CrossFit Ecstatic – CrossFit
Starting our Tuesday coupling strict handstand pushups and power cleans, as we build to a heavy set of five.
This will lead us into interval training, where we’ll climb in load over three rounds in a bike/power clean couplet.
*Row conditioning to finish (if we have time or if you want to stay afterwards to complete).
1:00 Light Bike (or Row)
5 Spiderman and Reach, each leg
15 GHD Sit-Ups or Abmat situps
:45s Moderate Bike (or Row)
15 Slow Banded Good Mornings
:30s Fast Bike (or Row)
5 Strict Pull-Ups
15 Air Squats
Barbell Warmup (empty barbell)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Metcon (5 Rounds for weight)
Strict HSPU + Power Clean
Alternating “On the Minute” x 10 (5 Rounds):
Odd Minutes – 45% of Max Strict Handstand Pushups
Even Minutes – 5 “Touch and Go” Power Cleans
On the first minute of each round (Minutes 1+3+5+7+9), complete 45% of our current/estimated max strict handstand pushups. If we do not know our best set, it is entirely acceptable to make an estimation here, erring on the side of a lower number that we can consistently maintain versus a higher one we may miss.
On the second minute of each round (Minutes 2+4+6+8+10), complete a set of 5 “touch and go” power cleans. That is, hanging onto the barbell for all five repetitions before dropping the bar. Start at 60% of our best clean (power or squat), and build steadily from there to a heavy set of five for the day. Percentages are purposefully not written here so that we can move by feel.
Post all (5) sets of “touch and go” power cleans to wodify.
On the handstand pushups, we are allowed to take as many sets as we would like to find the 45% number. If we are working towards our first handstand pushup, or inconsistently have repetitions here, we can modify with 5-10 repetitions of any of the following to build our overhead pressing strength:
A) Pike pushups (off a box, or floor)
B) Strict Dumbbell Presses
C) Full pushups to the floor
Specific primer for “Guard Rail”
To prepare ourselves for the specific feel of each barbell, a rehearsal round at each load. Build in intensity from round 1 to 3, finishing with what we plan to hold on the bike when we start the actual workout.
7/5 Calorie Bike
4-3-2 Power Cleans
First round is completed with our first barbell weight, round two the second, and round three the third. Rest as needed between rounds, but aim to keep it to below 90s. Aim is to break the sweat here, where we’ll then rest 3:00-4:00 before beginning.
Guard Rail – Part 1 (AMRAP – Rounds and Reps)
9/6 Calorie Assault Bike
9 Power Cleans (115/80)
If we do not have access to a bike today, complete 10/7 calories on the rower.
High intensity intervals as the heart of our training day today.
Inside these intervals, despite absolutely looking to maintain consistent effort, it is truly our aim to get outside our comfort zone here. These three-minute windows will move by fast, and to capitalize on the seconds, we need to push the bike. Given how the calories accumulate on a sliding scale, it pays to push here.
On the power cleans, here’s our aim for the loading to match the stimulus:
Part #1 – A load we could cycle for 21+ repetitions unbroken, when completely fresh.
Part #2 – A load we could cycle for 15+ repetitions unbroken, when completely fresh.
Part #3 – A load we could cycle for 9+ repetitions unbroken, when completely fresh.
As we warm for this workout, and move through primer rounds rehearsing our transitions, let’s focus on our movement back onto the bike. A nuance, but a highly important factor when the windows are so short. Seconds do count here, and fumbling on the bike to get the first pedal moving is very common. Athlete’s can loose 3-5 seconds here very easily. Practice our motion back onto the seat, and getting both feet to the pedals.
On the power cleans, slow is smooth, smooth is fast. We are thinking through pushing an aggressive pace on the bike, but, this is not the case on the power cleans. Despite aiming for large (potentially unbroken throughout) sets, our cycle time should be controlled and methodical. Being a quarter second slower per repetition, but being as efficient as possible, pays in the final minute of each window. Move well here, and push the bike.
Guard Rail – Part 2 (AMRAP – Rounds and Reps)
9/6 Calorie Assault Bike
7 Power Cleans (135/95)
Guard Rail – Part 3 (AMRAP – Rounds and Reps)
9/6 Calorie Assault Bike
5 Power Cleans (155/105)
Metcon (No Measure)
1:30 @ 2K Row Pace + 15s
1:00 @ 2K Row Pace + 5s
:30 @ 2K Row Pace – 10s
Rest 2:00 between efforts.
As an example, if an athlete has an 8:00 2K row time, his or her pace per 500 meters on average would be 2:00 per. This is known as their “2K Pace”.
The above pacings use that “2K pace” reference. Using the same example, of the athlete with an 8:00 2K row time, his or her splits would be:
1:30 @ 2:15
1:00 @ 2:05
:30 @ 1:50
Resting 2:00 betwen efforts.