CrossFit Ecstatic – CrossFit
“Game Day Friday”.
Opening our day with technique work on the barbell, priming us for the effort to follow – our conditioning.
The heart of our training day, this Friday we will be repeating a workout from last September. An AMRAP 20, providing a chance for us to refine our pacing efforts across the longer time frame in these final two weeks.
A skill-based Stamina Builder to finish our Friday.
Not for Time:
On the 3:00 x 3 Rounds:
:45s Light Bike or Row
5 Strict Pull-Ups, 10 Pushups, 15 Air Squats
:15s Fast Bike or Row
Time after completion inside the window is rest (approximately a minute). Move through the :45 second bike/row at a light, recovery pace, and move methodically at a warmup pace through the round of “Strict Cindy”. On the final :15 second bike/row, aim to gradually ramp up to a fast pace by the third round.
:45s Medball Thoracic Opener – (http://youtu.be/mOEpmTo8uuE)
:45s Dorsiflexion Stretch (per side) – (http://youtu.be/O9u1_Bvpng4)
:45s of Alternating Warrior Squats – (http://youtu.be/EfUJgmgTvlI)
Snatch Barbell Warmup
5 Empty Bar Overhead Squats
2 High Hang Power Snatches (pockets) + 1 Overhead Squat
2 Hang Power Snatches (knees) + 1 Overhead Squat
2 Power Snatches (mid-shins) + 1 Overhead Squat
1 Power Snatch
1 Overhead Squat
1 Hang Squat Snatch
30%, 40%, and 50% of our 1RM Snatch, resting as needed between sets.
high hang + hang + full
On the 1:30 x 5 Sets:
3-Position Squat Snatch – (http://youtu.be/ImHmyKrvwdM)
Complex in full:
High Hang Squat Snatch (Pockets)
Hang Squat Snatch (Knee-Level)
Squat Snatch (Floor)
Set #1 – 60% of 1RM Snatch
Set #2 – 63% of 1RM Snatch
Set #3 – 66% of 1RM Snatch
Set #4 – 69% of 1RM Snatch
Set #5 – 72% of 1RM Snatch
Specific Primer for “Twenty Something”:
Our aim in the primer below is to find, and hold, the same level of exertion we plan to hold during the workout. We want to bring our heart rate to what we will be sustaining in the workout, preparing both the body and mind for the longer effort to come. These two rounds are indeed longer than typical primer rounds, so that we are able to turn on the specific energy systems for our best effort.
2 Rounds, resting as needed between:
1:00 Moderate Row
5 Overhead Squats
5 Box Jumps
5 Toes to bar
:30s Moderate Row
The affords us the chance to bring our heart rate up, resulting in the following movements in the primer rounds to feel more relatable to the workout ahead. Rest as needed between rounds, with the intention of the second iteration being completed at our “workout pace” for today’s effort. Full rest following (4:00-5:00) before beginning.
Twenty Something (AMRAP – Rounds and Reps)
30 Overhead Squats (95/65)
30 Box Jumps (24″/20″)
30 Toes to Bar
30 Calorie Row
Consistent sets from the start of the workout. Excellent chance to hone in our pacing over the 20 minute range.
Opening with 30 overhead squats, it can be tempting to come out with a large set – a set that we would not open the second round of OHS with. Picture yourself in the workout on round two, re-approaching the barbell, and imagine the repetition scheme you would use to move through those second 30. If it is smaller sets (and bigger breaks) than compared to how you envisioned the first round, let’s adjust our pacing going into this workout.
Apply this same thought to the box jumps, the toes to bar, and the speed of your calorie row. Visualize your repetition scheme on round two, and apply that to round one. This pacing strategy will allow us to utilize these full 20 minutes to our advantage. In today’s workout, it’s the middle portion of the time frame, minutes 10-15, where many athletes will fall greatly off pace given an overly aggressive start.
On the OHS – controlled chunks will be of benefit here. We are looking for a weight we can cycle for 30 reps unbroken *if we absolutely had to*, but strategy calls for a different thought process. When we bite into too large of a set of OHS, we dance the line of failure (where we start to move poorly, expending extra energy per repetition). Given the 20 minute timeframe for this workout, we want to avoid that. 2 sets of 15, or 12-10-8 are a start here. Metabolic, but something we can recover from quickly to move fluidly into the box jumps. After a near failure set… you can imagine it’s more difficult to find your legs for those first few box jumps, effectively cancelling out any time we gained by those larger sets.
On the Box Jumps – slow is smooth, smooth is fast. Practice resting on top of the box as needed. These can be done “unbroken” with a smooth and steady pace.
On the Toes to Bar – Just like the OHS
it is important to visualize yourself on round two. How would we break them up there. The first round will feel good… but hold back and stay with consistent, manageable sets. 5’s, or even 3’s, may feel like small numbers comparatively speaking to what you could do in that first round, but consistency again is key. Hitting the wall on TTB’s can take minutes away from us.
On the Row – don’t waste a moment from that last box jump to start that rower fan. Get it going as quickly as you can following that final repetition, but settle into a recovery pace. This is not the place to push. Effort wise, find what you would believe to be your ~5K pace, and strive to hold that pace for all rounds. We want to be able to come off the rower and move right into a set of OHS next.