CrossFit Ecstatic – CrossFit
Minute 1 – :40s Bike or Row
Minute 2 – 4 Slow Russian Baby Makers
Minute 3 – :40s Bike or Row
Minute 4 – 5 Good Mornings + 5 Elbow Rotations + 5 Strict Presses (empty BB)
:30s Wrist Stretches
1:00 Front Rack Stretch (https://www.youtube.com/watch?v=S9U0JGGNx9Y&width=640&height=480)
Metcon (No Measure)
Press in Split (https://www.youtube.com/watch?v=BD1ounuZw-I&width=640&height=480)
3 Sets of 3
This is a repeat from last week, with the intention on besting last Wednesday.
Now “besting” last week doesn’t necessarily mean we increase the load. If we do, that’s an added bonus. Again what we are after here is moving better. A more rigid midline. A better lockout position. Better weight distribution between the feet. Only increase the load if we are reinforcing our best technique.
Tall Jerk (https://www.youtube.com/watch?v=BlX6imPOf18&width=640&height=480)
3 Sets of 3
On the tall jerk, our main focus is speed. Whereas in the press in split that preceded this movement confirms our positioning in the receiving position, this movement trains our speed to get there.
Press the bar to just above forehead level, and then imagine that being our new ceiling. The bar can’t move any higher. Instead of pushing the bar any higher, we drop beneath the bar, effectively driving ourself beneath it.
This should be far less loading (at least to start) than the press in split. Start with an empty barbell and only increase in small increments if we feel we are moving at our best.
Pausing Split Jerk (https://www.youtube.com/watch?v=pjVJnIh8eUk&width=640&height=480)
5 Sets of 2
Building upon last week’s pausing jerks.
Two pauses here – in the drip (of the dip drive), and on the catch (in the split). Focusing on rigidity and stability throughout the movement, we are looking to steadily build to 76% for three sets of two repetitions.
Set #1 – 2 Reps @ 66% of 1-Rep Split Jerk
Set #2 – 2 Reps @ 71% of 1-Rep Split Jerk
Sets #3,4,5 – 2 Reps @ 76% of 1-Rep Split Jerk