09.29.18

CrossFit Ecstatic – Community WOD


Notes


Final day of our mid-cycle de-load week.
Back to full steam on Monday on our second half of “Barbell Ninja”.

Single effort today – and reaching into the mid to longer range effort of a purely metabolic workout.
Coupling running with rounds of a classical benchmark of ours, “Bergeron Beep Test”.

Warm-up


ACTIVATION

Alternating OTM x 12 (3 Rounds):
Minute 1 – :45s Row
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 (Video)

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

Conditioning


Specific Primer for “Heartburn”:
2 Rounds, resting 1:00-2:00 between:
200 Meter Run
5 Thrusters
5 Pull-Ups
5 Burpees

Our aim here is to truly break the first sweat in our rehearsal rounds. Given the metabolic nature of the workout ahead, we want to bring the heart rate and body temperature up before beginning. It will truly help our performance. Focus on our breathing throughout the duration, dialing in our methodical pacing between.

After the rehearsal rounds have been completed, take a full recovery of 3:00-4:00, and begin.

Heartburn (Time)


1 Mile Run, directly into:
7 Rounds of the “Bergeron Beep Test”*

1 Round of “BBT”:
7 Thrusters (75/55)
7 Pull-Ups
7 Burpees

If we are not running today, completing an equal row (1,600 meters), is our recommended modification.

After a single mile run, the athlete moves into 7 rounds of the 7/7/7 complex (Thruster, Pull-Up, Burpee). Standards on the pull-ups are chin over, with burpees being of the classical sense. Jump and touch hands overhead with open hips and knees (not bar over today).

Time wise, we are looking at spending similar ranges on both parts – run and indoor work. Pacing wise, we want to place our effort however more on the rounds of BBT, than the run. Reason being, transitions.

On the run, let’s push our pace to roughly the 2-3 mile pace we would hold if running a time trial. Fast and aggressive, but one that we can run directly indoors to start the first thruster. And on this run, on the final 200 meters, slow our pacing just a bit further to gather ourselves for the work inside.

Inside the gym, transitions count. In full, we are looking at 21 transitions from the start of entering the gym. It is incredibly easy to allow a second or two to tick by without us even realizing it. With diligence in our transitions, it is entirely possible to move upwards towards a minute faster in today’s workout.

As we push our transitions, we also need to take into account how we “recover”. On the thrusters and pull-ups, although methodical efficient movement will be our aim, it will be challenging to level out our breathing and heart rate during these movements. What is far easier to control our breathing on, is the burpees. Completing these burpees as “breathing burpees” affords us a chance to slow the pace just enough for us to continue the pace on the next round. “Breathing burpees” are simply a very controlled pace, where after the jump and clap, we allow our arms to slowly come down to our sides, as we take .5-1.5 seconds to get a full bre
…as we take .5-1.5 seconds to get a full breath in. It’s a pace that we feel we could sustain for 100+ burpees, without ever slowing down. If we can dial this pace in (great during the primer/warmup), we can use this station as a means to facilitate the immediate transitions and large sets on the thrusters and pull-ups.

Lastly, allow the first round of the BBT to be a “settle in pace”. It can be easy to jump into the triplet too aggressively, where we have a backlash that sets in rounds 2 and 3. Take an extra breath between transitions as needed to settle in – imagine our first round being our slowest. Because from there, our aim is to steadily become faster, and faster, sprinting the final round at the end.

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

Josh Diehl

Josh Diehl

Coach

CF-L1

Michelle Casto

Michelle Casto

Coach

CF-L2, CrossFit Mobility

Sawyer Green

Sawyer Green

Coach

CrossFit Level 1