagement (staying back on heels), shoulder positioning, ankle flexibility… there is much to be learned from the movement. Using the stimulus notes above for choosing our weights, let’s err today on the slightly lighter side to ensure we are getting repetitions in so that we can learn.

Recovery


BIKE RECOVERY

Not for score:
15:00 Recovery Bike

Inside these 15:00, complete as 5 intervals of 2:00 light, 1:00 moderate.
On each of these moderate efforts, aim to push our RPM’s just a touch more. Fix our RPM’s on the recovery pace, which is conversational and light.

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