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0001076

CrossFit Ecstatic – CrossFit


Notes


Wednesday Primer.

Two days out from the Open 19.5, is it our aim to refine the engine with varied movement patterns, while keeping impact on the lighter side. Think of Wednesday’s as a cross between a training day and an aggressive active recovery session. We will work on these days, but we want to leave the gym feeling like we could do a lot more.

As a reminder, there will be a Thursday optional “pre-game” recovery piece posted. The theme will be similar, but significantly less volume with the intention being a setup for our best effort on Friday.

Get in, spend some extra time on mobility, and then let’s get out. Good to clear the mind as we prepare for our full effort in 48 hours.

Warm-up


ACTIVATION

350-200 Meter Row
After each set:
10 Hollow Rocks
10 Superman Rocks
5 Scap Retractions + 1-3 Strict Pull-Ups
3 Inchworms

2 Rounds through, rotating stations every :30s:
Slow Wall Squats
Banded Pull-Aparts
Warrior Squats
Suitcase Deadlifts (changing sides at 15s)- (http://youtu.be/PCb54_AYNNE)
Cossack Squats – (http://youtu.be/Bvodm1BivOo)
Rest 1:00

Primer


On Wednesday’s, we’ll lead into the Open with an “On the Minute” primer. The intention here is to control our intensity and volume, while bringing about a strong active recovery feel. It’s aim is to refine our engine and movements patterns.

Metcon (No Measure)


“Wednesday Primer”
3 Rounds, Not for Score:
1:00 Row + 18 AbMat Sit-Ups
1:00 Bike + 7-12 CTB Pull-Ups
1:00 Row + 18 AbMat Sit-Ups
1:00 Bike + 7-12 Deadlifts (225/155)

Although a row and bike is written, athlete’s choice to also incorporate a ski erg, or run. We are looking for a light metabolic demand, resulting in the following repetitions being of more benefit to us. As written, the aim here is not to excessively tax ourselves, but to prime these movement patterns and stamina pathways.

Stimulus wise, we are looking for a loading that we are very confident we could cycle for 21+ repetitions on any given movement here. Light load, and focused on technique. The CTB pull-ups do not need to be completed unbroken, but we want to choose an appropriate repetition scheme that will allow us to a chance to practice the movement, but not break us down and hurt our abilities on the pull-up bar on Friday should they appear.

0001075

CrossFit Ecstatic – CrossFit


Notes


Two parts to our Tuesday, with a focus on the moderate squat barbell.

Starting with five intervals, with a short rest between efforts. Aim is to move slightly faster than how we would inside of a workout, but not, our typical intensity on intervals involving time on = time off.

Recovery bike to finish, with overhead squat positioning and midline work to close.

Warm-up


ACTIVATION

1:00 Row + :30s Reverse Samson
:45s Moderate Row + :30s Walkouts + 10 Slow Air Squats
:30s Fast Row + 10 Pushups + 5 Barbell Strict Press + 5 Push Presses
:15s Sprint Row + 5 Elbow Rotations + 5 Hang Muscle Cleans + 5 Front Squats

2 Rounds:
:60s Thoracic Opener
5 Scap Retractions + 15s Deadhang
:30s Alternating Spiderman + Reach
5 Wall Squat

Conditioning


Specific primer for “The Prince”
3 Rounds, gradually ramping up intensity. First build to our thruster loading for the day, followed by our first round at a light, walk-through pace:

10 Double-Unders
5 Thrusters
10 Double-Unders
15/12 Calorie Row

Rest as needed, followed by two additional primer rounds, now with less repetitions, but with more intensity. If the first round was done at 50%, our second is closer to 80% of our planned workout pace, with the third and final being 100% of the planned pace. Rest as needed between sets.

10 Double-Unders
3-5 Thrusters
10 Double-Unders
9/6 Calorie Row

Following our final primer round, rest 4:00 and begin.

The Prince (Time)


5 Rounds, resting 1:00 between efforts:
21 Double-Unders
9 Thrusters (95/65)
21 Double-Unders
15/12 Calorie Row

In today’s training, we are looking to move slightly faster than we normally would.

In most intervals we will complete, we’ll be aiming for roughly time on, equaling time off. This ratio allow us to operate at a very high intensity, far above say our pacing in an AMRAP 15. Here today however, we are limiting the time of rest to exactly 1:00. Round times may be approximiately double that, creating a 2:1, work to rest ratio.

With that said, we want to move faster than we normally would in an AMRAP 15, but not to the point of over-doing so. If we were a car, and an AMRAP 15 would place us at 65mph, we want to operate today at 75mph.

This workout also gives us the chance to refine the thruster movement under fatigue. Purposefully coupled with movements surrounding it that involve a quick transition, we’ll have the chance to refine our positioning on the barbell under fatigue.

Record all five round times to the tracker below, with our “score for the day” being our slowest round of the five.

Recovery

Metcon (No Measure)


Recovery Bike

3 Rounds:
5:00 Recovery Bike
After each 5:00 interval, complete:
7-10 Pausing Overhead Squats (95/65)
:20s GHD Supine Hold – (http://youtu.be/zTikRBHZV4Y)
:20s Hip Extension Hold – (http://youtu.be/0G8hRgY3Lr0)

Purpose here is to complete the bike at a conversational pace, while affording ourselves the chance to get under the overhead squat barbell at light loads to focus on positioning. Pause for a single second in the bottom of the squat, checking in with our heel, knee, and midline positions.

In the absence of a GHD machine, a hollow and superman hold can be used today for the same time domains.

Not for score.

0001074

CrossFit Ecstatic – CrossFit


Notes


Either Re-Test 19.4 or normal training day

Warm-up


ACTIVATION

Starting with a generalized warming effort, with a few focus points: posterior chain activation along with a steady introduction of the barbell.

3 Rounds:
:30s Light Bike
5 Pushups + 7 Sit-Ups + 9 Air Squats
:30s Light Bike
1 section of the “Barbell WU” below.

Barbell WU:
Round 1 – 7 Good Mornings + 7 Snatch Grip Behind-the-Neck Presses
Round 2 – 5 Snatch Grip Behind-the-Neck Push Jerks + 5 Hang Muscle Snatches
Round 3 – 3 Muscle-Snatches + 1 x 3-Position Power Snatch (pockets, hang, mid-shin)

Followed by, 3 Sets:
1-3 Strict Pull-Ups
1 Banded Complex – (https://youtu.be/_kUcH5sg7RY) (10 Pull-Aparts + 10 Pass Throughs + 10 OHS)

Specific Primer for “Open 19.4”
Our first aim is to prime our work on the pull-up bar. After finding our movement here, we’ll then ramp up intensity into a final dry run.

Spend 5-7 minutes refining Bar Muscle-Up positions, keeping in mind how we are not looking to make any major changes here just yet (more on this inside the full write-up). Following:

2 Rounds:
5 Bar-Facing Burpees
1-2 Bar Muscle-Ups

This first practice round confirms the coupling for us. Following, we’ll add on the next layer, which is the opening couplet.

2 Rounds:
3 Power Snatches
3 Bar-Facing Burpees
Directly into…
1-2 Bar Muscle-Ups

Repeat this primer a total of two times.
The first iteration is to feel through the full combination at a controlled and measured pace. The second iteration, after resting as needed, is our workout pace. We want to feel ourselves breathing a bit here. Following, rest 4:00, and begin.

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)


3 rounds of:
10 snatches 95lb/65lb
12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest
period

CrossFit Games Open 19.4 Masters (55+) (AMRAP – Reps)


3 rounds of:
10 snatches 65lb/45lb
12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
10 chest-to-bar pull-ups
12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest
period

CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps)


3 rounds of:
10 snatches 65lb/45lb
12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
10 chin-over-bar pull-ups
12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest
period

CrossFit Games Open 19.4 Masters Scaled (55+) (AMRAP – Reps)


3 rounds of:
10 snatches 45lb/35lb
12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
10 jumping chest-to-bar pull-ups
12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest
period

Warm-up


ACTIVATION

Rotating Stations Every 1:00:
Station 1 – :50s Row (light pace)
Station 2 – :40s 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 – :50s Row (light pace)
Station 6 – 2 x 3-Position Muscle Snatch + 5 Overhead Squats

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”, followed by the 5 Overhead Squats.

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%

Not on the clock:
3 Singles at 85%

A total of (12) singles. (9) of those are inside the “On the Minute” portion. Following, we’ll reduce to 85% for our (3) final singles, where athletes rest as needed between sets. 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.

Conditioning


Specific Primer for “High Ball”
Using the jump rope between each station, our first primer round is to be completed at a conversational pace, focused on feeling through the transitions of the movements.

At lower intensity:
10-25 Double-Unders + 25′ Handstand Walk
10-25 Double-Unders + 2 Rope Climbs
10-25 Double-Unders + 3 Power Snatches

Following, 1-2 additional rounds, now at our planned workout pace:
30 Double-Unders
25′ Handstand Walk
2 Rope Climbs
3 Power Snatches
30 Double-Unders

The final set of double-unders allows us to feel the transition back to the rope on the following round, which will be a challenging transition given the shoulder-intensive nature of the HSW+Ropes+Snatch combination. If we complete a second iteration of this primer round to refine, rest 2:00 between efforts. After our last primer round, rest 3:00-4:00, and begin.

High Ball (Time)


3 Rounds:
100 Double-Unders
50′ Handstand Walk
5 Rope Climbs (15′)
10 Power Snatches (135/95)

A three-round effort with a moderate barbell at the end of each round. Stimulus wise, we are looking for a power snatch load that we could complete 10 repetitions unbroken if we tried. Inside the workout, it may very well be fast singles to preserve ourselves in our strategy, but its a loading that we can cycle on demand.

Although a focal point in the workout, the snatches may be best as steady, methodical singles. Where we want to place a large amount of effort, is the rope climbs. Often, we’ll take the objective look first at the movement that may cause the “most standing around time”. The place inside the workout where it will be easy to lose time.

On the rope climbs, we can often see 15-30+ seconds tick by with us hardly noticing. It’s one of those movements that if we come out too aggressively, we find ourselves burying our hands in the chalk bucket between reps. Not necessarily to chalk up, but to catch an extra bit of rest as our forearms and shoulders have blown up.

Placing focus here, let’s use the clock, or some system, to control our pacing. Diligent pacing both in holding back, but just as much, as pushing forward in rounds two and three. It will be those two rounds that this may become a larger issue, and with conscious thought, we can counter it.

There is almost always a “focus” point in each workout, and today, let’s place it on the rope climbs. If you haver the ability to, take a mental note, or even a quick physical note on a whiteboard, on how long each set of 5 takes. This can be valuable “after action” information to help us find our ideal pacing with such a movement in workouts.
Scaling Options:
2:1 Singles (200)
6 Wall Walks
15 Floor-to-Stand

0001073

CrossFit Ecstatic – Community WOD


Warm-up


ACTIVATION
12-9-6: Row Calories
Bike Calories

5-4-3-2-1: Walkouts
Russian Baby Makers

12-9-6: Row Calories
Bike Calories

5-4-3-2-1: Wall Squats
Warrior Squats

12-9-6: Row Calories
Bike Calories

Barbell Warmup –
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Conditioning

Metcon (Weight)


EMOM x 16 (4 Rounds):
Minute 1 – 15/12 Calorie Row
Minute 2 – 40 Double-Unders
Minute 3 – 12/9 Calorie Assault Bike
Minute 4 – 5 Front Squats

Front Squat Percentages:
Set #1 – 65% of estimated 1RM
Set #2 – 67%
Set #4 – 69-75%

Today’s piece has two goals:
1) Let’s break a good sweat. Let’s work our legs and lungs here, but under controlled intensity. We are choosing an EMOM today to keep our volume and impact to the body on the lower side.
2) Build to a moderately heavy five-rep front squat, over 4 sets (20 repetitions total). Not a max, or even near, attempt, and rather a chance to get under some good loading as we always keep the following week in mind.

0001069

CrossFit Ecstatic – CrossFit


Notes


Three parts to our Tuesday:

1) Gymnastic practice, honing in on ring muscle-ups.
2) Conditioning
3) Recovery Bike

Warm-up


ACTIVATION

2 Rounds:
1:00 Row + :30s Reverse Samson
:45s Moderate Row + :30s Walkouts
:30s Fast Row + 10 Pushups + 5 Barbell Strict Press
:15s Sprint Row + 5 Elbow Rotations + 5 Hang Muscle Cleans

2 Rounds:
:60s Thoracic Opener – (http://youtu.be/4_DUZpPAhVc)
5 Scap Retractions + 3-5 Strict Pull-Ups

Gymnastics

Metcon (No Measure)


On the 3:00, 6:00, 9:00 and 12:00:
15/12 Calorie Row
40 Double-Unders
35-40% of Max Ring Muscle-Ups
Time remaining after each set is rest.

Stimulus wise, we are looking to get to the rings no later than the 1:45 mark. If we believe we will be arriving after that mark on the first round, let’s either modify the volume, or, cap our efforts when 1:45 strikes and move onto the rings. We can aim to hold that same volume for “rounds” two, three, and four.

If we do not yet have ring muscle-ups, let’s complete as the strict banded ring MU drill, found here – (http://youtu.be/jtmu_0qVZnk)

Conditioning


Specific primer for “BeDTime”
2 rounds, with the intention being that we raise our intensity on the second round. First iteration is our walk-through pace to find our transitions.

Round 1 (low intensity):
5 Barbell-Facing Burpees
4 Deadlifts
3 Hang Power Cleans
2 Push Jerks

Rest as needed, followed by a single confirmation round, now at planned workout intensity:
5 Barbell-Facing Burpees
4 Deadlifts
3 Hang Power Cleans
2 Push Jerks

Rest 4:00, and begin.

BeDTime (Time)


5 Rounds, On the 5:00:
15 Barbell-Facing Burpees
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Rx – 135/95

Stimulus wise, we are looking for a moderate barbell load that we are very confident that we could complete a full single round unbroken with. We do want to challenge ourselves, with the intention on completing each and every movement on the barbell in at most, two quick sets. Another way to dial in our loading, is to choose a weight that we feel confident we could complete 21+ unbroken reps with, when completely fresh.

In essence, this is “DT”, the CrossFit.com Hero workout, broken into 5 intervals with burpees as our “buy-in”. The purpose behind is to challenge our barbell cycling under the sure metabolic nature of burpees. What we are also challenging here, is our pacing with such a barbell. Many of us are able to start with large, quick sets. But we are more interested in our pacing in rounds 3 and 4. We can all come out strong in rounds 1 and 2, and have the afterburners for round 5, but it’s the middle rounds we tend to fall off on. Let’s focus our efforts there.
score for the day being the slowest of the 5 rds

Recovery

Metcon (No Measure)


15:00 Recovery Effort

Not for time or intensity – conversational recovery pace.

0001068

CrossFit Ecstatic – CrossFit


Notes


Two options, either re-test 19.3 or normal day

Open “Primer”


ACTIVATION

Starting with a generalized warming effort, with a few focus points: posterior chain activation, along with using paired down versions of the movements that we’ll see in the workout.

3 Rounds:
1:30 Light Row
25′ Walking Lunge
12 AbMat Sit-Ups
6 Box Step-Ups (unweighted)
~:10s HS Hold or 6 Pushups

2 Rounds, aiming to bring the raised arm of the “warrior squats” into as best of an overhead position as we can, visualizing the dumbbell overhead walking lunge.
3 Spidermans each side
:30s of Alternating Warrior Squats
3 Walkouts
:30s of Alternating Warrior Squats

Specific mobility after activating:
Childs Pose on Box (1:00)
Wrist Stretches on Box (1:00)
Handstand Hold Stretch (2x:20s)

Spend 3:00-5:00 prepping our tripod position, refined in this (http://youtu.be/xnnS09zYaCE)

Specific Primer for “Open 19.3”
1 Round, at walk through pace:
50′ DB OH Walking Lunge (changing arms at the 25′)
6 DB Box Step-Ups
1-3 Strict Handstand Pushups
25′ Handstand Walk (if we plan to get here in the workout)

Rest as needed, followed by a final confirmation round. In this second primer round, aim to speed our transitions in the front two movements (lunge and step-ups), along with dialing positions to both. Quickness to our most efficient position in both is key here. On the strict handstand pushups, complete 2 sets, even if they are both sets of 1. This gives us the practice of transitioning between sets.

1 Round, workout pace:
50′ DB OH Walking Lunge (changing arms at the 25′)
6 DB Box Step-Ups
1-3 Strict Handstand Pushups
25′ Handstand Walk (if we plan to get here in the workout)

Following, rest 4:00, and begin.

Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)


200-ft. dumbbell overhead lunge 50lb/35lb
50 dumbbell box step-ups 24in/20in
50 strict handstand push-ups
200-ft. handstand walk

Time cap: 10 minutes

Crossfit Games Open 19.3 Masters (55+) (AMRAP – Reps)


200-ft. dumbbell overhead lunge 35b/20lb
50 dumbbell box step-ups 24in/20in
50 5-in. elevated strict HSPU
200-ft. handstand walk

Time cap: 10 minutes

Crossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP – Reps)


200-ft. dumbbell front-rack lunge 50lb/35lb
50 dumbbell box step-ups
50 5-in. elevated strict HSPU
200-ft. bear crawl

Time cap: 10 minutes

Crossfit Games Open 19.3 Masters Scaled (55+) (AMRAP – Reps)


200-ft. dumbbell front-rack lunge 20lb/10lb
50 dumbbell box step-ups 20in/16in
50 dumbbell strict press 20lb/10lb
200-ft. bear crawl

Time cap: 10 minutes

Warm-up


ACTIVATION

Rotating Stations Every 1:00:
Station 1 – :50s Row (light pace)
Station 2 – :20s Jump Rope (singles or doubles) + 3 Scap Retractions + 3 Kip Swings on Rings
Station 3 – :50s Row (moderate pace)
Station 4 – :20s Jump Rope (Singles or doubles) + 3 Scap Retractions + 3 Kip Swings on Rings
Station 5 – 15 AbMat Sit-Ups + 10 Hollow Rocks

Strict Gymnastics

Metcon (AMRAP – Reps)


Strict Ring Muscle-Ups

12:00 Running Clock:
On the 0:00, 4:00, and 8:00:
25/18 Calorie Row
50 Double-Unders
Time Remaining: Max Strict Ring MU

Score is total strict ring muscle-ups over the course of the 12:00.

Another way of looking at this workout is that it’s 3 x 4:00 windows, that run directly into each other. The “buy-in” to the window, is the row and double-unders. Any time remaining inside the time window can be used to accumulating ring muscle-ups.

Stimulus wise, we are looking to get to the rings no later than the 2:30 mark. If we belive we will be arriving after that mark on the first round, let’s either modify the volume, or, cap our efforts when 2:30 strikes and move onto the rings. We can aim to hold that same volume for “rounds” two and three.

If we do not have strict ring muscle-ups, let’s use today to complete this effort as kipping ring muscle-ups. If we do not yet have ring muscle-ups, let’s complete as the strict banded ring MU drill, found here (http://youtu.be/jtmu_0qVZnk)

Conditioning

Sir Charles (Time)


Wearing a 20/14# Weight Vest:

1,000m Run
5 Rounds:
10 CTB Pull-Ups
30 Air Squats
1,000m Run

To write out in further detail how the workout flows:
This piece starts, and finishes, with a 1,000m run.
In the center, we have 5 rounds of the CTB pull-ups and air squats.
**We are looking to challenge ourselves in the weight vest today, but in the absence of one, this can be completed without.

A focus point for the workout today will be our second run. We are directly training our ability to flush lactic from our legs as we step into that final run. We aren’t looking for identical splits from the first 1K to the second, and are instead looking to see: how quickly can we recover on our final run to bring our legs back up to speed?

Our first option would be to run outsidey. In the absence of the ability to run, this can be completed on the rower for 1,250/1,000m.

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

Dan Moore

Dan Moore

Coach

CrossFit Level 1, CF-L2

Josh Diehl

Josh Diehl

Coach

CF-L1

Jeff Dercola

Jeff Dercola

Coach

CF-L1

Michelle Casto

Michelle Casto

Coach

CF-L2, CrossFit Mobility

Sawyer Green

Sawyer Green

Coach

CrossFit Level 1