CrossFit Ecstatic – CrossFit
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.
2:00 Slow Bike or Row, directly into:
5 Strict Pull-Ups
5 Slow Wall Squats
10 GHD Sit-Ups (scale, 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)
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)
OTM x 4 – 2-Position Squat Clean (knee-level, floor)
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
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.
The Good Life (Time)
500 Meter Row
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.