CrossFit Ecstatic – CrossFit
Building upon last week’s overheads to start our day.
Conditioning to follow – a couplet of 600 meter runs, combined with higher volume repetitions on a light hang snatch barbell.
*Midline to finish, with stability work through static positions (if you have time or want to stay afterwards to complete).
EMOM x 8 (2 Rounds)
Minute 1 – :55s Bike or Row
Minute 2 – :30s Plank Hold + :30s PVC Passovers
Minute 3 – 5 Strict DB Presses, each arm (pause at top)
Minute 4 – 7 Good Mornings + 7 Elbow Rotations + 5 Push Presses
:30s Wrist Stretches
1:00 Front Rack Stretch
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
Metcon (No Measure)
Week two of three of this micro-progression.
Pausing Split Jerks – Repetitions here to remind and refine positions, finding our foot work and stability.
Jerk Drives + Split Jerk – A complex to refine our dip/drive mechanics.
Split Jerk – 5 singles, building in weight.
Pausing Split Jerk – (http://youtu.be/pjVJnIh8eUk)
3 Sets of 2
In the dip – pause for a full 2 seconds.
In the catch – pause for a full 2 seconds.
Sets #1+2+3 – 2 Reps @ 73% of 1-Rep Split Jerk
Jerk Drive + Split Jerk
3 Sets of the Complex:
3 Jerk Drives- (http://youtu.be/u2FIHSIhIhI)
1 Split Jerk
On the jerk drive, our aim is to find our heel arch during the dip drive to start. This is our power source, and if we shift too soon towards the ball of our foot, we are cutting our max extension potential short. During these dip/drives position the weight directly beneath the bone of your ankle (“heel arch”).
Next piece for us is focus on keeping our midline on and strong. If the elbows drop, and the bar shifts, we will be missing the bar path overhead, which is critical at our heaviest loads. Aim to keep the shoulders stacked on the hips.
After three jerk drives, a regular, full, split jerk to confirm our positions during the full movement.
Set #1 – 1 Complex @ 76% of 1-Rep Split Jerk
Set #2 – 1 Complex @ 79% of 1-Rep Split Jerk
Set #3 – 1 Complex @ 82% of 1-Rep Split Jerk
Split Jerk (5×1)
Rest as needed between sets, but aim to keep it to 2:00 or less.
Set #1 – 1 Rep @ 85% of 1-Rep Split Jerk
Set #2 – 1 Rep @ 87% of 1-Rep Split Jerk
Sets #3+4+5 – 1 Rep @ 90% of 1-Rep Split Jerk
Specific Primer for “Run Wild”:
200 Meter Run, 5 Hang Squat Snatches
100 Meter Run, 4 Hang Squat Snatches
100 Meter Run, 3 Hang Squat Snatches
Purpose here is to gradually ramp our running speed to “workout pace”, along with putting in a handful of repetitions on the hang squat snatch barbell to hone both our technique and our breathing during. Rest approximately 1-2 minutes between rounds, which will appropriately bring the heart rate up. Following our third and final round, rest ~4:00, and begin.
Run Wild (Time)
600 Meter Run
21 Hang Squat Snatches (75/55)
A light and fast barbell coupled with a slightly longer run than we are accustomed to.
It is very, very common to see 400 meter distances in our training, with 200’s and 800’s being the next to show. Meeting in the middle, a 600 meter run will provide us a varied angle on our pacing. Our barbell is truly intended to be light and fast – a load that we are very confident we could complete each set inside the workout with at most, two quick breaks.
Another angle we can take to ensure we are meeting the stimulus today is to choose a loading that we are very confident we could complete 15+ repetitions unbroken, when fresh.
Strategy wise, we are looking for sound effort on both. Although we naturally need to default to the barbell to start, ensuring we are holding a running pace that allows us to sustain quick transitions and large sets on the hang snatches, we do want to push our efforts on the 600’s. If we were looking at 200 meter distances, the time between a fast and a moderate pace on the runs would be negligible. But given it’s larger distance, there can be a separation between athletes thats impossible to make up on the barbell if we over pace.
Given how the barbell is on the lighter side, let’s push our runs today. As we enter the workout, let’s visualize the pace we would race a two-mile time trial. And what is far more important than the first run, are those second two. Great opportunity today to check the clock after each round to gauge our pacing in a post-workout debrief.
Also with this lighter barbell in mind, it is our aim to compete these repetitions from the high hang. Loading, and bringing the bar down to knee level (or anywhere beneath the pockets), may be counter-productive from a time standpoint. In our primer, practicing extension from the high hang and finding our cadence between repetitions will set us up for success. Despite it being such a light load, we absolutely still
…we absolutely still need to respect the barbell and the movement, less we’ll find ourselves potentially chasing the barbell around on a handful of repetitions… losing seconds in the process.
Metcon (No Measure)
Max Effort L-Sit Hold
100 Meter Front Rack KB Carry
Rest 1:00 between rounds.
On the L-Sit hold, we are looking for parallettes ideally to complete these on. Next best modifications can be parallel bars, which can be created by placing dumbbells on boxes or benches. These can also be completed on rings, which is indeed far more challenging.
Immediately following the L-Sit hold, it is our aim to move directly into the 100m Front Rack Carry. Completed with two kettlebells (or dumbbells), in the front rack position, it is athlete’s choice on loading here. Free to build across the three rounds, with the intentions on each walk being “unbroken”. Good to challenge ourselves here with the loading.
Not for score, but for quality effort.