09.14.18

CrossFit Ecstatic – CrossFit


Notes


Our third week on our clean progression inside “Barbell Ninja”.
Building in percentages throughout the day, from our cleans through our front squat sets.
An all bodyweight finisher – “The Good Life”, a repeat workout from last year.

Warm-up


ACTIVATION
2:00 Slow Bike or Row, directly into:
2 Rounds:
5 Strict Pull-Ups
5 Slow Wall Squats
10 Pushups
10 GHD Sit-Ups (scale, weighted abmat Sit-Ups)

2 Rounds:
:30s second Samson Stretch each side
:30s Alternating Samson Stretches
:30s Warrior Squats (https://www.youtube.com/watch?v=EfUJgmgTvlI&width=640&height=480)

Squat Clean


Squat Clean
Week 3 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. Compared to last week, we are adding 3%.

OTM x 4 – 3-Position Squat Clean (high hang, knee-level, floor)
Rest 1:00
OTM x 4 – 2-Position Squat Clean (knee-level, floor)
Rest 1:00
5 Singles (not on the clock)

Minutes 1+2 – 3-Pos Squat Clean @ 58% of 1-Rep

Minutes 3+4 – 3-Pos Squat Clean @ 63% of 1-Rep

Minute 5 – Rest

Minute 6 – 2-Pos Squat Clean @ 66% of 1-Rep

Minute 7 – 2-Pos Squat Clean @ 69% of 1-Rep

Minute 8 – 2-Pos Squat Clean @ 72% of 1-Rep

Minute 9 – 2-Pos Squat Clean @ 75% 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 – 81% of 1-Rep

Single #2 – 84% of 1-Rep

Singles #3+4+5 – 87% of 1-Rep

Front Squat


Week 4 of 5. Adding 2% to all lifts once again in our second to last week.

2 Sets of 4 Front Squats @ 76% of 1-Rep

2 Sets of 3 Front Squats @ 81% of 1-Rep

2 Sets of 2 Front Squats @ 86% of 1-Rep

Rest as needed between sets, but aim to keep it below 3:00.

Conditioning

The Good Life (Time)


3 Rounds:
500 Meter Row
12 Burpees
21 Box Jumps (24/20)

*Run multiple heats if needed as opposed to a stagger, as the burpees and box jumps will most likely be quicker than the time on the rower. If not rowing today, complete one of the following:
400 Meter Run
28/20 Calorie Assault Bike

Transitions count. If there is one goal we are focusing on today, it is urgency in transitions.

Recall that a meter row is a pace setter. We aren’t going to stop on a row. But we very well may on the burpees and box jumps if we push here too hard. The goal here is to minimize the amount of time not working – to achieve that, this row should be ~5-10 seconds slower than your 2K pace. What’s more important here is getting off the rower and *immediately* moving with a purpose to start our burpees.

On the burpees, breathe. Focus on the breathing burpee cadence and force air in. If we push too aggressively on these, we lose our ability to cycle through the box jumps. We cannot tax ourselves out here. We need to remain composed so that we can preserve our agility on the box.

On the box jumps, a two foot jump will be considered “Rx”. Step-ups are always an option, but won’t be marked as “Rx”. Recompose on top of the box, and make your move for your next repetition.

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