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CrossFit Ecstatic – CrossFit


Notes


Our first “Game Day Friday” of the training cycle.

On “Game Day Friday’s”, our focus will be geared towards a single event. Much like how in the Open we focus on a single workout. This allows us to give our full, undivided attention and effort to a single piece.

There is much to be said about this – knowing you have only a single piece for the day. The human mind, as amazing as it is, is very good at seeing the reality of the situation and holding back just enough on the earlier parts so that we have gas in the tank for the following parts. Taking that “self preservation” variable off the table, we can gear up and bring our best quality to the event of the day.

A recovery bike piece to finish, coupling some light midline work at specific points in the 20:00 effort.

Warm-up


ACTIVATION
Not for Time:
3:00 Bike
1 Round of Strict Cindy
:30s Walkouts
:30s Alternating Samson Stretches

At low intensity (walk through pace):
5 Wallball Squats
5 Sumo Deadlifts (empty barbell)
6 Box Jump Up, Step back down
5 Strict Presses (empty barbell)
5 Calorie Row

Build to either our working weight, or slightly below on the barbell, followed by our second round, now completed at moderate intensity.

5 Wallballs
5 Sumo Deadlift High Pulls
5 Box Jumps
5 Push Presses
5 Calorie Row

Following, one final round, after building to our working weight on the barbell if we have yet to. Same repetition scheme, but now at workout intensity.

5 Wallballs
5 Sumo Deadlift High Pulls
5 Box Jumps
5 Push Presses
5 Calorie Row

Rest 3:00 after completion, and begin.

Strategy


Wallballs – Bring the arms down between repetitions. A quick shake out here can help preserve the shoulders for the push presses.

Sumo Deadlift High Pulls – We do not train this movement consistently, so take our time in our warmup and preparation feeling this one out. A very common fault as we learn this movement is an early arm bend. Much like a power clean, be patient as the bar comes off the floor with long, extended arms.

Box Jumps – 20″ for both genders, and rebounding box jumps are allowed here. In all of CrossFit’s benchmark workouts, we only allow rebounding (extending fully in the air as we jump off the box) in Fight Gone Bad and Christine. Purely because they were historically designed that way.

Push Press – Let this be a true push press today, and not a push jerk. Focus on keeping the heels on the floor during the dip drive by sitting ever so slightly back during the dip.

Row – Hustle to the rower. This is not a movement we are looking to spend a ton of effort on, but just getting the fan moving is the goal… immediately. Don’t need to strap in to get the first pull – take the first few pulls right away and then slide our feet in.

Fight Gone Bad (3 Rounds for reps)


Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest
In “Fight Gone Bad”, your score is the total repetitions across all three rounds. For tracking, the easiest way to do so is to write down your total after each round during the 1:00 rest. For example, if you complete 15 WB, 15 SDHP, 15 BJ, 15 PP, and 15 calories on the rower, write down 75 during the 1:00 rest. Do the same for rounds two and three, and add them together in the end.

This is a workout that one can game pretty heavily. As we look into the workout, we can draw that a push press requires far less effort for one repetition than a calorie on the rower. With that said, I want to remind us that the purpose of this workout is training. In competition, it would be irresponsible not to game and strategize every aspect of the workout. Here however, we are looking for a specific stimulus. And in today’s piece, it’s as simple as this – lactic threshold training. We are using light loads for repetitions, requiring one to find the balance of constant movement without reaching total muscle fatigue. Let’s use this conditioning piece for what it’s worth – for building engine.

Recovery

Metcon (No Measure)


20:00 Recovery Bike

On the 5:00, 10:00, 15:00, and 20:00:
15 Weighted Hip Extensions
Max Effort L-Sit

*scale for weighted hip extension will be Supermans

Athlete’s choice on the loading for the hip extensions, which should be on the moderate side, and always 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

Josh Diehl

Josh Diehl

Coach

CF-L1

Michelle Casto

Michelle Casto

Coach

CF-L2, CrossFit Mobility

Sawyer Green

Sawyer Green

Coach

CrossFit Level 1