09.15.18

CrossFit Ecstatic – Community WOD


Warm-up


ACTIVATION

Alternating OTM x 12 (3 Rounds):
Minute 1 – 150 Meter Run (building in speed over the rounds)
Minute 2 – :45s Mobility*
Minute 3 – 1 Round of “Strict Cindy” (5 Pull-Ups, 10 Pushups, 15 Air Squats)
Minute 4 – Two parts of the Barbell WU*

*Mobility:
Round 1 – Spiderman and Reach
Round 2 – Alternating Samson
Round 3 – Walkouts

*Barbell Warmup:
Round 1 – 5 Good Mornings, 5 Pausing Back Squats
Round 2 – 5 Elbow Rotations, 5 Strict Presses
Round 3 – 5 Stiff-Legged Deadlifts + 5 Front Squats

Conditioning


Specific Primer for “Adderall”:
We can warm in reverse order for “Adderall”, building from lightest to heaviest barbell (thruster to clean and jerk).

1 Round:
200 Meter Run, 3 Thrusters
Rest as needed, building to our Power Snatch load…
200 Meter Run, 3 Power Snatches
Rest as needed, building to our Power Clean and Jerk load…
200 Meter Run, 3 Power Clean and Jerks

Intentions here are to run at our workout pace, which is a controlled effort. Be diligent on the transitions, moving to start that “first set” as quickly as we can. Free to take multiple builds/repetitions between parts, moving from the lighter barbell to the heaviest.

Adderall – Part 1 (AMRAP – Reps)


Part #1 – In a 10:00 Window:
Run 1 Mile (1600 Meters)
Time Remaining, Max Power Clean and Jerks (135/95)

— Rest 3:00 —

*1 Mile (if not running):

112/80 Calorie Assault
1600 Meter Row
8:30 Cap on All Movements
Use a single barbell for all three movements, as we have 3:00 between each round to change weights.
The loading descends as the movement changes, with the stimulus being that we are looking for a moderate load for all three parts. A weight that we can cycle, when completely fresh, for 10+ repetitions at each without question. The goal is to have a weight on the bar that you can run directly do after completing the “buy-in” meters and start your first rep, regardless of how winded we are. Moderate loading here is not only better, but more challenging. When in doubt err on the side of a touch lighter.

The running in this workout is the “buy-in” to the scored repetitions on the barbell. As an example, on Part 1, we have a 10:00 window to complete a mile run. Any time remaining inside that window, we are accumulating repetitions on the clean and jerk. If an athlete runs an 8:30 mile in this first part, he or she has 1:30 for max repetitions. There is our score for part one. After a 3:00 rest (on the 13:00), we start part two.

If we are not running today, rowing equal distance (1600, 800, 400 respectively per the parts) is the recommended substitute. And in both options, we are looking to modify this “buy-in” to leave time on the barbell. For example, if my best 1 mile run is over 8:00, let’s modify the distance to 1200 meters (3/4 of a mile) so that we have time on the barbell. I want you to work on the run today, but I also want you on the barbell for a minimum of 90 seconds per round. Executing these repetitions when winded is the goal today.

Adderall – Part 2 (AMRAP – Reps)


Part #2 – In a 7:00 Window:
Run 800 Meters
Time Remaining, Max Power Snatches (115/80)

— Rest 3:00 —

*800 Meter Run (if not running):

56/40 Calorie Assault
800 Meter Row
5 Minute Cap on All Movements

Adderall – Part 3 (AMRAP – Reps)


Part #3 – In a 4:00 Window:
Run 400 Meters
Time Remaining, Max Thrusters (95/65)

*400 Meter Run (if not running):

28/20 Calorie Assault
400 Meter Row
2:30 Cap on All Movements

Strategy


In terms of strategy…
The most important part of this workout is an immediate transition to the barbell. We are looking to hold what we believe to be our 2 mile race pace on the road. This is a sustainable pace on all three distances and will allow us to immediately get our hands on our bar as we run inside. What we want to avoid is pushing the run, and losing the valuable seconds we gained by walking the bar, taking unnecessary chalk/water breaks, or even unnecessary steps along the transition.

In terms of repetitions on the clean and jerk and snatch barbells – fast singles is a wise strategy for most. At this loading, touch and go repetitions are absolutely an option, but only if we can sustain the sets throughout our time remaining. We don’t want to open with a set of 7-10 repetitions, and be reduced to slow singles towards the back half of our time remaining. Use the clock to our advantage. Understanding how much time we have left as we re-enter the gym, we are looking to find the threshold pace of these two movements. Again, that is the fastest pace we can move without slowing down in the time remaining.

On the thruster barbell, a slightly different case here. We are looking for larger chunks here given the setup time between transitions. We are looking at 3-4 sets inside the window.

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