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CrossFit Ecstatic – CrossFit


Training Day Overview


Starting the day building upon our handstand pushup progression from last week.

Conditioning to follow, in the form of three AMRAP’s with rest between. Following a double-under “buy-in”, we’ll be completing rounds of ascending weight OHS and burpee box jump overs.

Warm-up


ACTIVATION

3:00 Tempo Bike
1st minute slow, 2nd minute moderate, 3rd minute moderate/fast.

1:00 Medball Thoracic Opener – http://youtu.be/mOEpmTo8uuE
1:00 Wrist Stretches on Box – http://youtu.be/vyYr6TXA018

3 Spidermans each side
9 Empty Barbell Overhead Squats
12 Superman Rocks

Gymnastics

Metcon (Time)


10 Sets for Time:
40% of Max Strict HSPU

Last week, we completed 12 sets at 30%, which build on the first week of 10×30%. This week, we are transitioning towards 40% of our max handstand pushups, but reducing back to 10 sets. So that we can compare times previous weeks:
Today – 10 x 40%
Last Week – 12 x 30%
2 Weeks – 10 x 30%

Inside this repetition scheme, we are aiming to rest as little as possible between the sets, all the while maintaining unbroken sets.

If for example, we have 20 unbroken strict handstand pushups, our workout is 10 rounds of 8 unbroken strict handstand pushups for time.

On the other side, if we have 5 or less reps, we can actually modify up. If we are completing for example 10 sets of 2 reps, we can modify to 3, or even 4 if we see fit. Let’s choose the appropriate option here so that we are challenging ourselves. If we are not completing strict reps today (to the floor), we have two options:

Elevated Platform Strict HSPU
Strict Presses with Dumbbells

If we move towards the elevated platform, we want to be wary of what the platform can train – that specific range of motion. If it is to build comfort and confidence in the HSPU, that’s a good thing. But to build capacity, we want to recognize, that the full range of motion trumps in almost all situations.

Conditioning


Specific Primer for “Slap Happy”
Three rounds, touching all three loads on the workout today. Just as much important for feeling the loadings, as it is to get the necessary repetitions in to turn on the engine. With the first round being our walk-through, rounds two and three are intended to build towards workout intensity.

Round #1
25 Double-Unders, directly into…
2 Rounds:
4 Overhead Squats (first load)
2 Burpee Box Jump Overs

Rest as needed, followed by Round #2
25 Double-Unders, directly into…
2 Rounds:
3 Overhead Squats
2 Burpee Box Jump Overs

Rest as needed, followed by Round #3
25 Double-Unders, directly into…
2 Rounds:
2 Overhead Squats
2 Burpee Box Jump Overs

Aim here is to feel through the transitions back to the barbell, along with finding our pacing (footwork and breathing), on the burpee box jump overs. Following our third and final round, build back down to our starting overhead squat weight, and rest 4:00 before beginning.

Slap Happy – Part 1 (AMRAP – Rounds and Reps)


In a 5:00 Window…
100 Double-Under Buy-In, followed by AMRAP:
12 Front Squats (95/65)
4 Burpee Box Jump Overs (24/20)

Rest 5:00
Stimulus wise, we are looking for the following:
Part #1 – A loading we could cycle for 25+ reps unbroken, when fresh.
Part #2 – A loading we could cycle for 20+ reps unbroken, when fresh.
Part #3 – A loading we could cycle for 15+ reps unbroken, when fresh.

In each set, throughout all three parts, we are aiming for unbroken overhead squats. This is a number where each set will become challenging, but the effort of dropping the bar from overhead to the eventual second snatch will add a significant amount. As we get the bar overhead, from round 1 to the end, let’s commit to unbroken sets.

In turn, relative to our overhead squat ability, we need to ensure that we are entering each squat set with enough strength to make it through. We do that in two places – before picking the bar up (composure breath), and management on the burpee box jump overs.

On the break before the bar, give ourselves a breath to compose ourselves. Let’s not wait for perfect, but let’s commit to each set before picking up the bar. At these loads, for these set counts, we will be challenged… but it won’t start until deep in the set where we are only a couple of reps from completion. But nonetheless, let’s commit to each set through a recomposure breath at the start of each.

On the burpee box jump overs, let’s slow our pace a bit here so that we have our best for the barbell. We are not means throwing away these reps, but a methodical, controlled pace here is best for setting ourselves up for our highest round counts. Diligent footwork here on the step-up of the burpee allows us to minimize the effort to get from one side to the other.

Slap Happy – Part 2 (AMRAP – Rounds and Reps)


In a 5:00 Window…
100 Double-Under Buy-In, followed by AMRAP:
8 Front Squats (115/80)
4 Burpee Box Jump Overs (24/20)

Rest 5:00

Slap Happy – Part 3 (AMRAP – Rounds and Reps)


In a 5:00 Window…
100 Double-Under Buy-In, followed by AMRAP:
4 Front Squats (135/95)
4 Burpee Box Jump Overs (24/20)

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