CrossFit Ecstatic – CrossFit
In our mid-cycle de-load week, our aim is to sustain technique work at controlled percentages.
Snatch and back squat today to open, leading into a sprint chipper conditioning effort to round out the day.
Alternating EMOM x 8 (2 Rounds)
Minute 1 – 15/12 Calorie Row
Minute 2 – 1 Round of “Strict Cindy”
Minute 3 – 15 Russian Kettlebell Swings (53/35)
Minute 3 – 15 AbMat Sit-Ups
3 Spiderman and Reach, each side
10 PVC Overhead Squats
10 PVC Overhead Squats
Snatch Barbell Warmup (empty barbell)
5 Good Mornings
5 Back Squats
5 Snatch Grip Presses (behind the neck)
5 Stiff Legged Deadlifts (Snatch grip)
5 Overhead Squats
A skill-oriented deload week on the barbell. Completing lifts “On the Minute”, opening the first (four) minutes with a complex, which will lead us into full snatch doubles at moderate loads. Intentions are to keep the loads are the moderate side.
1 Snatch Pull
1 Hang Squat Snatch
1 Overhead Squat
2 Squat Snatches
Minute 1 – 50% of 1-Rep Snatch
Minute 2 – 52% of 1-Rep Snatch
Minute 3 – 54% of 1-Rep Snatch
Minute 4 – 56% of 1-Rep Snatch
Minute 5 – Rest
Minute 6 – 60% of 1-Rep Snatch
Minute 7 – 65% of 1-Rep Snatch
Minutes 8+9+10 – 70% of 1-Rep Snatch
On the 1:30 x 6 Sets on our deload week, aiming to keep the weights moderate and fast. Two waves, descending in repetitions from 5 reps, to 4, to 3.
On the 0:00… 5 Reps @ 70% of Back Squat
On the 1:30… 4 Reps @ 74% of Back Squat
On the 3:00… 3 Reps @ 78% of Back Squat
On the 4:30… 5 Reps @ 74% of Back Squat
On the 6:00… 4 Reps @ 78% of Back Squat
On the 7:30… 3 Reps @ 82% of Back Squat
Specific Primer for “Wasabi”
Two rounds, resting 1:00-2:00 between:
200 Meter Run
4 Front Squats
3 Barbell-Facing Burpees
Aim to use our working weight on the barbell for both rounds – build steadily to it first.
These two rehearsal rounds can be used to ramp up our intensity. On the first round, use a jog-through pace. Feel out the transitions, while bringing the heart rate up. On the second round, aim to move at “workout pace”. Finding our pacing on the run, and dialing in the transitions between movements. After our second rehearsal round, rest 3:00-4:00, and begin.
1,000 Meter Run
30 Front Squats (135/95)
20 Barbell-Facing Burpees
A mid-range sprint chipper to finish our Monday.
Stimulus wise, we are looking for a front squat barbell that we could complete ~30 repetitions unbroken, when completely fresh. We are looking for a load that they can pick up with full confidence that we’ll complete the 30 repetitions in three quick sets or less. Aiming for the sprint today, versus the slower grind.
Moving through all four stations:
1,000 Meter Run – Modify with a 1,000 meter row if we are not able to run today. Strategy wise, we want to ease off the gas a bit here. Important to move with a purpose, but as you can imagine, extra breaks on the pull-up bar can negate any time we make up here very quickly, along with how we are striving to conserve our energy for the pull-ups and front squats – the majority of the challenge inside today’s effort. Pacing wise, let’s visualize something around our 2 mile race pace.
40 Pull-Ups – By no means need to be unbroken, but by all means, should be consistent. Biting into a large set here only to fall-off dramatically in the end (think 20 to open, followed by 4 sets of 5), leads to disappearing seconds. 2×20, 4×10, 12-10-10-8, or a similiar combination that speaks to consistency is a strong path here to ensure we move through aggressively, but without “hitting the wall”.
30 Front Squats – A separation point in the workout for many athletes. Similar to the pull-ups, these by no means need to be straight, but we are looking for the proper break-up strategy. Recognizing that the set-up time here is more lengthy than the pull-ups, we want to strive for larger sets. 3×10, 16-14, 12-10-8 are all starting points to consider.
20 Barbell-Facing Burpees – Final push. After placing down the front squat barbell, our legs may not have the speed we demand of them right off the bat. A burpee, “step to jump” over the bar may be the first method of choice here, making the
…”step to jump” over the bar may be the first method of choice here, making the effort to change to a “jump jump” faster method to finish the workout.