CrossFit Ecstatic – CrossFit
Training Day Overview
Starting our Wednesday with our final build on our current Strict HSPU progression.
This will lead us into strength work on the barbell, where we’ll build to a 3-Rep Thruster, taken from the ground.
Conditioning comes next, in the form of a mid-range sprint. A five-station chipper.
A recovery bike with Body Armor intertwined to finish our training day.
12 Sets for Time:
40% of Max Strict HSPU
Last week, we completed 10 sets at 40%. In the final week of this current progression, we’ll bring our total set count back up to 12, holding 40%.
Today – 12 x 40%
Last Week – 10 x 40%
2 Weeks Ago – 12 x 30%
3 Weeks Ago – 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.
Thruster (Build to heavy set of 3)
On the 2:00 x 6 Sets:
3 Thrusters (from the ground)
Set #1 – 60% of 1RM Clean and Jerk
Set #2 – 64%
Set #3 – 68%
Sets #4+5+6 – Build to a Heavy Set of 3.
Specific Primer for “Chest Hair”:
Our aim here is to dial in our transitions from the run to the pull-up station, and from the run to our final barbell station. In doing so, we want to work from a warming pace to a “working” pace, and we’ll do that through two rounds.
Primer Set #1:
200 Meter Run
5 CTB Pull-Ups
200 Meter Run
In this first set, we have a fair amount of running (400m total). What this allows, is a chance to find our breathing and pacing. We can find our footwork and our timing of breaths, along with how fast we feel is the right pace for today’s effort. We are “feeling out” the transitions inside and out of the gym, but we are focusing more so on our breathing and pacing on the run.
Primer Set #2:
3 CTB Pull-Ups
Reducing the volume in each set by a about half, except for that first set. As we complete this second and final primer round, we want a bit of challenge going into that first run to make this primer more realistic and translatable. In this second and final round, let’s move at workout pace. With the running pace refined from our first round, let’s transition with workout intentions here. Following, rest 4:00, and begin.
Chest Hair (Time)
25 Thrusters (95/65)
400 Meter Run
25 CTB Pull-Ups
400 Meter Run
25 Thrusters (95/65)
In “Chest Hair” we have a down-and-back chipper with 25 chest-to-bar pull-ups in the center.
Although this looks a bit lengthy written out, this is a mid-range sprint effort. We are looking at the 7-9 minute workout here for those who are proficient at these movements. With 25 reps on the thrusters and pull-ups, we are facing a repetition count that is within reach, but one we also need to be smart with. If it were 21 or less, it’s virtually a hard-paced sprint perhaps. If it were 30+ reps, we are looking at purposeful breaks and pacing our stamina. At 25 per, we’re right in the middle, on purpose.
This rep range gives us the chance to think about our pacing and how hard we can push on the work inside the gym. The runs are naturally important, but let’s place the focus on the thrusters and pull-ups to start. Naturally, an extra break on the thruster barbell can add 10 seconds, quite easily. Whereas on the run, moving 10 seconds slower is a significant difference in energy/effort. Let’s design a strong game plan inside the gym, and then we look towards pushing our runs.
On the thrusters, we are looking for a loading that we are very confident we could complete 21 reps unbroken. To the tune of, we feel highly confident we could complete that first set of 25 unbroken. Strategy wise, we may choose for a quick, single break (such as 16-9), but it’s a loading that we can cycle on call.
On the next movement inside the gym, we have our CTB pull-ups. Pacing is a little more individualized here, entirely dependent on where we currently are in the movement. Sharing a similar theme to the barbell, we are looking for strong sized sets here. This is the only time we are on the pull-up bar in the workout, so we can safely push our sets here with aggression. By no means do we want to hit a wall if this is a movement we struggle with, but let’s get outside the comfort
zone here and push our sets, and our time between. As we move through this set, we can remind ourselves that we can recover on the next run. We’ll have well over a full minute to recover our shoulders for the final set of thrusters.
On that last set of 25 thrusters, based on how we feel when get to rep 5, we are looking to complete with at most two quick breaks. But the key takeaway here is that it’s after 5 reps. As we come into the gym, this is where we may spend a deceivingly long amount of time looking at the barbell. Wondering if “we are ready”. We’ll want to bite into a large set, so in turn, we may find ourselves tempted to rest just a bit more. But this is where the 15 seconds can sneak by ever so fast. When our heart rate is high, it’s very hard to have a solid grasp on how many seconds are actually ticking by. To counter this – just start.
Let’s get the barbell to our shoulders and just get to 5. As we finish that 5th rep, let’s re-assess how we are doing. If we feel we need a single break, let’s dig our way to at least 10. This can allow us to finish the 25 off with an 8-7 approach, or a 9-6. If we are feeling better, but still need a break, maybe me fight to 16. So that it’s a 16-9. If we feel even better on this final set, let’s simply try. See how far we can go. As a reminder, in training, we welcome “failures”. We welcome mistakes and mishaps, as we learn most from them. If there ever is a time to “go for it” and see how far and how long we can hang onto the barbell, it’s in this last 25.
Recovery Bike + Body Armor
Metcon (No Measure)
Not for Score:
15:00 Recovery Bike
On the 5:00, 10:00, and 15:00:
12 Lateral Box Step-Ups (6 each leg) – http://youtu.be/U1u8P0zp3gs
12 Waiter Squats (6 each leg) – http://youtu.be/GWjuBPrUQiI
A recovery with positional refinement in two movements – the box step-ups and waiter squats.
On the lateral box step-ups, let’s complete these unweighted. Athlete’s choice on box height, with the intention being that these are very deliberate. Using as little momentum as possible, let’s focus on pulling with our raised leg on the box, versus pushing. What we are after is a posterior-chain dominant pull onto the box, versus a quad-dominant push. Complete all six on one side before changing.
On the waiter squats, we are weighting a single side. Athlete’s choice on kettlebell or dumbbell. Err on the lighter side here, with positioning being exponentially more important than load. With a single weight on a single shoulder, we will be tempted to compensate. Our body will want to lean away from the weight, attempting to bring the weight over our center of mass. Although that results in a more gravity-friendly lift, we are after the opposite. Let’s keep that loading off to the side, forcing our midline to do the work to stay both stabilized and in sound position with our squat mechanics. Square off to the center, and move deliberately here. Free to build over the three rounds if we desire, but again… let’s focus on our positioning and let loading be what it is.