09.26.18

CrossFit Ecstatic – CrossFit


Notes


Focus on overhead pressing today.
Opening with split jerk practice, focusing first on positions which will lead us to moderate singles of the full movement.
Following, building to a 10-rep push press to follow.

To finish our training day, a triplet of push presses, toes to bar, and box jump overs.

Warm-up


ACTIVATION

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)

1 set:
:30s Wrist Stretches
1:00 Front Rack Stretch (https://www.youtube.com/watch?v=S9U0JGGNx9Y&width=640&height=480)

2 Sets with an empty barbell or a very light load:
3 Strict Presses
3 Pausing Push Presses (pause in dip position)
3 Push Jerks

Split Jerk


Pausing Split Jerk (https://www.youtube.com/watch?v=pjVJnIh8eUk&width=640&height=480)
5 Sets of 1

In our deload week, we will continue to focus on positions, but this time in a far longer pause.
During the dip – pause for a full five seconds.
In the catch – pause for a full five seconds.
Building time in each position, at sub-maximal loads and impact on the body.

Set #1 – 1 Rep @ 60% of 1-Rep Split Jerk

Set #2 – 1 Rep @ 65% of 1-Rep Split Jerk

Sets #3+4+5 – 1 Rep @ 70% of 1-Rep Split Jerk

Split Jerk
No pause here. 5 singles, confirming our movement.

Set #1 – 1 Rep @ 70% of 1-Rep Split Jerk

Set #2 – 1 Rep @ 74% of 1-Rep Split Jerk

Sets #3+4+5 – 1 Rep @ 78% of 1-Rep Split Jerk

Push Press (Build steadily to a 10-Rep Heavy)


Not an all time max, but a 10 rep heavy. All repetitions are taken from the rack. Preparation percentages below.

5 Reps @ 60% of estimated 1RM Push Press

3 Reps @ 65% of estimated 1RM Push Press

10 Rep Range – ~ 65% – 75% of estimated 1RM Push Press

Conditioning


Specific Primer for “Clothesline”:
2 Rounds, with ~2:00 rest between:
2 Push Presses
2 Toes to Bar
2 Box Jump Overs
4 Push Presses
4 Toes to Bar
4 Box Jump Overs

As written in the respective piece below, our patience in the earlier rounds is pivotal to performing our best when we need it – in the deeper sets. This sequence allows us to hone in on those transitions and pacing to set ourselves up for success. After the second iteration of the 2/2/2/4/4/4, rest 3:00-4:00, and begin.

Clothesline (AMRAP – Reps)


Ascending Ladder for 12:00:
2 Push Presses
2 Toes to Bar
2 Box Jump Overs (24″/20″)
4 Push Presses
4 Toes to Bar
4 Box Jump Overs (24″/20″)
6 Push Presses
6 Toes to Bar
6 Box Jump Overs (24″/20″)

Rx Barbell – 115/80
Continue adding (2) repetitions to each movement until the 12:00 cap is reached. Post total reps to the tracker below, using the legend to assist in the process.

Completion of the Round of 10’s – 90
Completion of the Round of 12’s – 126
Completion of the Round of 14’s – 168
Completion of the Round of 16’s – 216
Completion of the Round of 18’s – 270
Completion of the Round of 20’s – 330

Stimulus wise, we are looking for a push press loading that is on the moderate side, that allows for 20+ repetitions unbroken when completely fresh. Aim here is to be able to continue to push the pace on this movement throughout the 12 minutes, versus needing breaks due to the inability to cycle the barbell. Let’s make this a metabolic piece, versus a strength oriented piece.

In ascending repetition schemes, we want to remind ourselves that the opening rounds are the lure. Given their low volume counts, it is tempting to move in too aggressively here. But we recognize that the first three rounds are purely a buy-in for what is to come. The workout starts on the 8’s and beyond, with the separators being the larger sets. Those who can sustain sets in these larger sets are those that will find their best scores. Let’s not fall into the trap of moving unbroken until we have to break. Plan out our breaks far earlier than we need to, so that we are able to sustain our pace in these important, deep sets.

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