CrossFit Ecstatic – CrossFit
Week two of three of our final build inside “Barbell Ninja”.
Increasing loads from last week on all three lifts – Snatch, Snatch Accessory, and Back Squat, we’ll finish our day with a 10:00 conditioning piece that has a focus on gymnastic conditioning.
Minute 1 – 20-40 Double-Unders
Minute 2 – 2 Spiderman and Reach, each side + 5 Pushups
Minute 3 – 15/12 Calorie Row
Minute 4 – 10 PVC Overhead Squats
Minute 5 – 15 Russian Kettlebell Swings (53/35)
7 Slow Barbell Overhead Squats (empty)
Snatch Barbell Warmup (empty barbell)
3 Good Mornings
3 Back Squats
3 Snatch Grip Presses (behind the neck)
3 Stiff Legged Deadlifts (Snatch grip)
3 Hang Muscle Snatches
On the Minute x 12
Minutes 1-3: Snatch Complex
Minutes 5-12: Snatch (building in load)
Following, 3×1 Snatch, not on the clock.
Week two (of three) in this specific build. Inside the “On the Minute” drill, we’ll first begin with a complex which will warm us for heavier singles in the remaining minutes. To finish, off the clock, (3) heavy snatch singles to finish. Athlete’s are to rest as needed between reps here, aiming to keep it from 1:00-3:00. Wide range, so we can focus on moving our absolute best here.
Minutes 1-3: Snatch Complex
Snatch Pull + Hang Squat Snatch + Squat Snatch
Minute 1 – 1 Complex @ 64% of 1-Rep Snatch
Minute 2 – 1 Complex @ 67% of 1-Rep Snatch
Minute 3 – 1 Complex @ 70% of 1-Rep Snatch
Minute 4 – Rest
Minutes 5-12: Squat Snatch
Minute 5 – 1 Squat Snatch @ 75% of 1-Rep Snatch
Minute 6 – 1 Squat Snatch @ 77% of 1-Rep Snatch
Minute 7 – 1 Squat Snatch @ 79% of 1-Rep Snatch
Minute 8 – Rest
Minute 9 – 1 Squat Snatch @ 77% of 1-Rep Snatch
Minute 10 – 1 Squat Snatch @ 79% of 1-Rep Snatch
Minute 11 – 1 Squat Snatch @ 81% of 1-Rep Snatch
Minute 12 – Rest
Not on the Clock, 3 Sets of 1: Squat Snatch
Based on feel, athletes have a 3% range to choose the right load for the right set. This is entirely acceptable to change about slightly on any given week – work with how we feel today, versus fighting it and potentially ingraining poor movement.
1 Squat Snatch @ 84% – 87% of 1-Rep Snatch
1 Squat Snatch @ 86% – 89% of 1-Rep Snatch
1 Squat Snatch @ 88% – 91% of 1-Rep Snatch
Back Squat (3-1-3-1-3-1)
Building upon last week, adding 2% to each lift.
Three waves below, flowing 3-2-1 repetitions in each.
All sets below are not on the clock, although athletes have the option to hold themselves accountable on there if they would like. As we are building towards heavier percentages, we are deciding to take away the fixed rest in order to allow an individualized full recovery.
3 Reps @ 84% of Back Squat
2 Reps @ 86% of Back Squat
1 Rep @ 88% of Back Squat
3 Reps @ 86% of Back Squat
2 Reps @ 88% of Back Squat
1 Rep @ 90% of Back Squat
3 Reps @ 88% of Back Squat
2 Reps @ 90% of Back Squat
1 Rep @ 92% of Back Squat
Primer for “Microwave”
2 Burpee BJO
1 Burpee BJO
Rest 1:00-2:00 between rounds.
Feeling through the transitions on the first round, and moving at workout pace on the second, our aim here is to build familiarization into our transitions. Not necessarily to absolute speed of them, but the specific feel of moving from a burpee BJO into a double-under, repeated. Hence the low volume, but higher transition counts here.
Microwave (AMRAP – Rounds and Reps)
In a 10:00 Window…
75 Wallball “Buy-In” (20/14)
8 Burpee Box Jump Overs (24″/20″)
Females – Wallballs to a 9′ Target
Post rounds plus repetitions to wodify. The wallball buy-in does not contribute towards our score – only the total rounds+repetitions of the burpee box jump overs and double-under couplet.
This workout starts with a 75 wallball “buy-in”. Once completed, the athlete moves onto the AMRAP, with however many minutes is left in the 10:00 window. For example, if it takes us 3:30 to clear the 75 wallballs, we have 6:30 to accumulate rounds of the burpee box jump overs and double-unders.
Starting with the wallballs, we do indeed want to move aggressively here. Seconds can disappear between sets of wallballs (especially at higher volume), and we want to be cognizant of that. We aren’t in a sprint to get to the first round of burpee box jump overs, but we do recognize that once we get there, we can move through these first eight reps at a recovery pace. We just need to get there first.
With the time remaining, we have the AMRAP of burpee box jump overs and double-unders. Pacing wise, it is our aim to find a methodical pace on the burpee box jump overs. As long as we find a consistent pace here, we never have to stop. However, if we push our pace here too hard, we will absolutely need to “stop” on the double-unders… whether it be a trip, or a longer transition. Our goal here is to consistently move through the couplet with the time remaining, which means let’s only go as fast on the burpee BJO that allows immediate and large sets on the double-unders