09.11.18

CrossFit Ecstatic – CrossFit


Notes


Two parts:
A strict gymnastic portion that serves as an additional warmer and primer for our conditioning.
Our “Always Remembered” workout, in the legacy of those lost that day.

Warm-up


ACTIVATION

2 Rounds:
250m Light-Paced Row
5 Pushups
5 Spiderman and Reach, each leg
5 Slow Scap Retractions
5 Kip Swings
1-5 Strict Pull-Ups
5 Wall Squats (https://www.youtube.com/watch?v=pktIjwNiuYE&width=640&height=480)

Strict Gymnastics

Metcon (No Measure)


3-4 Rounds, Not for Time:
:15s Ring Support Hold (https://www.youtube.com/watch?v=M2tYJg5el6w&width=640&height=480)
:20s GHD Supine Hold (https://www.youtube.com/watch?v=zTikRBHZV4Y&width=640&height=480)
:35s Handstand Hold (against wall)

All for quality practice. Aim for large chunks, if not unbroken on each set, with the exception of technique. If we start to break down technique wise, break so that we are ingraining the correct movement patterns.

It is specifically listed as 3-4 rounds, so that we can make the appropriate judgement call based on where we currently are inside the movements.

Conditioning


Barbell Warmup (post strict gymnastics)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff Legged Deadlifts
5 Front Squats

With the empty bar, 3 “Bear Complexes”:
Power Clean
Front Squat
Push Jerk
Back Squat
Behind-the-Neck Push Jerk

Steadily warm to our training load for the day. This is a movement that we will see very, very rarely given the challenging positioning of moving from overhead to the back rack position. Move at our own pace here with repetitions as we see fit.

Specific primer for “Always Rememberd”:
1 Round:
100 Meter Row
2 Rope Climbs
2 Bear Complexes

We are looking to complete this with our teammate for the workout (if we have one) trading movements. Partner A completes the row, followed by Partner B. They then alternate so that both partners complete 2 rope climbs each, and 2 bear complexes each at their working load for the day.

Always Remembered (Time)


Teams of 2:
2001 Meter Row Buy-In
4 rounds:
9 Rope Climbs
11 Bear Complexes (135/95)
2977 Meter Row Cash-Out

9/11 Memorial workout honoring those who lost their lives 16 years ago. One partner working at a time, breaking up work as they see fit. Want to choose a weight for the Bear Complexes that athletes could complete 15+ Push Press unbroken when completely fresh. With a long time domain, main priorities from the onset are making sure teams get fairly warm and pick a proper weight on the barbell and variation on the rope climbs.

**1 Bear Complex:

Power Clean
Front Squat
Push Press
Back Squat
Push Press

This complex can be strung together as a squat clean thruster directly into a back rack thruster

**Today is a day that we honor the fallen.
The 2001 meter row represents the year.
The 4 Rounds represents the four planes.
The 9 Rope Climbs represents the month.
The 11 Bear Complexes represent the day.
The 2977 meter row represents the lives lost.

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