10.26.18

CrossFit Ecstatic – CrossFit


Notes


Building to a 1-Rep Squat Clean to start our day.
Detailed notes on the build below.

To finish, a several times repeated benchmark in the form of a fast moving AMRAP 7 – “Optimus Prime”.

Warm-up


ACTIVATION
3:00 Slow Bike or Row, directly into:
2 Rounds:
5 Strict Pull-Ups
5 Slow Wall Squats
10 Pushups
10 GHD Sit-Ups

2 Rounds:
:30s Walkouts
:30s Alternating Samson Stretches
:30s Warrior Squats

Strength


Building to a 1RM.

With that said, 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.

Squat Clean


Part #1 – Positioning: (~5-7 Minutes)
3 Sets: 1 Power Clean + 2 Pausing Front Squats
Set #1 – 50%
Set #2 – 53%
Set #3 – 56%

Part #2 – Speed (~5-7 Minutes)
3 Sets: 1 Clean Pull + 1 Hang Squat Clean
Set #1 – 59%
Set #2 – 62%
Set #3 – 65%

Part #4 – Clean (singles)
The following work can be completed “On the Minute”, or, can be completely on the athlete to rest as needed between repetitions.

Wave #1
Rep #1 – 65% of 1RM Clean
Rep #2 – 70% of 1RM Clean
Rep #3 – 75% of 1RM Clean

Wave #2
Rep #4 – 70% of 1RM Clean
Rep #5 – 75% of 1RM Clean
Rep #6 – 80% of 1RM Clean

Wave #3
Rep #7 – 75% of 1RM Clean
Rep #8 – 80% of 1RM Clean
Rep #9 – 85% of 1RM Clean

Following, take the next 10:00-15:00 to build to a 1-Rep for the day.

Conditioning

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

Josh Diehl

Josh Diehl

Coach

CF-L1

Michelle Casto

Michelle Casto

Coach

CF-L2, CrossFit Mobility

Sawyer Green

Sawyer Green

Coach

CrossFit Level 1