CrossFit Ecstatic – CrossFit
Specific Primer for “Georgia”
Steadily build to 85-90% of our working load on the barbell, followed by a low-intensity, walk through round of the combinations of the workout.
1 Round (low intensity):
7 CTB Pull-Ups
3 Power Cleans
2 Front Squats
Build steady to our working load for the day, finding a repetitions on each movement (power clean, front squat, jerk), followed by a second primer round, this time visualizing our workout pace.
7 CTB Pull-Ups
1 Power Clean
1 Front Squat
1 Push Jerk
Rest 4:00 following, and begin.
50 CTB Pull-Ups
10 Power Cleans
10 Front Squats
Rx Barbell – 205/145
Time Cap – 13:00
Stimulus wise, we are looking for a loading that makes us uncomfortable.
In “Georgia”, we have a gymnastic pairing of pull-ups and double-unders to start, followed by a barbell finish with a loading that is intended to be slow and grinding. Naturally, many of our workouts will consist of combinations that illicit a high power output, and some workouts, such as today’s, we want to purposefully grind our way through, repetition by repetition.
Again intended to be a very heavy and challenging load, we are looking for the following criteria to be met to find the right stimulus:
• The prescribed load must be able to be completed as 3 “touch and go” power clean and jerks, or,
• Use 80% of our estimated 1RM Clean and Jerk
Heavy and challenging, and a weight that requires our best setup and preparation moving into the lift, but a load that we are confident will be there for steady small sets with measures rest between.
Opening with the CTB pull-ups, we recognize that this is the opening 10% of the workout. Unbroken here can be very impressive… unless, it causes multiple trips and bobbles on the following double-unders. Quick breaks off the pull-up bar can allow us to move into the following stations strong. Naturally athlete dependent here on how we approach and break up these repetitions, with the theme being that we don’t want to find ourselves getting caught up in the feel for a large opener. Being 15 seconds faster here (which is significant over 50 repetitions), can quickly disappear in the following repetitions between the rope and heavy barbell.
On the jump rope, knowing that the following barbell will require our best effort, efficiency is our essential theme here. Consistent chunking of these repetitions may be our best option given how it allows us to move through with minimal wasted effort. As we can all relate to, wh
to, when we push our double-unders far, we start the tax the shoulders (and body in general) much more than when we are relaxed. With a similar theme to our pull-ups, a controlled pace here can set us up well for where we need our best effort – on the heavy barbell.
10 power cleans, 10 front squats, 10 jerks to finish the workout.
Here, afford ourselves a brief moment of composure before the first clean. Often when we transition to the barbell for the first time after a sizable about of gymnastics, we fumble our technique some. Things feel a bit “different” as we feel through the combination. Good to expect this, and better to expect to overcome this. A brief composure break, followed by a setup as if it’s a true 1RM clean. Moving at our best here will help this first rep take the energy it needs – and not more. If we fumble our technique some, under this loading, a successful-yet-bumpy lift can tax our energy deep. Let’s set the tone of the last 30 repetitions with the first being our best.
Singles on the power cleans is more than likely going to be our best option, with the larger picture in mind. Steady singles up through 9 repetitions, followed by a brief break as we prepare for the front squats. On the 10th clean, we’ll stand tall with the repetitions to complete the final “power clean” before we lead into our front squats.
On these front squats, we naturally want to bite into sets. Being able to move through these 10 repetitions in 3 or less sets is our aim, less we have excessive cleans we are pulling. This will mean we’ll be taking decent sized breaks between sets – so our discipline with the clock will be important. Some recommended break-up strategies:
B) 5-4-1, with the final repetition being a squat clean from the floor, leading into our jerks.
On the jerks, these repetitions are athletes choice on whether we push or split jerk. When we arrive here, we can expect our explosiveness and power to be taxed. Front squats have a strong affinity for fatiguing our overhead pressing, given how the shoulders and midline need to work diligently to keep the bar in position. After another brief composure break, similar to before our first power clean to start the barbell work, “over jump” the first repetition as if it’s a max effort lift. Set the tone for our final jerks with this first lift. These first few repetitions are critically important as they set the stage for finishing the lockout to the closing reps. If we are pressing out early, repetitions 5-10 will without a question be exponentially harder. Extend and punch, as if each lift is a new 1RM attempt.