08.09.18

CrossFit Ecstatic – CrossFit


Warm-up


(0:00-12:00)

:30 Seconds

Easy Bike
Jumping Jacks

Medium Bike
Push-up to Down Dog

Faster Bike
Active Spidermans + Air Squats

Barbell Warmup

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

Mobility


(12:00-15:00)

Pigeon Pose – 1 Minute Each Side

From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

PVC Hinge – 1 Minute

This drill will be performed with a PVC pipe in order to give athletes some awareness of what neutral feels like during their hinge pattern on all of today’s movements. Athletes will start by placing the PVC pipes vertically running along the back of the body with three points of contact. The goal is to keep the PVC in contact with the back of the head, between the shoulder blades, and the lower back throughout the whole hinge pattern. When the back rounds, the neck arches back, or the core becomes disengaged, one part of the PVC will lose contact with the body. Having athletes perform 1 Minute of hinging will give them valuable feedback to transfer over into the workout.

Teaching


(15:00-30:00)

Double Unders
Knees Back

Triple extension is important in the olympic lifts, but also with double unders. We often see athletes either bring the knees up or the heels back. This is hip flexion and knee flexion. If athletes can think about pressing the knees back, they will get adequate extension while keeping the lower body in a good position.
Arms Close

What the arms do determines how long the rope is. If the upper arm stays close to the rib cage, the rope is at the optimal length that athletes measured it out at. However, if the arms drift away from the body, the rope shortens and is more likely to cause a trip. Keep the arms close to minimize the probability of tripping.
Movement Prep

:15 Seconds Single Unders
:15 Seconds Higher Single Unders
:15 Seconds Double Unders
Movement Substitutions

Reduce Reps
120 Single Unders
1 Minute Double Under Attempts

Deadlift
Arms Close

During movement prep, have athletes hold the bar on their mid shin or at the top of the knee. Cue them to relax their arms and let the bar swing away. Now cue them to pull the bar back in by squeezing the arms close to their side. Repeat for three reps. Being aware of the role the lats play in the deadlift will help athletes keep the bar tight to the body and stay in a safe pulling position during the workout.
Hips Back

What happens at the top of the repetition before the bar returns to the ground is just as important as what happens from the floor. At the completion of the rep, the hips should travels backwards first as opposed to knees driving forwards. Sending the allows for a good bar path and good use of all the leg muscles.
Movement Prep

Establish Set-up Position
Arms Close Drill
_ _ _ _ _ _ _

5 Deadlifts
_ _ _ _ _ _ _

Build to Lighter Weight

Rehearsal


(30:00-40:00)

1 Round

15 Double Unders
10 Calorie Bike
5 Deadlifts (Lighter Weight)

1 Round

7 Double Unders
5 Calorie Bike
3 Deadlifts (Workout Weight)

Conditioning

Paul Bunyan (AMRAP – Rounds and Reps)


AMRAP 15:
60 Double Unders
21/15 Calorie Assault Bike
15 Deadlifts (225/155)

In this triplet workout, looking to find a weight on the barbell that athletes could complete 21+ unbroken reps when fresh and a jump rope variation that could be completed in 1-2 sets when fresh. Within the workout, three planned sets maximum likely means athletes have picked the correct weight and rope variation. If short on bikes, stagger heats by 2 minutes.

**If not using Bike today, 21/15 Calorie Row
Double Under Scale:
Reduce Reps
120 Single Unders
1 Minute Double Under Attempts

Strategy


In any workout around 15 minutes, we can ask ourselves what our break-up strategy will look like just past the half way mark. While athletes are able to hold aggressive sets or paces early on, we can seek to find what is more sustainable throughout. If athletes see themselves breaking the double unders up into two sets and deadlifts into three sets at the 8-9 minute mark, for example, doing so from the onset will likely be a smart decision. Sustainability is more important than speed when fresh. Athletes can envision this for themselves and make a decision on what they want to try and hold throughout.

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