08.03.18

CrossFit Ecstatic – CrossFit


Notes


Going heavy today.
Opening our Friday in building to a 5RM Front Squat.
Following with a moderate-to-heavy set of 10 Deadlifts – but, truly on the manageable side. Getting stronger today here, but the focus of effort is indeed on the Front Squat attempt.
Conditioning to follow, in the form of a three-round triplet of light deadlifts, dumbbell lunges, and biking.
Body Armor to finish.

Warm-up


ACTIVATION
1 Round:
3:00 Light Bike or Row
5 Spiderman + Reach, each side
10 Slow Air Squats
15 AbMat Sit-Ups
:30s Alternating Warrior Squats

3 Rounds:
3 Russian Baby Makers
3-5 Pausing Front Squats (empty barbell)
12 Banded Good Mornings

Strength


As we close in on the final week of “Grunt Work”, gathering some numbers of where we currently stand. Today, we will be building to a set of 5 front squats. Warming percentages below, resting as needed between sets (about 1:00 rest between at the lighter loads, moving up towards 2/3:00 at the heavier loads).

Front Squat (5-Rep Max)


Warming Sets:
Set #1 – 5 Reps @ 50% of 1RM
Set #2 – 3 Reps @ 55% of 1RM
Set #3 – 3 Reps @ 60% of 1RM
Set #4 – 2 Reps @ 65% of 1RM
Set #5 – 2 Reps @ 70% of 1RM
Set #6 – 1 Rep @ 75% of 1RM
Set #7 – 1 Rep @ 80% of 1RM
Continue to climb with singles (or at most doubles) up to our target 5-rep weight, followed by our attempt. Post heaviest completed 5-rep to wodify

Metcon (No Measure)


DEADLIFT
Build to a Heavy Set of 10 Repetitions
Repetitions intended to be “touch and go”.
Here, unlike our efforts on the squats, we are not looking to find a 10RM. We will be building to a heavier set for repetitions next week in our last days of “Grunt Work” – today is a chance to move some heavier loads. As a good rule of thumb, we try not to max our two repetition lifts in a row. Very taxing on the body. For rough percentages, the general area of 65-70%. A challenging set of 10 repetitions, but without question doable.
Not for tracking.

Conditioning


Specific Warmup for “Captain Insano”
2 Rounds, steadily building in intensity:
5 Deadlifts (working weight)
5/3 Calorie Assault Bike
4 DB Reverse Lunges (two reps each side)
5/3 Calorie Assault Bike
Rest ~1:00-2:00 between priming rounds.

After second round, rest approximately 3:00-4:00, and begin.

Captain Insano (Time)


3 Rounds:
20 Deadlifts (155/105)
15/12 Calorie Assault Bike
20 Hang DB Reverse Lunges (50’s/35’s)
15/12 Calorie Assault Bike

Stimulus wise, we are looking for loadings that are light and fast today. On both the deadlift and reverse lunge, weights that we can without question complete unbroken on the first round, if we went for it. In other words, loadings that we could cycle for 30+ repetitions when fresh.
On the DB reverse lunges, this is completed with 2 x dumbbells, one for each hand. Weights are held at the hang position throughout, and we are stepping backwards for each lunge. We complete stationary lunges as reverse steps, as this stimulates a walking lunge. If we were to complete these reps as step-forward lunges, by default, the athlete needs to push off the front foot to come out of the lunge. It’s a quad-dominant push, and places a good amount of strain on the patellar tendon of that lead leg. When we step backwards, in order for us to come out of the lunge, we pull ourselves forward. This activates the hamstrings and glutes – and it is the same pull forward that takes place during actual walking lunges.
Strategy wise, we recognize that breaks on the deadlift barbell and reverse lunges bring our workout to a complete standstill. Our focus of effort first is dialing in our movement there, but also our transitions inside this workout to and from the bike. A detail, yet… details always matter. Hard to see at first glance, we have from start to finish, 11 transitions in this workout. Half of those, are getting onto an assault bike. We’ve all been there before, slowly and cumbersomely getting on and off the bike, moving to our from our next movement. We recognize how easy it is to loose seconds in these 11 transitions. Let’s focus on pushing the deadlifts and lunges, yes, but… let’s train our transitions today as well. Today, make it less about how fast you are pedaling on the first few calories, and rather, how fast you can to the bike and get the pedals moving. Urgency pays in high transition workouts.

Body Armor


If time permits or if you have time to stay afterwards

Metcon (No Measure)


3 “Giant Sets”:
9 Barbell Bench Presses
18 GHD Sit-Ups (scale:weighted abmat sit-ups)
36 Band Pull-Aparts (https://www.youtube.com/watch?v=VHRiIjvHJpY&width=640&height=480)
Rest 2:00 between sets.
On the bench press repetitions, we are looking to slightly build over the course of the three sets, with the intention on each set of nine reps being unbroken. Challenging, but no question that we can complete the repetitions unbroken. If you happen to know your rough bench press 1RM, a good place to start here is around 60%.

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