CrossFit Ecstatic – CrossFit
Four parts today, building on last week’s efforts:
Handstand Walk Practice
Conditioning – In the form of an ascending ladder.
3:00 Slow Bike or Row, directly into:
5 Strict Pull-Ups
5 Slow Wall Squats
10 GHD Sit-Ups or Abmat Sit-ups
:30s second Samson Stretch each side
:30s Alternating Samson Stretches
:30s Warrior Squats
On The Minute x 12: Squat Clean
Increasing all “OTM” work by 3% per lift, with our heavy singles at the finish increasing 2-3% from last week.
Clean Complex for Minutes 1-3 – Clean Pull + Hang Squat Clean + Squat Clean
Minute #1 – 1 Complex @ 68% of 1-Rep
Minute #2 – 1 Complex @ 71% of 1-Rep
Minute #3 – 1 Complex @ 74% of 1-Rep
Minute #4 – Rest
Changing to Squat Clean Singles…
Minute #5 – 1 Squat Clean @ 77% of 1-Rep
Minute #6 – 1 Squat Clean @ 80% of 1-Rep
Minute #7 – 1 Squat Clean @ 83% of 1-Rep
Minute #8 – Rest
Minute #9 – 1 Squat Clean @ 80% of 1-Rep
Minute #10 – 1 Squat Clean @ 83% of 1-Rep
Minute #11 – 1 Squat Clean @ 86% 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 @ 88% – 91% of 1-Rep
1 Squat Clean @ 91% – 94% of 1-Rep
1 Squat Clean @ 91% – 98% of 1-Rep
Front Squat (3-1-3-1-3-1)
Building through a 3-1-3-1-3-1 repetition scheme in our final weeks of “Barbell Ninja”. All front squats are taken from the rack, and rest as needed between sets (aim to keep it to 3:00 or less). Adding 2% to our singles, while sustaining 80% on our triples.
Set #1 – 3 Reps @ 80% of 1RM Front Squat
Set #2 – 1 Rep @ 87% of 1RM Front Squat
Set #3 – 3 Reps @ 80% of 1RM Front Squat
Set #4 – 1 Rep @ 89% of 1RM Front Squat
Set #5 – 3 Reps @ 80% of 1RM Front Squat
Set #6 – 1 Rep @ 91% of 1RM Front Squat
Primer for “Tripled Up”:
2 Rounds, resting ~2:00 between:
2 Thrusters, 2 Toes to Bar, 2 Calorie Row
2 Thrusters, 2 Toes to Bar, 2 Calorie Row
A total of four repetitions per movement in each rehearsal round, with the intention being a feel through pace on the first, and a “workout pace” aim on the second. The reason for the low numbers – transitions. This workout will see well over a dozen, potentially over two dozen, transitions. One third of those is into and out of the rower, which adds another layer of complexity which often costs athletes valuable seconds. Honing our transitions in the rehearsal rounds is our aim here, along with priming our body and mind for the movements and effort ahead.
Tripled Up (AMRAP – Reps)
Ascending Ladder for 12:00:
3 Thrusters (95/65)
3 Toes to Bar
3 Calorie Row
Complete 6’s across, 9’s, 12’s and so on (adding by 3 repetitions per round) until the 12:00 time cap is reached. Score will be total repetitions, with a legend for reference below to assist in compiling scores.
Upon completion of the round of 9’s – 54 Repetitions
Upon completion of the round of 12’s – 90 Repetitions
Upon completion of the round of 15’s – 135 Repetitions
Upon completion of the round of 18’s – 189 Repetitions
Upon completion of the round of 21’s – 252 Repetitions
Stimulus wise, we are looking for a moderate thruster load. One that we could cycle for 21+ repetitions unbroken when fresh.
Strategy wise, we want to place our effort first into the thrusters and the toes to bar. On both movements (especially the toes to bar), we can reach near (or full) movement failure, forcing us to take extended breaks between sets. It will be here where time disappears. It is far better to pace the row just slightly more than we think we need to in the effort to conserve our capacities on the barbell and pull-up rig.
Further, we want to conserve ourselves, past the round of 9’s. Up through the 9’s, we are purely in our “buy-in” phase. By no means is it a throwaway, but we want to recognize that the workout hasn’t truly begun until we are in the 12’s. Pushing our pace in these first three rounds (3-6-9) is a lure that often catches athletes, and is punishing. Recognizing that the further we move into the workout, the “harder” each set gets (larger repetition counts), we want to move in with a reserved pace. Let’s make our move in the second half of the 12:00 workout.
Now despite our efforts on the rower being a bit more conservative than our thrusters and toes to bar, we want to be very diligent with our transitions. Waste no time getting onto the rower and just starting. If we complete the round of 15″s inside this workout, we have transitioned to the rower a total of (
…we have transitioned to the rower a total of (5) times. We can visualize how easy it is for an athlete to lose 3+ seconds in a slow transition, which adds up over these rounds.
To start the workout, set the straps just loose enough so we can slide our feet in and out without needing to adjust. Following, moving into the set of 12’s and beyond, we may find it best to tighten down – athlete preference here.