CrossFit Ecstatic – CrossFit
Final week of “Barbell Ninja”.
Seeking out 1-Rep attempts on the Snatch, Jerk, and Clean, on Monday/Wed/Fri respectively.
With that said, I’d like to put something out there:
This is simply a screen shot of where we currently are.
More than any other athletes, I’m well aware of the maturity of this group, and the understanding that some days we are feeling the weights, and some days not so much. This is expected, as we’ve come to learn, together as a team.
Let’s bring our best to each day, but let’s keep that thought in the back of our minds. The overarching purpose of this cycle was to hone and refine our technique, which is the true PR. If heavier weights come this week, hell yeah, but that’s simply a bonus. A welcome one, but not the primary objective. Moving into these days, if we are not moving our best and something is not feeling right, the last thing I would want us to do is force any lift.
This is not said for any other reason than to keep the larger picture in mind.
With all that said – let’s have some fun this week.
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
Building to a 1RM.
The words above often result in mixed feelings by athletes. It is worth taking a moment to think about the larger picture – this is only one of many “check-ins” we will take this training year. I write this as we want to take what is there today. What we do not want, is to force weights. This is a true 1-Rep for today, which is going to be slightly different tomorrow, as it was yesterday. Taken with a grain of salt, this is purely just one indicator of many more to come.
Below, we have a technique based primer to warm to start. Given how we trained through OTM lifting through the recent weeks, we will continue so as we build in singles. Athlete’s choice on how to specifically tailor it to themselves, but on a general note – the more repetitions we complete at sub-maximal loads, the better. Especially with a higher skill movement, we tend to move better with multiple repetitions, which is why we have a good amount programmed in our warming process.
Part #1 – Positioning: (~5-7 Minutes)
Pausing Overhead Squat, from rack – Build to 80-85% of 1RM Snatch
Part #2 – Speed (~5-7 Minutes)
3 Snatch Balances, from rack – Build to 65-75% of 1RM Snatch
Part #3 – Complex (~5 Minutes)
On the Minute x 5 – Tempo Snatch Pulll + 2 Hang Squat Snatches
Slow break on pull off the ground, with a 2s pause at knee. Finish with extension
Minutes 1+2+3 – 50% of 1RM Snatch
Minutes 4+5 – 55% of 1RM Snatch
Part #4 – Snatch (singles)
The following work can be completed “On the Minute”, or, can be completely on the athlete to rest as needed between repetitions.
Rep #1 – 60% of 1RM Snatch
Rep #2 – 65% of 1RM Snatch
Rep #3 – 70% of 1RM Snatch
Rep #4 – 65% of 1RM Snatch
Rep #5 – 70% of 1RM Snatch
Rep #6 – 75% of 1RM Snatch
Rep #7 – 70% of 1RM Snatch
Rep #8 – 75% of 1RM Snatch
Rep #9 – 80% of 1RM Snatch
Following, take the next 10:00-15:00 to build to a 1-Rep for the day.
Hands Down (AMRAP – Rounds and Reps)
30 Double-Unders, 10 DB Power Cleans
30 Double-Unders, 10 DB Hang Squat Cleans
30 Double-Unders, 10 DB Push Presses
30 Double-Unders, 10 DB Reverse Lunges
30 Double-Unders, 10 DB Thrusters
Rx – 50’s/35’s
With a total of five total dumbbell movements, the order flows from power clean, hang squat clean, push press, reverse lunge (DB’s held at the hang), to finally thruster. Naturally, this will be a grip-intensive workout, and managing our shoulder fatigue (which can be compounded with the jump rope), will be key to finding our best score today.
What is equally, if not more important however, is our movement with the dumbbells.
Stimulus wise, we would so much rather have an athlete modify the weights a touch lower to move better, than aim for the Rx and move poorly. Again, with the larger picture in mind here, especially this week.