CrossFit Ecstatic – CrossFit
Our second week on our clean progression inside “Barbell Ninja”.
Building in percentages throughout the day, from our cleans through our front squat sets.
Conditioning to finish, as a classical benchmark of ours – “Boat Race”.
ACTIVATION (10 mins)
3:00 Slow Bike or Row, directly into:
5 Strict Pull-Ups
5 Slow Wall Squats (https://www.youtube.com/watch?v=pktIjwNiuYE&width=640&height=480)
10 GHD Sit-Ups or Weighted Abmat Sit-ups
:30s second Samson Stretch each side
:30s Alternating Samson Stretches
:30s Warrior Squats (https://www.youtube.com/watch?v=EfUJgmgTvlI&width=640&height=480)
Metcon (No Measure)
Squat Clean (16 mins)
Week 2 of 4 moving through an “On the Minute” progression. Following rounds of 3-Position Cleans and 2-Position Cleans, we’ll finish with (5) singles at a growing load over the course of the coming weeks.
OTM x 4 – 3-Position Squat Clean (high hang, knee-level, floor)
OTM x 4 – 2-Position Squat Clean (knee-level, floor)
5 Singles (not on the clock)
Minutes 1+2 – 3-Pos Squat Clean @ 55% of 1-Rep
Minutes 3+4 – 3-Pos Squat Clean @ 60% of 1-Rep
Minute 5 – Rest
Minute 6 – 2-Pos Squat Clean @ 63% of 1-Rep
Minute 7 – 2-Pos Squat Clean @ 66% of 1-Rep
Minute 8 – 2-Pos Squat Clean @ 69% of 1-Rep
Minute 9 – 2-Pos Squat Clean @ 72% of 1-Rep
Minute 10 – Rest
5 Singles, now not on the clock. Athlete’s can stay OTM only if they desire. As we build over the weeks, the liberal timing scheme here will allow enough rest to perform these repetitions with our best technique. What we are not after at this point in the cycle is sacrificing form or technique for loading dictated by timing.
Single #1 – 78% of 1-Rep
Single #2 – 81% of 1-Rep
Singles #3+4+5 – 84% of 1-Rep
Metcon (No Measure)
FRONT SQUAT (10 mins)
Week 3 of 5 in this (5) week progression. Adding 2% to all lifts.
2 Sets of 4 Front Squats @ 74% of 1-Rep
2 Sets of 3 Front Squats @ 79% of 1-Rep
2 Sets of 2 Front Squats @ 84% of 1-Rep
Rest as needed between sets, but aim to keep it below 3:00.
Primer for “Boat Race”:
Gradually building in intensity in movement:
200 Meter Row, 200m Run
150m Row, 150m Run
100m Row, 100m Run
Rest 3-4 Minutes, and start “Boat Race”.
Boat Race (Time)
500 Meter Row
400 Meter Run
Rest 3:00 between rounds
Keep a running clock, and write down your splits between intervals. Round 2 starts exactly 3:00 after you finish the run on the first round. The best of way of doing this is physically writing down your finish time on a whiteboard, and physically writing your start time next to it. Your score is your time as you finish that final run on the 3rd round. Include the rest periods after rounds 1 and 2 (6:00 total), but do not include a final 3:00 rest after round 3.
Recognizing the 3:00 rest between rounds, we can bring our intensity to each interval in “Boat Race”.
On the row, this is an aggressive pace, one that is approaching our 2K pace… but it is not a sprint. What’s more important than PR’ing our 500 meter time here is the 400 meter run that follows. Here we need our top speeds, especially in the second 200 meters to close out the round.
On these runs, imagine an 800 meter sprint. Our pacing and speed there fit very well for “Boat Race”. Rounds 1 and 2 are not a full-tilt sprint, but we can, and should, open up here especially towards the finish. Round 3 we can empty the tank.
High intensity is a crucial component to CrossFit, naturally. The majority of our workouts fall within the mid-range time domain, of 8-15 minutes. Although Boat Race will total 9-12 minutes of “work”, it’s potency is in the intensity of each individual round of 3-4 minutes at a time. Let’s bring the intensity today and give it all inside those windows.
*If unable to run, complete one of the following:
3 Rounds: 1,000 Meter Row (Rest 3 Minutes Between Round)
28/20 Calorie Assault Bike