CrossFit Ecstatic – CrossFit
“Grunt Work” Week 8 of 8 – final week.
Conducting some benchmark testing this week, and excited to see where we are.
Starting our day building to a 7-Rep Back Squat.
This will be the focus of effort today, through a steady and gradual build.
Accessory work to follow, in our fourth and final week of front rack reverse lunges.
A short conditioning effort to close.
At very low intensity (walk through pace):
12 Calorie Row or Bike + 5 Spiderman and Reach, each side
9 Calorie Row or Bike + 5 Walkouts
6 Calorie Row or Bike + 1 Round of “Strict Cindy”
3 Slow Wall Squats
15 Banded Good Mornings
15 AbMat Sit-Ups
With am empty barbell:
1 Good Morning
1 Back Squat
take no more than 25 mins here
Back Squat (Build Steadily to a 7-Rep Back Squat)
Set #1 – 7 Reps @ 35% of 1RM
Set #2 – 5 Reps @ 45% of 1RM
Set #3 – 3 Reps @ 55% of 1RM
Set #4 – 2 Reps @ 65% of 1RM
Set #5 – 2 Reps @ 70% of 1RM
Set #6 – 1 Rep @ 75% of 1RM
Continue to climb with singles until we reach our target attempt for the day. Percentage goals will naturally vary significantly between athletes, with a good place to aim being between 84-90%. Post heaviest completed set of 7 to wodify.
Front rack reverse lunge (2 Sets of 20 Reps @ 40% of 1RM Front Squat)
All repetitions taken from the rack. Each step counts as a repetitions, resulting in each leg lunging for a total of 10 repetitions.
Reverting back to our opening weight on this movement in Week 5, where we completed this load for a set of 12 repetitions. Today, we go for 2 sets, of 20.
**Rest 3:00 between sets.
Thin Air (Time)
35 AbMat Sit-Ups
20/14 Calorie Assault Bike
If we do not have access to a bike today, let’s complete 20/14 calories on the rower.