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CrossFit Ecstatic – CrossFit


Notes

Warm-up


ACTIVATION

3:00 Slow Bike or Row, directly into:
2 Rounds:
5 Strict Pull-Ups
5 Slow Wall Squats
10 Pushups
10 GHD Sit-Ups or Abmat Sit-Ups

2 Rounds:
:30s second Samson Stretch each side
:30s Alternating Samson Stretches
:30s Warrior Squats

Squat Clean


On The Minute x 12: Squat Clean
Clean Complex for Minutes 1-3 – Clean Pull + Hang Squat Clean + Squat Clean
Minute #1 – 1 Complex @ 65% of 1-Rep
Minute #2 – 1 Complex @ 68% of 1-Rep
Minute #3 – 1 Complex @ 71% of 1-Rep
Minute #4 – Rest

Changing to Squat Clean Singles…
Minute #5 – 1 Squat Clean @ 74% of 1-Rep
Minute #6 – 1 Squat Clean @ 77% of 1-Rep
Minute #7 – 1 Squat Clean @ 80% of 1-Rep
Minute #8 – Rest
Minute #9 – 1 Squat Clean @ 77% of 1-Rep
Minute #10 – 1 Squat Clean @ 80% of 1-Rep
Minute #11 – 1 Squat Clean @ 83% of 1-Rep
Minute #12 – Rest

Off the clock, 3 final singles… purposely leaving a 3% window on each repetition so we can choose weights by feel. Always be smart here, knowing the larger goal of building our technique.

1 Squat Clean @ 86% – 89% of 1-Rep
1 Squat Clean @ 89% – 92% of 1-Rep
1 Squat Clean @ 89% – 96% of 1-Rep

Front Squat (3-1-3-1-3-1)


Set #1 – 3 reps @ 80% of 1RM Front Squat
Set #2 – 1 rep @ 85% of 1RM Front Squat
Set #3 – 3 reps @ 80% of 1RM Front Squat
Set #4 – 1 rep @ 87% of 1RM Front Squat
Set #5 – 3 reps @ 80% of 1RM Front Squat
Set #6 – 1 rep @ 89% of 1RM Front Squat

*All front squats are taken from the rack, and rest as needed between sets (aim to keep it 3:00 or less)

Conditioning


Primer for “Tread Water”:
2 Rounds:
300 Meter Row
20 Double-Unders
5 Pull-Ups, 7 Pushups, 9 Air Squats, 1 Pull-Up

On our first round, let’s simply feel the combination and transitions out. On our second round, let’s add our intensity, visualizing our workout pace. The final pull-up to finish trains an important transition – our movement back to the start of the Cindy triplet. Refine our movement here so that it’s fluid when we approach the workout for time.

Tread Water (Time)


For Time:
2,000 Meter Row
150 Double-Unders
10 Rounds of “Cindy”

*1 Round of “Cindy” = 5 Pull-Ups, 10 Pushups, 15 Air Squats

Our 2K row is our pacer. What is more important than a fast 2K row time is a smooth and effective transition to the DU rope, where the seconds we gained on the row can quickly be lost in a single trip. As an example, use ascending split times to stay on course, but allow for a recovery period for the rope. Suggestion pace for the row…

0-500 Meters – 2K Pace + 8 Seconds
500 – 1K Meters – 2K Pace + 10 Seconds
1K – 1.5K Meters – 2K Pace + 12 Seconds
1.5K – 2K Meters – 2K Pace + 14 Seconds
The theme is more important than actually holding these pacings. The take home message is that we are looking to prepare our main effort for the two movements that follow – the double-unders and the rounds of Cindy.

On the double-unders, 150 repetitions is a number we are looking to think through. There is no right or wrong approach here, as long as we do not reach movement failure on the rope. For example, we do not want to complete 100 repetitions unbroken if it causes 3-4 trip ups in the final 50. Aiming for 60-50-40, three sets of 50, or five sets of 30 are all recommendations. Individual capacity determines this naturally, but the overarching theme is to avoid reaching movement failure here.

On the rounds of “Cindy”, use the first 2 rounds to settle in. Feel the movements out, but use the air squats to catch our breath and find our bearings. In the next 5 rounds (rounds 3-7), settle into that targeted pace. The final 3 (rounds 8-10), aim to increase our cycle time especially on the squats. A final note here is to make sure we break the pushups up early if we know they will be a challenge to us in the workout. Despite the row and double-unders requiring more conditioning than anything, our shoulders will be fatigued moving into these sets. Opening with 2 sets of 5, or 4-3-2 are good options to think through.

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