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CrossFit Ecstatic – CrossFit


Notes


“Racehorse”
January 7nd – March 25
10 Weeks

A racehorse is bred, trained and peaked for competition.
Each training day the racehorse undertakes has a purpose, leading to the race track.
What is unique to the racehorse, in both training and competition, are the blinders it wears.
Worn by racehorses to ensure they only look straight ahead, and are not distracted by their peripherals, it keeps focus on all that is important: their best performance.

If there is ever a time of the year to put on the blinders, it is now.
Specific 2019 Open training starts here.

During this cycle, our primary focus will be dialing in movements we know we will be tested on. Through study the past competitions, we can intelligently plan our final weeks of training to maximize our performance when the Open arrives. And when it does arrive, we arrive with it. Whatever challenge or tasks are thrown our way, we’ll be ready. We’ve honed our mental toughness year round for a very specific purpose – so that we can adapt and overcome to always find our very best.

Every Thursday evening, upon the announcement, the CompTrain team will be sitting down overnight to build a strategy video and thorough write-up strategy so that our team can give their full effort on Friday. Saturday becomes our practice and preparation day, debriefing Friday and planning for Monday through detailed analysis.

Leaving no stone unturned, we’re placing the blinders on. We’re ready for our race.

Warm-up


ACTIVATION
Rotating Stations Every 2:00, for 8:00 (1 Round):
Station 1 – 30/21 Calorie Row
Station 2 – Mobility Station (see below)
Station 3 – 24/17 Calorie Assault Bike
Station 4 – 5 Wall Squats + 7 Strict Pull-Ups + 10 Barbell OHS

Mobility Station
Complete all three movements below inside the 2:00 mobility window per round:
3 Russian Baby Makers
3 Slow Walkouts
3 Spidermans per side

Strength

Snatch


On the Minute x 10:
1 Snatch Deadlift
1 Floating Squat Snatch*

Minute 1 – 60% of 1RM Snatch
Minute 2 – 63%
Minute 3 – 66%
Minute 4 – 69%
Minute 5 – 72%
Minutes 6-10 (5 Lifts) – Build to a Heavy for the Day.

Floating Squat Snatch
After deadlifting the bar to full extension, we’ll lower the bar as close to the ground before performing a full squat snatch, while, we do not touch the ground.

It is worth specifically writing that this is not a stiff-legged return towards the ground… as we are lowering the bar, and make our way past the knees, do indeed bend as if we are setting up for a full squat snatch from the floor. Again however, without actually allowing the bar to touch the ground. What this results in is the bar making it’s way to just about mid shin level.

Conditioning


Specific Primer for “DT”
At about 50% of working load:
2 Rounds, resting as needed between (full recovery):
8 Deadlifts, 6 Hang Power Cleans, 4 Push Jerks

At about 75% of working load, the same but at slightly lower volume:
2 Rounds, resting as needed between (full recovery):
6 Deadlifts, 4 Hang Power Cleans, 2 Push Jerks

Build to working weight for the day, with a final rehearsal:
2 Rounds, resting as needed between (full recovery):
4 Deadlifts, 3 Hang Power Cleans, 2 Push Jerks

Rest about 3:00, and begin.

DT (Time)


5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
Ensure that we are tailoring the load to the stimulus today: a weight that we can complete the whole first round unbroken with, without question, if we were to go for it. Strategy wise, not our recommended approach, but we want this load to be slightly heavier than our moderate load. Let’s make this metabolic today.

In “DT”, there are few places we want to first identify as where to break on the barbell.
1. After 11 deadlifts, take our break here. Change from the mixed grip to the hook grip, and upon the next (and 12th) deadlift, we set ourselves up well for the hang power cleans.
2. Wise to plan to break the hang power cleans after the 8th repetition. That way after our next hang power clean (the 9th), we again set ourselves up well for the next movement, the push jerks.

Athletes are notorious for coming out very aggressively on “DT”, and finding out grip strength or pulling capacity slowly towards the end. A thought process heading into the workout is to focus on the hang power cleans, and a breakup strategy. As you read this, visualize a repetition scheme that you feel confident holding for all five rounds. As if you had to hold to a single repetition scheme, and had to commit to it with no deviations. Whether that is 4-4-1, 3-3-2-1, 8-1, or any mix in between… you’re right. Because there is no wrong answer here. Each athlete will be different, but the common ground we will share on this thought process is consistent sets on these cleans.

Strategy


Quick strategy notes…
1. Mix grip on the deadlifts. After 11 reps, drop the bar and change to a hook grip for the hang power cleans.
2. Consistent sets on the hang power cleans in the first few rounds. Just because we can go unbroken on the first round doesn’t mean we should. Rounds 4 and 5 are the separaters, not the first.
3. Take a good breather before the set of push jerks and aim for unbroken if we can. Cleaning the bar back up a second time can add a considerable amount of time to each round. 3-3 is not the wrong approach, but we must be diligent on controlling that rest period.

Stamina Builder

Metcon (Time)


1-2-3-4-5-6-7-8-9-10:
Barbell-Facing Burpees
Toes to Bar

In “Racehorse”, we will consistently see what we will refer to as “Stamina Builders”. Specifically designed to build moderate to upper limit capabilities in common movement patterns, we’ll refine combinations as we draw closer to the Open.

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