CrossFit Ecstatic – CrossFit
Three parts today:
1. Handstand Pushup + Dumbbell Work… coupling gymnastics with a weighted lunge.
2. Conditioning. Reaching further into the time zone ranges.
3 Rounds, at low intensity:
50′ Walking Lunge (un loaded).
Handstand Pushup + DB Lunge
On the 2:00 x 5 Rounds:
40% of Max Kipping HSPU
50′ Front Rack Dumbbell Walking Lunge
At the start of each minute, athletes complete 40% of their best kipping handstand pushup set. This builds upon a workout last Wednesday, where we completed 30% per round. As an example, if one has 20 unbroken kipping handstand pushups as their best set, that would equate to completing 8 per round.
If we are not completing handstand pushups today, completing 10 dumbbell push presses (allowed to climb in load as the sets progress), can be a sound modification today.
Following, we have out 50 foot walking lunge. This is completed with two dumbbells, both in the front rack position. Aim is to build to a heavy set, over the course of the five rounds.
Final note on the lunges – barring any wrist limitations which can cause injury, for training value, let’s not rack the dumbbells onto the tops of the shoulders like we did during the Open last year. Although by far the most efficient, and what we will default to in a Open/competition workout… let’s train today. Hold them with elbows high, much like we would for a front rack barbell. Let’s make ourselves work for a better position throughout, versus allowing the weights to just rest there.
Record heaviest DB Lunge weight
Specific primer for “Fuller Circle”
12/8 Calorie Assault Bike
300 Meter Row
6/4 Calorie Assault Bike
A longer rehearsal round to fully prepare the body for the longer effort ahead. This stretched out practice round affords us the chance to settle into our pacing, so that when we start the workout, we are that much more prepared. Rest 4:00 after completion of this rehearsal round, and begin.
Fuller Circle (Time)
50/35 Calorie Assault Bike
2,000 Meter Row
50/35 Calorie Assault Bike
**If we do not have access to a bike today, we can run 800 meters on both ends, or complete 50 kettlebell swings (53/35).
Reaching longer today.
This is a built-up version of a previous workout completed, named “Full Circle”.
Two training goals:
One, to find our pacing. The goal on the bike and the row is to find that threshold pace we can hold throughout. Become comfortable with being uncomfortable. Dial in the breathing, and turn the mind off.
Two, double-unders. Training through large totals is a important skill to hone. This does not necessarily mean we are looking to push through large unbroken sets. That’s not the direct goal. All that matters is our time from A -> B. Much like Monday’s DT repetitions, it’s less about how big your sets are to, and more so you manage the rest periods. 50-50-25 and 40-30-30-25 just two thoughts to start with. There is no wrong approach here as it is based on the individual, with the key takeaway being to avoid movement failure, where we hit the wall and slow dramatically.
Metcon (AMRAP – Reps)
4 Rounds of a 2:00 Window:
15 GHD Sit-Ups
Time Remaining, Max DBall Hold (100/80)
No rest between rounds – 8:00 running clock.
Each second is scored as one “point” (Rep)