CrossFit Ecstatic – CrossFit
Training Day Overview
“Grunt Work” – Week 11.
In our second to last week in the cycle, we will be backing off our higher percentage lifts. We will still be squatting today, but purposely with lighter loading, and after the conditioning set we have planned.
Starting our day dedicating a good amount of time on the hang snatch. Simply finding a check-in on where we are with the movement, which will give us a good launch off point for the next training cycle. Not a max attempt today – purely a check-in on a heavy.
Conditioning, Back Squats, and Gymnastics in that order to finish the day.
Hang Squat Snatch
In a 15:00 Window (00:00-5:00, then 5:00-15:00 on the clock):
From the 0:00-5:00:
1 Hang Snatch Pull
1 Hang Snatch High Pull – http://youtu.be/9dWQ-Up9cyc
1 Hang Squat Snatch
1 Snatch Balance – http://youtu.be/9536owLEv7g
Hang Snatch Pull – Aggressive drive through the floor to extension, but the arms do not bend.
Hang Snatch High Pull – Builds upon the last, now with an elbow bend. Bar travels to about heart level.
Hang Squat Snatch – Full movement, piecing in the last two movements with the turnover.
Snatch Balance – From the back rack, further training our speed beneath the bar.
3 Sets of 1:
Hang Squat Snatch
Building to a heavy for the day. Athletes can take this repetition from the high hang (pockets) or knee-level. This is purely to get a rough picture of where we are inside the movement, looking ahead towards our next cycle. Record heaviest single.
Specific Primer for “High Heels”
Transitions and timing is what we are after in these primer rounds. To start, we’ll simply get a handful fo transitions in. On the second primer set, we’ll move through rounds as if we are inside the workout, fine tuning our composure breath before the rope, and our quick transition back to the barbell afterwards. Our third primer set is close to a full round, feeling through a single set of 30 double-unders.
Primer Set #1 (low intensity):
3 Hang Squat Snatches
Simply feeling through the transitions here, not for time or intensity.
Primer Set #2 (workout intensity):
3 Hang Squat Snatches
Aim to speed our transitions now to the point where we are imagining we are in the middle of the workout. Focus on the composure breath before the jump rope, and the speed back to the barbell after completion.
Primer Set #3 (workout intensity):
6 Hang Squat Snatches
2 Hang Squat Snatches
Close to a full round, this affords us the chance to feel through a significant amount of double-unders in our warm-up. The final two hang squat snatches allow us to further refine the transition back to the bar. Following, rest 4:00, and begin.
High Heels (AMRAP – Rounds and Reps)
10 Hang Squat Snatches (75/55)
In “High Heels” we have a light barbell coupled with the jump rope. Stimulus wise, we are looking for a loading that we feel confident completing 25+ reps unbroken if we tried. On the lighter side today, which in turns, turns our focus to transitions and metabolic pacing.
As we look at the hang snatch, we still need to respect the barbell. Although a lighter load, if we find ourselves muscling our way through, we will be tiring our shoulders and arms unnecessarily. On the double-unders, if we lose our spin, it’s rarely due to our breathing, and more so because our arms went “lactic”. By respecting the barbell, we can continue the push forward with the jump rope which is likely going to be the limiting factor in the later rounds (avoiding trip ups).
The jump rope will be the friction spot for most of us inside this workout. Although the met-con will be there, our ability to maintain control on the rope will likely be the separator. We can control our pacing here through the above to start (efficiency on the barbell), but also through composure breaks after picking up the jump rope.
After completing our final hang squat snatch, pick up the rope, and take a moment to breathe. This composure breath may last a full 5 seconds, or even a fraction of a second (depending on our DU capabilities). But having this break here allows us to stay centered and relaxed on the rope. And this is a must deeper inside the workout. Where we are not looking to take a composure break is before the snatch barbell. This is a loading light enough to grab and go. To just start. So let’s do that, knowing that we are going to take our brief break before we start the double-unders.
This is a workout where we are looking for our last round to be just as fast as our second. We are striving for consistency. Recording individual round times is likely not worth the squeeze, but instead, we can take a halfway check-in. At the half
On the Minute x 9:
1 Pausing Back Squat
1 Back Squat
Sets #1+2+3 – 60%
Sets #4+5+6 – 66%
Sets #7+8+9 – 72%
Purposefully placing our squats post-conditioning as we keep the loading on the lighter side. On the pausing squat, pause for a 2-count before standing. No pause on the second squat.
For Time, with a 5:00 Time Cap:
50 Strict Pull-Ups
*Every break, complete 5 Strict Ring Dips
This is an aggressive time cap to control our time on the bar today. If we reach the cap, add a single :01 onto 5:00 for every repetition not completed.
**Banded for scaling