09.10.18

CrossFit Ecstatic – CrossFit


Notes


Week 3 of 4 of this specific “Barbell Ninja” positional progression.
Building upon last week’s start, adding percentage to each of our lifts:
Tempo Overhead Squats
Positional Snatches
Snatch Deadlifts
Back Squats
To finish, a sprint chipper.

Warm-up


ACTIVATION

Minute 1 – 15/12 Calorie Row
Minute 2 – 1 Round of “Strict Cindy”
Minute 3 – 15 Russian Kettlebell Swings (53/35)
Minute 4 – 15 AbMat Sit-Ups

3 Spiderman and Reach, each side
10 PVC Overhead Squats
3 Walkouts
10 PVC Overhead Squats

Snatch Barbell Warmup (empty barbell)
5 Good Mornings
5 Back Squats
5 Snatch Grip Presses (behind the neck)
5 Stiff Legged Deadlifts (Snatch grip)
5 Overhead Squats

Metcon (No Measure)


TEMPO OVERHEAD SQUAT (7 1/2 mins)

On the 1:30 x 5 Sets:
1 Tempo Overhead Squat
1 Overhead Squat
On the first repetition, our tempo:
5 full seconds to move from our standing position to the bottom of our squat.
2 full second pause in the bottom.
5 full seconds to stand.
Purpose behind – the tempo on the both phases of the lift allow us to fine tune our positions and torso angles as we move. On the second overhead squat, there is no tempo. Regular speed, with our focus to match the positioning of the first lift – just a bit faster now.
Week 1 of 4 – 3 Sets @ 50%, 2 Sets @ 55%
Week 2 of 4 – 3 Sets @ 55%, 2 Sets @ 60%
Week 3 of 4 (today) – 3 Sets @ 60%, 2 Sets @ 65%

3 Complexes @ 60% of current 1RM OHS
2 Complexes @ 65% of current 1RM OHS

Metcon (No Measure)


Snatch (15 mins)

Week 3 of 4 in our positional snatch progression, adding 2% to last week.

On the 3:00 x 5 Sets:
3-Position Power Snatch
3-Position Squat Snatch
In full, this set is a total of (6) repetitions. The first three are received in the power position, and the second three are received in the squat position. In each 3-Position Snatch, we complete these repetitions “top-down”. To write out all six repetitions:
Rep #1 – High Hang Power Snatch (pockets)
Rep #2 – Hang Power Snatch (knee-level)
Rep #3 – Power Snatch (floor)
Rep #4 – High Hang Squat Snatch (pockets)
Rep #5 – Hang Squat Snatch (knee-level)
Rep #6 – Squat Snatch (floor)
On each of the snatches from the floor, set the bar down. We can hold onto the barbell for the duration of the six repetitions, but we are not looking to “touch and go” the snatches from the floor so that we can work on positions. As a theme for the complex, we do want to view this as “one giant set”. We are allowed to drop the bar from overhead, but we aren’t looking to take more than a breath or a quick second before getting our hands back on the bar.

Set #1 – 50% of 1-Rep Snatch
Set #2 – 55% of 1-Rep Snatch
Sets #3,4,5 – 60% of 1-Rep Snatch

Back Squat (10-8-6-4-2)


In our fourth week with this specific 10-8-6-4-2 progression, we are increasing our loads by another 2%, and 6% from the start.

All sets are to be completed “On the 3:30”, which is an increase of :30s per set in comparison to last week.

On the 0:00… 10 Reps @ 71% of Back Squat
On the 3:30… 8 Reps @ 76% of Back Squat
On the 7:00… 6 Reps @ 81% of Back Squat
On the 10:30… 4 Reps @ 86% of Back Squat
On the 14:00… 2 Reps @ 91% of Back Squat

Conditioning

E-Brake (Time)


For Time:
30/20 Calorie Assault Bike
20 DBall Cleans (100/80)
30/20 Calorie Assault Bike

If we do not have a DBall, an odd-object such as a Wreckbag or heavy sandbag is the next best substitute. If we do not have access to anything of the like, 20 alternating dumbbell power snatches (60/40, slightly heavier than our Open weight) fits next best. If we do not have access to a bike today, row 35/25 calories on each end in replacement. In whichever movement we find today, we want it to challenge us. It’s a loading that we are confident is always there after a single large breath, but it’s not a load that we can cycle easily.

In this sprint chipper, we have an odd-object lift bookended by the bike. This is fully intending on being a fast workout, and one where we can capitalize on the exponential factor of the calories.

Unlike meters, it pays to push on calories. With it’s “sliding scale” accumulation, the harder we push, the more calories come per single revolution of the foot. With that said, despite looking to take advantage of so inside this workout, it all comes with a balance. We want to naturally recognize that our efforts on the odd-object in the center is just as, if not more, important than our specific pacing on the bike. Let’s be aggressive in the first opening calories, with the intention on holding back just enough so that we can seamlessly attack the center 20 repetitions.

If we are completing DBall cleans or Wreckbag/sandbag cleans, the repetitions is completed when the object is cleaned “over the shoulder” to the opposite side.

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