CrossFit Ecstatic – CrossFit
Starting our day on the rings – testing our best set of Ring Muscle-Ups.
Next we’ll move to the Front Squat, building to a heavy complex. This will lead us into our conditioning for the day, which is a fast-moving triplet of CTB pull-ups, moderately heavy front squats, and bar-facing burpees.
Body Armor to finish.
2 Rounds, steadily building intensity:
15/12 Calorie Row + 10 Hollow Rocks
12/9 Calorie Row + 10 Superman Rocks
9/6 Calorie Row + 2 Strict Pull-Ups + 3 Kipping Pull-Ups + 5 Pushups + 15 Air Squats
Muscle-ups (1 are or for max reps)
If we are working towards our first ring muscle-ups, complete:
30 Banded Strict Ring Muscle-Ups -(http://youtu.be/jtmu_0qVZnk)
Not for time, but for quality. Choose a band tension that allows for ~7-10 unbroken repetitions.
On the 1:30 x 7 Sets:
1 Pausing Front Squat
1 Front Squat
All repetitions are taken from the rack. On the pausing repetition, pause for a full 3 seconds in the bottom of our squat.
Set #1 – 55% of 1RM Front Squat
Set #2 – 60%
Set #3 – 65%
Set #4 – 70%
Sets #5+6+7 – Build to a Heavy Complex
Specific Primer for “Satans Whiskers”:
2 Rounds, building intensity into the second round:
3 CTB Pull-Ups
3 Front Squats
3 Barbell-Facing Burpees
1 CTB Pull-Up
1 Front Squat
1 Barbell-Facing Burpee
The chance to move through the single repetitions at each station trains our transitions, which is indeed a significant factor in such a short workout. On the first round, complete with a loading that is beneath our workout load. On the second round, complete with your training weight. Following, rest 4:00, and begin.
Satan’s Whiskers (Time)
10 CTB Pull-Ups
10 Front Squats (165/110)
10 Barbell-Facing Burpees
A short, yet high intensity triplet as the heart of our conditioning today.
Stimulus wise, we are looking for a front squat loading that we are confident we could complete for 15+ repetitions unbroken, when fresh.
Looking at the workout as a whole, the burpees become the pacer. It can be helpful to start here, recognizing that breaks on the other two movements can be costly in terms of time. If we break on the front squat barbell one extra time than we needed to, we are likely setting ourselves back 15+ seconds, often more. Extra breaks on the pull-up bar are less time consuming, yet, they can add up very quickly as well, especially if we do not manage our repetitions well.
Our “pacing” speed on the burpees, said another way, is relative to how well we can move through the pull-ups and front squats. For the reasons above, we want to first place our effort in those two movements knowing the time that ticks away when we break them up excessively. And if to maintain consistent sets on rounds two and three requires us to pace the burpees quite a bit.. that’s going to be our best effort.
Naturally, if we are looking at completing the pull-ups and front squats unbroken for all three rounds, now the burpees have a different theme… here, it would be a question of how fast can we complete these repetitions, without costing us a break on the following pull-ups and front squats.
Optional/if time permits
Metcon (No Measure)
3 “Giant” Sets:
8 Sumo Deadlifts – (http://youtu.be/UQCMmfcqKL4)
8 Kneeling Unilateral Press, each side – (http://youtu.be/dSKkPqAq1ps)
25 Banded Good Mornings – (http://youtu.be/7S-WOwmPY8E)
50′ Single Overhead Carry, each side – (http://youtu.be/mWwC8N3ZegY)
Rest 2:00 between sets.
Athletes are free to build in loading across all three rounds, with the intentions being that each set is completed not only unbroken, but completed with excellent technique. As an example, the 50′ OH carry could be completed with a heavy load that we compensate to accomplish the distance. Let’s default to moving as heavy as we can, while with our best technique.