08.08.18

CrossFit Ecstatic – CrossFit


Notes


“Grunt Work” Week 8 of 8 – final week.
Big Clean Complex today, last seen in May of last year.
A great chance to work our upper limit stamina with heavier loads.
Following these sets, which is the mainstay of our training for the day, and odd-object conditioning set to finish.

Warm-up


ACTIVATION

EMOM x 8 (2 Rounds)
Minute 1 – :40s Bike
Minute 2 – 4 Russian Baby Makers (https://www.youtube.com/watch?v=HWHZp47EzgE&width=640&height=480) + 7 Air Squats
Minute 3 – :40s Bike or Row
Minute 4 – 2 Alternating Spiderman and Reach, each side + 5 Pushups

2 Rounds:
3 Cossacks Squats, each side (https://www.youtube.com/watch?v=Bvodm1BivOo&width=640&height=480)
5 Slow, Diligent Wall Squats (https://www.youtube.com/watch?v=pktIjwNiuYE&width=640&height=480)

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Conditioning

Big Clean Complex


High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

**All 12 repetitions complete 1 set. To be completed as “Rx”, the squat cleans (to the floor) are “touch and go”, and the overheads are brought back down to the shoulders as opposed to being dropped
https://www.youtube.com/watch?v=E6PklA2zPMk&width=640&height=480

With a running clock, 5 Rounds…
1 “Big Clean Complex” every 6:00

Sets are to be started on the 0:00, 6:00, 12:00, 18:00, and 24:00. Any time remaining inside those windows after completion is rest. Recorded score is the heaviest completed “Big Clean Complex”.

**It is absolutely the right move to drop from overhead however if it is an unsafe environment for you to bring the load back down from overhead… if that is the case, drop from the top and strive to get our hands immediately back on the bar.

This is meant to be an engine builder, where we can train not only strength and stamina, but also conditioning by fixing the rest periods.

ODD-OBJECT CONDITIONING

Metcon (Time)


1 Round for Time:
600 Meter Run
400m Wreckbag Carry (50/35)
200 Meter KB Farmers Carry (53’s/35’s)
400m Wreckbag Carry (50/35)
600 Meter Run

Single time through, for time. If we do not have access to a Wreckbag, a close option can be a 30/20# medicine ball, which is lighter, but more challenging to seat on the body during the run. A third option can be running with an empty barbell, shouldered.

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