10.23.18

CrossFit Ecstatic – CrossFit


Notes


A no-barbell Tuesday.
With this week being centered around testing heavy lifts on the Snatch, Jerk, and Clean, we will be keeping volume appropriate surrounding those attempts.

Today we have two parts, with a focus on conditioning.
A new set of AMRAP 5 intervals, spanning a total of 3 rounds.
Midline to finish.

Warm-up


ACTIVATION
Choice of one of the following, at low intensity:
800 Meter Run
1,000 Meter Row
40/30 Calorie Assault Bike

Directly into:
3 Rounds:
:30s Moderate Bike (or row)
3 Spiderman and Reach, each leg
6 Reps on the PU Bar (see below) 9 Slow Banded Good Mornings
12 Sit-Ups or GHD Sit-Ups

On the PU Bar:
Round 1 – Scap Retractions Round 2 – Kip Swings
Round 3 – 3 Strict PU + 3 Kipping

Conditioning


Specific Primer for “Bar Keeper” Ramping up in intensity from round 1 to 3, with the first round being a conversational pace.

Round 1:
100-200 Meter Run
7 Pull-Ups (chin over)
5/3 Calorie Bike

Round 2:
100-200 Meter Run
5 Toes to Bar
5/3 Calorie Bike

Round 3:
100-200 Meter Run
3 CTB Pull-Ups
5/3 Calorie Bike

This is reverse order from what we’ll complete in the workout today. This is laid out so that our final rehearsal round is the the first movement we complete inside the workout (CTB Pull-Up). Rest as needed between rounds, but aim to keep it to 2:00 or less. After the third and final round, rest 3:00-4:00, and begin.

Bar Keeper – Part 1 (AMRAP – Rounds and Reps)


In a 5:00 Window…
400 Meter Run Buy-In, followed by AMRAP:
21 CTB Pull-Ups + 15/12 Calorie Assault Bike

Rest 5:00

If we are completing on a rower in the absence of a bike, complete as the same calories as written for the Assault Bike.
All three scores submitted separately below, with rounds of repetitions of the pull-up bar work and calories being the only contributor (the run does not count towards the score).

As the parts progress, the work on the pull-up bar not only descends in repetitions, but changes from the CTB PU, to TTB, to chin-over pull-ups. The aim here is that as we fatigue, by reducing the volume and complexity of the movement, we will be able to sustain our intensity. Each round is intended to be approached aggressively, recognizing that the follow rounds become significantly easier (complexity) wise, to move through.

Each run starts with a 400 meter buy-in. If we do not have the ability to run today, our first option is to row 500/400 meters per round. However, if we are rowing in the couplet given the absence of a bike today, let’s complete 21 lateral burpees over the rower per round as our buy-in.

On this 400 meter run, the aim here is to be conservative enough to the point where we can run directly to the pull-up bar without our breathing overly taxed. As we can visualize, pushing 10 seconds faster on a 400 meter run takes significant effort. To put an example to it, the difference between a 1:50 split and a 1:40 split takes a considerable amount of energy. As we alternate back and forth between the pull-up bar and the bike in this workout, 10 seconds can be lost, very, very easily if we aren’t planning our sets our well. If we open too aggressively on this run, and it forces us to break twice more in the remaining five minutes in the couplet, we are essentially guaranteed to lose those seconds.

Pace the runs, and push our effort inside the gym.

Bar Keeper – Part 2 (AMRAP – Rounds and Reps)


In a 5:00 Window…
400 Meter Run Buy-In, followed by AMRAP:
15 TTB + 12/9 Calorie Assault Bike

Rest 5:00

Bar Keeper – Part 3 (AMRAP – Rounds and Reps)


In a 5:00 Window…
400 Meter Run Buy-In, followed by AMRAP:
9 Pull-Ups + 9/6 Calorie Assault Bike

Midline

Metcon (No Measure)


3 Sets:
:20s Supine Hold – (https://youtu.be/zTikRBHZV4Y)
:20s Hip Extension Hold – (https://youtu.be/0G8hRgY3Lr0)

Following our three sets, move directly into:

3 Sets:
20 GHD Sit-Ups
20 Hip Extensions

A static position in the movement, followed by the dynamic. On the static positions (first couplet), athletes are free to weight these movements as they see fit, with the intention being that each :20s interval is completed unbroken.

Bryant Johnson

Bryant Johnson

Owner/Coach

CrossFit Level 1, CF-L2, CrossFit Kids, CrossFit Football, Retired 9 yr NFL Wide Receiver

Michael Jenkins

Michael Jenkins

Owner/Coach

Dan Moore

Dan Moore

Coach

CrossFit Level 1, CF-L2

Josh Diehl

Josh Diehl

Coach

CF-L1

Jeff Dercola

Jeff Dercola

Coach

CF-L1

Michelle Casto

Michelle Casto

Coach

CF-L2, CrossFit Mobility

Sawyer Green

Sawyer Green

Coach

CrossFit Level 1