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CrossFit Ecstatic – CrossFit


Notes


Week 6 of Racehorse.

A large portion of our training day will be dedicated towards technical work on the Snatch.
Starting with two primer drills, this will lead us into “On the Minute” work building towards 90% on the full movement.

Two conditioning pieces to follow, both with very different intentions:
1) Gymnastics to start, in an up-ladder challenging our higher volume capacity.
2) Interval Conditioning, in the form of (6) short-range high intensity efforts.

Warm-up


ACTIVATION
Rotating Stations Every 1:00:
Station 1 – :50s Row (light pace)
Station 2 – :30s Warrior Squats + 5 Air Squats
Station 3 – :50s Row (light pace)
Station 4 – 5 Good Mornings, 5 Snatch Grip Presses, 5 Snatch Grip Deadlifts
Station 5 – 2 x 3-Position Muscle Snatch

On the barbell movements, we are looking to complete with an empty barbell throughout. On the 3-position muscle snatch, we have a total of 3 repetitions per complex. First hang muscle snatch is from the pockets, second from knee level, final from mid-shins. Repeat that complex a second time, for the “2 x 3-Position Muscle Snatch”.

Snatch Primer #1:
Snatch Balance (http://youtu.be/9536owLEv7g)
Set #1 – 4 Snatch Balances (50%)
Set #2 – 3 Snatch Balances (60%)
Set #3 – 2 Snatch Balances (70%)

Snatch Primer #2:
“On the 1:30” x 2 Sets:
2 High Hang Pausing Squat Snatches
Set #1 – 50%
Set #2 – 60%
All percentages are based off our estimated 1RM Squat Snatch.

There are (2) pauses in this movement:
High Hang – Where the bar is in contact with the “pockets”.
Receiving Position – Bottom of our overhead squat, as we receive the barbell.

Naturally, with this first pause, our momentum into the lift is hindered. What that results is a need for speed. Building upon our last drill, the snatch balance, our aim is here is similar… speed ourselves beneath the bar.

It is not only a drop, after extension of the hips, but a pull. Referred to as the “third pull”, it is the actual pulling of ourselves down faster than gravity can take us, using the weightless bar as leverage. This is how we generate the speed needed to get beneath a max-effort lift, whether clean or snatch.

Weightlifting

Snatch


On the Minute x 11:
Minute 1 @ 70%
Minute 2 @ 75%
Minute 3 @ 80%
… Minute 4 – Rest
Minute 5 @ 75%
Minute 6 @ 80%
Minute 7 @ 85%
… Minute 8 – Rest
Minute 9 @ 80%
Minute 10 @ 85%
Minute 11 @ 90%

A total of (9) singles inside, with a running clock of 11 minutes. Record all loads for tracking purposes.

Following a wave build today. The theme of today’s wave build is three repetitions, climbing in load, followed a single step back at the start of the next “wave”. Said another way, three steps up, one step back. For 3 waves, or rounds, in full.

Wave training provides a unique advantage.
Traditionally, climbing (ascending) loads is the way athletes warm and build to heavier loads. Although at its core fundamentally correct, we can leverage the waves, taking a small step back every handful of lifts, to focus on technique.

Post-Tetanic Potentiation is a term that describes what happens when we undergo a heavy lift. We take on a heavy attempt, and because of so, the body in a natural reaction “fires up”. It senses, through the heavy load, that it needs to perform. Coordination increases. A higher percentage of muscle fibers inside the body turn on. From an evolutionary and survival standpoint, we can see some parallels.

By climbing back down for a single lift, we can take this heightened performance, and apply it very well. With the slight step back one stair, before going three more forward, we can find a very crisp, well executed repetition. And can carry that technique to the following two heavier lifts.

That, in essence, is the reasoning behind many of the waves we will undergo. Not always the case when we build, but a great variance we will often train in.

Gymnastics Conditioning

Metcon (AMRAP – Rounds and Reps)


Ascending Ladder for 7:00:
1 Ring MU, 3/2 Calorie Assault Bike
2 Ring MU, 6/4 Calorie Assault Bike
3 Ring MU, 9/6 Calorie Assault Bike

Continue to add a single ring muscle-up and (3/2) calories per round until the 7:00 time cap is reached.

Fixed by time, it is our aim to see how high we can climb in the numbers. Naturally, the first few rounds will move by very quickly. And we may very well find that the majority of our time inside this fast moving 7:00 cap can be inside a single, or two rounds. The amount of time to clear the round of 6 ring muscle-ups and biking is the same amount of total work in rounds one, two, and three, combined… so we can absolutely expect it to slow down as we get further into the workout.

With that in mind, pacing these first front rounds is very important. If we come out for example unbroken, on rounds one, two, and three, but need to break up the four ring muscle-ups in the following round as 2-1-1, chances are we should be working with small sets earlier on. It’s less about the speed and set size in our earlier rounds, and more about the capacity to hold large sets on the final rounds.

If we do not have access to a bike today, this can be completed on the rower for 4/3 calories per round. For a visual:
Ascending Ladder for 7:00:
1 Ring MU, 4/3 Calorie Row
2 Ring MU, 8/6 Calorie Row
3 Ring MU, 12/9 Calorie Row

If we are not completing ring muscle-ups today, this is a great opportunity to build our strict strength on the strict banded ring muscle-up drill. Choosing a band difficulty that allows for somewhere between 6-10 repetitions unbroken, with sound technique, let’s complete the exact same repetition scheme. For a video of the strict banded ring muscle-up drill, click (http://youtu.be/jtmu_0qVZnk)

Conditioning


Specific Primer for “Shut Down”
3 primer rounds, gradually ramping intensity to our workout pace.

Round 1, completed at a walk-through pace:
8 Alternating Dumbbell Snatches
4 Burpees over Dumbbell (lateral)
8 x 10m Shuttle

Rest as needed, followed by Round 2… and our in between intensity. Not workout pace just yet, but aiming to push the speed of our transitions, and our cycle times just a bit more.

Round 2, completed at moderate intensity:
6 Alternating Dumbbell Snatches
4 Burpees over Dumbbell (lateral)
6 x 10m Shuttle

Refining footwork in the transition from the snatches to the burpees, to finding our steps between 10m shuttles are the focus points in this second primer round. In the third and final, to confirm, at workout pace intentions.

Round 3, completed at workout pace:
4 Alternating Dumbbell Snatches
4 Burpees over Dumbbell (lateral)
4 x 10m Shuttle

Shut Down (Time)


“On the 4:00” x 6 Rounds:
12 Dumbbell Power Snatches (50/35)
12 Burpees Over Dumbbell
12 x 10m Shuttle Sprints

“Shut Down” has a focus on pacing our higher levels of intensity.

Time remaining inside each window after task completion is rest. Record all (6) round times in comment section. Score will be our slowest round of all (6).

Here we have (6) rounds of a higher intensity burst, in which we want to pace close attention to our times. From start to finish, we are looking for a difference of no greater than 5 seconds. This is a challenging task to accomplish. We need to come hard out of the gates on round one, but with just enough reservation so that we can sustain the effort in rounds five and six.

As a refresher, which sounds somewhat of a simple thing to say, is that “we are in training”. It’s entirely acceptable to make mistakes here. We have an excellent learning opportunity today, testing our ability to pace such high intensity efforts. Let’s move in aggressively. Intelligently, but aggressively. We would rather push a little too hard and fall off by 6 seconds in a single round, rather than pace it to the same second each time, but leave a large amount of effort left in the tank.

Dumbbell Power Snatches – “Open” standards here, with both ends of the DB touching the ground between repetitions. These are alternating, resulting in six repetitions on each arm.

Burpees over Dumbbell – Imagine the dumbbell is a barbell. Complete these burpees lateral to the dumbbell, with our body along the long axis of the bell. Regular burpee standards apply here… two feet jump back, and two feet jump forward. Follow that with a two-foot hop over the dumbbell – which can be lateral, or facing. Athlete’s choice. Naturally, staying lateral and tight to the dumbbell will be the fastest method here.

Shuttle Sprints – A total of 12 x 10 meter shuttles, or said another way, “six down and backs”. Setting up a 10 meter lane with two markers indicating the
… 0 and the 10m, shuttle sprints to and from. Here, footwork is of large importance here. The speed, accuracy, and amount of steps we take in our transition to and from a turnaround point, coupled with our quick burst of acceleration out of the turnaround, separates athletes here. Be methodical in the turnaround, and explosive coming out of to get back up to running speed.

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