08.10.18

CrossFit Ecstatic – CrossFit


Notes


Grunt Work Week 8 of 8.
Final benchmark testing of the cycle, working in three to start our day:
Max Effort Strict Pull-Ups
7-Rep Deadlift
7-Rep Bench Press

Conditioning to follow, with a chance to hone our engine pacing in an AMRAP 20 comprised of simple, metabolic movements.

Warm-up


ACTIVATION

2 Rounds:
1:30 Light Row or Bike
3 Scap Retractions + 1-2 Strict Pull-Ups
5 Hand-Release Pushups
:30s Alternating Warrior Squats

2 Rounds:
12 Empty Barbell Deadlifts (6 Stiff-Legged, 6 Conventional)
15 weighted Abmat Sit-Ups
18 Banded Good Mornings

Steadily build through our three benchmark tests today.

Gymnastics Testing

Strict Pull-ups


One attempt for max strict repetitions. Athletes are allowed to hang at the bottom of the bar, with the set ending as soon as our feet touch the ground.

Strength


BENCH PRESS + DEADLIFT

7RM Bench Press
7RM Deadlift

Building steadily to a 7-rep attempt on both movements today, the bench press and deadlift. To warm on both, we recommend starting with a higher volume set, which gradually reduces in repetitions are the percentages climb. Rest as needed between sets, with the intentions being that we are looking to find our 7RM for the day on both movements, in a total of no more than 22:00

Bench Press


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

Continue to climb with 1-2 repetitions at each percentage until reaching our target weight attempt for the day. For a rough talking point, aiming somewhere between 77-82% is a strong place to be here today. Enter heaviest completed 7-Reps to wodify

Deadlift


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

Continue to climb with 1-2 repetitions at each percentage until reaching our target weight attempt for the day. For a rough talking point, aiming somewhere between 77-82% is a strong place to be here today. Enter heaviest completed 7-Reps to wodify

Conditioning


Specific Primer for “Free Fall”
2 Rounds, climbing in intensity:
100 Meter Run
7 Calorie Row
7 KBS
7 Wallballs

Let round one being a feel-through pace, learning the transitions. Let round two be our “workout” pace, visualizing the speed we would apply to our 20 minute effort. After completing this second iteration, rest about 3:00, and begin.

Free Fall (AMRAP – Rounds and Reps)


AMRAP 20:
200 Meter Run
20/15 Calorie Row
20 Kettlebell Swings (53/35)
20 Wallballs (20/14) *Females 9′ Target

A chance to work on our pacing efforts today.

Using the analogy of a 5K run, let’s visualize the first mile. Naturally, we feel the best during this first mile. We’re fully rested moving into it, and if we wanted to, we could make this our fastest mile of the race. It’s actually harder not to than to, given how good we feel moving into this race. Yet, we recognize that if we push this first mile or ~1/3 of the race too fast, we’ll slow significantly in the second and third miles. So we consciously hold ourselves back during the first mile so that we can keep the pace in miles two and three.

Let’s take that same approach here in our AMRAP 20. We are going to feel great on the first round, naturally, just like in the 5K analogy above. So as we would inside of a 5K effort, let’s check in for our “paces”. After each round, make a mental note, or even a quick physical note, of the time on the clock. Do the math later, and view the differences between our spits. How were our middle rounds? How did we fare with holding onto the pace we established in rounds 1 and 2? Where was our fastest round – and where was our slowest? All great information points to help steer us in the right direction on the next workout. Always learning, always adapting.

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