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CrossFit Ecstatic – CrossFit


Training Day Overview


Two parts today, with a focus on the power clean.

Starting our day off with technical work. Build to a heavy complex for the day – 1 hang power clean + 1 power clean.

Following comes conditioning. “Power Ranger” couples a moderate barbell with running. We’ll move through a descending repetition scheme in both movements.

Warm-up


ACTIVATION

200m Row, 20 Banded Good Mornings
100m Run, 16 Suitcase Deadlifts (7/side) – http://youtu.be/PCb54_AYNNE
200m Row, 12 Barbell Rollouts – http://youtu.be/hOHeVyMVPQQ
100m Run, 8 Deadlifts + 8 Hang Muscle Cleans (empty barbell)

2:00 Laying Front Rack Stretch – http://youtu.be/S9U0JGGNx9Y

Barbell Warmup:
5 Good Mornings
5 Elbow Rotations
5 Strict Presses
5 Hang Power Cleans
5 Stiff-Legged Deadlifts

Weightlifting

Power Clean


“On the 1:30” x 5:
1 Hang Power Clean
1 Power Clean

Set #1 – 75% of estimated 1RM Power Clean
Sets #2,3,4,5 – Build to a heavy complex for the day, but not an all-time max. Let’s move well here.

On all sets here, let’s drop from the top after each power clean. We are not looking to go touch and go here fro the hang power clean to the power clean. Focusing in on our set-up position from the floor, let’s start from a dead stop.

Conditioning


Specific primer for “Power Ranger”:
Build to our working weight, followed by a couple of touch and go sets before beginning. We have two primer rounds below. The first is focused on finding the touch and go repetitions coupled with a light pace on the running, whereas the second is intended to bring our workout running pace into the primer.

Round 1:
3 Touch and Go Power Cleans
200 Meter Run
2 Touch and Go Power Cleans

Rest as needed, followed by Round 2:
3 Touch and Go Power Cleans
100 Meter Run (workout pace)
2 Touch and Go Power Cleans
100 Meter Run
1 Power Clean

In this second round, we are breaking up our 200 meters of running along with affording ourselves (3) transitions back to the barbell. As one can imagine, transitions to our bar are highly important in this workout. Following, rest 4:00, and begin.

Power Ranger (Time)


15 Power Cleans, 600m Run
10 Power Cleans, 400m Run
5 Power Cleans, 200m Run
Rx – 155/105

In “Power Ranger”, we have a moderate barbell. We are looking for a loading that we could cycle for 15+ repetitions unbroken, if we absolutely had to. Strategy wise, we may break that barbell up once or even twice in the opening 15 reps, but it’s a load that we feel very confident cycling.

Inside this workout, we want to cycle as well. Commonly, a “slightly heavier” loading such as this barbell results in fast singles. But the way this workout is set-up, it pays to aim for touch and go repetitions. Although we naturally gravitate towards whatever method could bring us our fastest time, we actually have a larger goal today – to get outside our comfort zone on he power cleans. Le’s aim for good sized sets, from start to finish.

To put a little more context behind it, let’s aim for at most two breaks in the first 15 reps. In round two’s 10 reps, at most a single break. And on the final 5 reps, let’s aim for unbroken. In training, we have nothing to loose, everything to gain.

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