Author Archive

0000942

CrossFit Ecstatic – CrossFit


Notes


Four parts today, building on last week’s efforts:
Handstand Walk Practice
Squat Clean
Front Squat
Conditioning – In the form of an ascending ladder.

Warm-up


ACTIVATION

3:00 Slow Bike or Row, directly into:
2 Rounds:
5 Strict Pull-Ups
5 Slow Wall Squats
10 Pushups
10 GHD Sit-Ups or Abmat Sit-ups

2 Rounds:
:30s second Samson Stretch each side
:30s Alternating Samson Stretches
:30s Warrior Squats

Squat Clean


On The Minute x 12: Squat Clean
Increasing all “OTM” work by 3% per lift, with our heavy singles at the finish increasing 2-3% from last week.

Clean Complex for Minutes 1-3 – Clean Pull + Hang Squat Clean + Squat Clean
Minute #1 – 1 Complex @ 68% of 1-Rep
Minute #2 – 1 Complex @ 71% of 1-Rep
Minute #3 – 1 Complex @ 74% of 1-Rep
Minute #4 – Rest

Changing to Squat Clean Singles…
Minute #5 – 1 Squat Clean @ 77% of 1-Rep
Minute #6 – 1 Squat Clean @ 80% of 1-Rep
Minute #7 – 1 Squat Clean @ 83% of 1-Rep
Minute #8 – Rest
Minute #9 – 1 Squat Clean @ 80% of 1-Rep
Minute #10 – 1 Squat Clean @ 83% of 1-Rep
Minute #11 – 1 Squat Clean @ 86% of 1-Rep
Minute #12 – Rest

Off the clock, 3 final singles… purposely leaving a 3% window on each repetition so we can choose weights by feel. Always be smart here, knowing the larger goal of building our technique.

1 Squat Clean @ 88% – 91% of 1-Rep
1 Squat Clean @ 91% – 94% of 1-Rep
1 Squat Clean @ 91% – 98% of 1-Rep

Front Squat (3-1-3-1-3-1)


Building through a 3-1-3-1-3-1 repetition scheme in our final weeks of “Barbell Ninja”. All front squats are taken from the rack, and rest as needed between sets (aim to keep it to 3:00 or less). Adding 2% to our singles, while sustaining 80% on our triples.

Set #1 – 3 Reps @ 80% of 1RM Front Squat
Set #2 – 1 Rep @ 87% of 1RM Front Squat
Set #3 – 3 Reps @ 80% of 1RM Front Squat
Set #4 – 1 Rep @ 89% of 1RM Front Squat
Set #5 – 3 Reps @ 80% of 1RM Front Squat
Set #6 – 1 Rep @ 91% of 1RM Front Squat

Conditioning


Primer for “Tripled Up”:
2 Rounds, resting ~2:00 between:
2 Thrusters, 2 Toes to Bar, 2 Calorie Row
2 Thrusters, 2 Toes to Bar, 2 Calorie Row

A total of four repetitions per movement in each rehearsal round, with the intention being a feel through pace on the first, and a “workout pace” aim on the second. The reason for the low numbers – transitions. This workout will see well over a dozen, potentially over two dozen, transitions. One third of those is into and out of the rower, which adds another layer of complexity which often costs athletes valuable seconds. Honing our transitions in the rehearsal rounds is our aim here, along with priming our body and mind for the movements and effort ahead.

Tripled Up (AMRAP – Reps)


Ascending Ladder for 12:00:
3 Thrusters (95/65)
3 Toes to Bar
3 Calorie Row

Complete 6’s across, 9’s, 12’s and so on (adding by 3 repetitions per round) until the 12:00 time cap is reached. Score will be total repetitions, with a legend for reference below to assist in compiling scores.

Upon completion of the round of 9’s – 54 Repetitions
Upon completion of the round of 12’s – 90 Repetitions
Upon completion of the round of 15’s – 135 Repetitions
Upon completion of the round of 18’s – 189 Repetitions
Upon completion of the round of 21’s – 252 Repetitions

Stimulus wise, we are looking for a moderate thruster load. One that we could cycle for 21+ repetitions unbroken when fresh.

Strategy wise, we want to place our effort first into the thrusters and the toes to bar. On both movements (especially the toes to bar), we can reach near (or full) movement failure, forcing us to take extended breaks between sets. It will be here where time disappears. It is far better to pace the row just slightly more than we think we need to in the effort to conserve our capacities on the barbell and pull-up rig.

Further, we want to conserve ourselves, past the round of 9’s. Up through the 9’s, we are purely in our “buy-in” phase. By no means is it a throwaway, but we want to recognize that the workout hasn’t truly begun until we are in the 12’s. Pushing our pace in these first three rounds (3-6-9) is a lure that often catches athletes, and is punishing. Recognizing that the further we move into the workout, the “harder” each set gets (larger repetition counts), we want to move in with a reserved pace. Let’s make our move in the second half of the 12:00 workout.

Now despite our efforts on the rower being a bit more conservative than our thrusters and toes to bar, we want to be very diligent with our transitions. Waste no time getting onto the rower and just starting. If we complete the round of 15″s inside this workout, we have transitioned to the rower a total of (
…we have transitioned to the rower a total of (5) times. We can visualize how easy it is for an athlete to lose 3+ seconds in a slow transition, which adds up over these rounds.

To start the workout, set the straps just loose enough so we can slide our feet in and out without needing to adjust. Following, moving into the set of 12’s and beyond, we may find it best to tighten down – athlete preference here.

0000940

CrossFit Ecstatic – CrossFit


Notes


Building upon last week’s overheads to start our day.
Conditioning to follow – a couplet of 600 meter runs, combined with higher volume repetitions on a light hang snatch barbell.

*Midline to finish, with stability work through static positions (if you have time or want to stay afterwards to complete).

Warm-up


ACTIVATION
EMOM x 8 (2 Rounds)
Minute 1 – :55s Bike or Row
Minute 2 – :30s Plank Hold + :30s PVC Passovers
Minute 3 – 5 Strict DB Presses, each arm (pause at top)
Minute 4 – 7 Good Mornings + 7 Elbow Rotations + 5 Push Presses

2 Sets:
:30s Wrist Stretches
1:00 Front Rack Stretch

2 Sets with an empty barbell or a very light load:
3 Strict Presses
3 Pausing Push Presses (pause in dip position)
3 Push Jerks

Metcon (No Measure)


Week two of three of this micro-progression.
Pausing Split Jerks – Repetitions here to remind and refine positions, finding our foot work and stability.
Jerk Drives + Split Jerk – A complex to refine our dip/drive mechanics.
Split Jerk – 5 singles, building in weight.

Pausing Split Jerk – (http://youtu.be/pjVJnIh8eUk)
3 Sets of 2
In the dip – pause for a full 2 seconds.
In the catch – pause for a full 2 seconds.

Sets #1+2+3 – 2 Reps @ 73% of 1-Rep Split Jerk

Jerk Drive + Split Jerk
3 Sets of the Complex:
3 Jerk Drives- (http://youtu.be/u2FIHSIhIhI)
1 Split Jerk

On the jerk drive, our aim is to find our heel arch during the dip drive to start. This is our power source, and if we shift too soon towards the ball of our foot, we are cutting our max extension potential short. During these dip/drives position the weight directly beneath the bone of your ankle (“heel arch”).

Next piece for us is focus on keeping our midline on and strong. If the elbows drop, and the bar shifts, we will be missing the bar path overhead, which is critical at our heaviest loads. Aim to keep the shoulders stacked on the hips.

After three jerk drives, a regular, full, split jerk to confirm our positions during the full movement.

Set #1 – 1 Complex @ 76% of 1-Rep Split Jerk
Set #2 – 1 Complex @ 79% of 1-Rep Split Jerk
Set #3 – 1 Complex @ 82% of 1-Rep Split Jerk

Split Jerk (5×1)


Rest as needed between sets, but aim to keep it to 2:00 or less.

Set #1 – 1 Rep @ 85% of 1-Rep Split Jerk
Set #2 – 1 Rep @ 87% of 1-Rep Split Jerk
Sets #3+4+5 – 1 Rep @ 90% of 1-Rep Split Jerk

Conditioning


Specific Primer for “Run Wild”:
Lighter intensity…
1 Round:
200 Meter Run, 5 Hang Squat Snatches

Moderate intensity…
1 Round:
100 Meter Run, 4 Hang Squat Snatches

Higher intensity:
1 Round:
100 Meter Run, 3 Hang Squat Snatches

Purpose here is to gradually ramp our running speed to “workout pace”, along with putting in a handful of repetitions on the hang squat snatch barbell to hone both our technique and our breathing during. Rest approximately 1-2 minutes between rounds, which will appropriately bring the heart rate up. Following our third and final round, rest ~4:00, and begin.

Run Wild (Time)


3 Rounds:
600 Meter Run
21 Hang Squat Snatches (75/55)

A light and fast barbell coupled with a slightly longer run than we are accustomed to.

It is very, very common to see 400 meter distances in our training, with 200’s and 800’s being the next to show. Meeting in the middle, a 600 meter run will provide us a varied angle on our pacing. Our barbell is truly intended to be light and fast – a load that we are very confident we could complete each set inside the workout with at most, two quick breaks.

Another angle we can take to ensure we are meeting the stimulus today is to choose a loading that we are very confident we could complete 15+ repetitions unbroken, when fresh.

Strategy wise, we are looking for sound effort on both. Although we naturally need to default to the barbell to start, ensuring we are holding a running pace that allows us to sustain quick transitions and large sets on the hang snatches, we do want to push our efforts on the 600’s. If we were looking at 200 meter distances, the time between a fast and a moderate pace on the runs would be negligible. But given it’s larger distance, there can be a separation between athletes thats impossible to make up on the barbell if we over pace.

Given how the barbell is on the lighter side, let’s push our runs today. As we enter the workout, let’s visualize the pace we would race a two-mile time trial. And what is far more important than the first run, are those second two. Great opportunity today to check the clock after each round to gauge our pacing in a post-workout debrief.

Also with this lighter barbell in mind, it is our aim to compete these repetitions from the high hang. Loading, and bringing the bar down to knee level (or anywhere beneath the pockets), may be counter-productive from a time standpoint. In our primer, practicing extension from the high hang and finding our cadence between repetitions will set us up for success. Despite it being such a light load, we absolutely still
…we absolutely still need to respect the barbell and the movement, less we’ll find ourselves potentially chasing the barbell around on a handful of repetitions… losing seconds in the process.

Midline

Metcon (No Measure)


3 Supersets:
Max Effort L-Sit Hold
100 Meter Front Rack KB Carry
Rest 1:00 between rounds.

On the L-Sit hold, we are looking for parallettes ideally to complete these on. Next best modifications can be parallel bars, which can be created by placing dumbbells on boxes or benches. These can also be completed on rings, which is indeed far more challenging.

Immediately following the L-Sit hold, it is our aim to move directly into the 100m Front Rack Carry. Completed with two kettlebells (or dumbbells), in the front rack position, it is athlete’s choice on loading here. Free to build across the three rounds, with the intentions on each walk being “unbroken”. Good to challenge ourselves here with the loading.

Not for score, but for quality effort.

0000939

CrossFit Ecstatic – CrossFit


Notes


Starting our Tuesday coupling strict handstand pushups and power cleans, as we build to a heavy set of five.

This will lead us into interval training, where we’ll climb in load over three rounds in a bike/power clean couplet.

*Row conditioning to finish (if we have time or if you want to stay afterwards to complete).

Warm-up


ACTIVATION

1:00 Light Bike (or Row)
5 Spiderman and Reach, each leg
15 GHD Sit-Ups or Abmat situps

:45s Moderate Bike (or Row)
5 Walkouts
15 Slow Banded Good Mornings

:30s Fast Bike (or Row)
5 Strict Pull-Ups
10 Pushups
15 Air Squats

Barbell Warmup (empty barbell)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Metcon (5 Rounds for weight)


Strict HSPU + Power Clean

Alternating “On the Minute” x 10 (5 Rounds):
Odd Minutes – 45% of Max Strict Handstand Pushups
Even Minutes – 5 “Touch and Go” Power Cleans

On the first minute of each round (Minutes 1+3+5+7+9), complete 45% of our current/estimated max strict handstand pushups. If we do not know our best set, it is entirely acceptable to make an estimation here, erring on the side of a lower number that we can consistently maintain versus a higher one we may miss.

On the second minute of each round (Minutes 2+4+6+8+10), complete a set of 5 “touch and go” power cleans. That is, hanging onto the barbell for all five repetitions before dropping the bar. Start at 60% of our best clean (power or squat), and build steadily from there to a heavy set of five for the day. Percentages are purposefully not written here so that we can move by feel.

Post all (5) sets of “touch and go” power cleans to wodify.

On the handstand pushups, we are allowed to take as many sets as we would like to find the 45% number. If we are working towards our first handstand pushup, or inconsistently have repetitions here, we can modify with 5-10 repetitions of any of the following to build our overhead pressing strength:
A) Pike pushups (off a box, or floor)
B) Strict Dumbbell Presses
C) Full pushups to the floor

Conditioning


Specific primer for “Guard Rail”
To prepare ourselves for the specific feel of each barbell, a rehearsal round at each load. Build in intensity from round 1 to 3, finishing with what we plan to hold on the bike when we start the actual workout.
3 Rounds:
7/5 Calorie Bike
4-3-2 Power Cleans

First round is completed with our first barbell weight, round two the second, and round three the third. Rest as needed between rounds, but aim to keep it to below 90s. Aim is to break the sweat here, where we’ll then rest 3:00-4:00 before beginning.

Guard Rail – Part 1 (AMRAP – Rounds and Reps)


AMRAP 3:
9/6 Calorie Assault Bike
9 Power Cleans (115/80)

Rest 3:00

If we do not have access to a bike today, complete 10/7 calories on the rower.

High intensity intervals as the heart of our training day today.

Inside these intervals, despite absolutely looking to maintain consistent effort, it is truly our aim to get outside our comfort zone here. These three-minute windows will move by fast, and to capitalize on the seconds, we need to push the bike. Given how the calories accumulate on a sliding scale, it pays to push here.

On the power cleans, here’s our aim for the loading to match the stimulus:
Part #1 – A load we could cycle for 21+ repetitions unbroken, when completely fresh.
Part #2 – A load we could cycle for 15+ repetitions unbroken, when completely fresh.
Part #3 – A load we could cycle for 9+ repetitions unbroken, when completely fresh.

As we warm for this workout, and move through primer rounds rehearsing our transitions, let’s focus on our movement back onto the bike. A nuance, but a highly important factor when the windows are so short. Seconds do count here, and fumbling on the bike to get the first pedal moving is very common. Athlete’s can loose 3-5 seconds here very easily. Practice our motion back onto the seat, and getting both feet to the pedals.

On the power cleans, slow is smooth, smooth is fast. We are thinking through pushing an aggressive pace on the bike, but, this is not the case on the power cleans. Despite aiming for large (potentially unbroken throughout) sets, our cycle time should be controlled and methodical. Being a quarter second slower per repetition, but being as efficient as possible, pays in the final minute of each window. Move well here, and push the bike.

Guard Rail – Part 2 (AMRAP – Rounds and Reps)


AMRAP 3:
9/6 Calorie Assault Bike
7 Power Cleans (135/95)

Rest 3:00

Guard Rail – Part 3 (AMRAP – Rounds and Reps)


AMRAP 3:
9/6 Calorie Assault Bike
5 Power Cleans (155/105)

Row Conditioning


Optional

Metcon (No Measure)


4 Rounds:
1:30 @ 2K Row Pace + 15s
1:00 @ 2K Row Pace + 5s
:30 @ 2K Row Pace – 10s
Rest 2:00 between efforts.

As an example, if an athlete has an 8:00 2K row time, his or her pace per 500 meters on average would be 2:00 per. This is known as their “2K Pace”.

The above pacings use that “2K pace” reference. Using the same example, of the athlete with an 8:00 2K row time, his or her splits would be:
4 Rounds:
1:30 @ 2:15
1:00 @ 2:05
:30 @ 1:50
Resting 2:00 betwen efforts.

0000938

CrossFit Ecstatic – CrossFit


Notes


Week two of three of our final build inside “Barbell Ninja”.

Increasing loads from last week on all three lifts – Snatch, Snatch Accessory, and Back Squat, we’ll finish our day with a 10:00 conditioning piece that has a focus on gymnastic conditioning.

Warm-up


ACTIVATION

Minute 1 – 20-40 Double-Unders
Minute 2 – 2 Spiderman and Reach, each side + 5 Pushups
Minute 3 – 15/12 Calorie Row
Minute 4 – 10 PVC Overhead Squats
Minute 5 – 15 Russian Kettlebell Swings (53/35)

2 Sets:
3 Walkouts
7 Slow Barbell Overhead Squats (empty)

Snatch Barbell Warmup (empty barbell)
2 Sets:
3 Good Mornings
3 Back Squats
3 Snatch Grip Presses (behind the neck)
3 Stiff Legged Deadlifts (Snatch grip)
3 Hang Muscle Snatches

Squat Snatch


On the Minute x 12
Minutes 1-3: Snatch Complex
Minutes 5-12: Snatch (building in load)
Following, 3×1 Snatch, not on the clock.

Week two (of three) in this specific build. Inside the “On the Minute” drill, we’ll first begin with a complex which will warm us for heavier singles in the remaining minutes. To finish, off the clock, (3) heavy snatch singles to finish. Athlete’s are to rest as needed between reps here, aiming to keep it from 1:00-3:00. Wide range, so we can focus on moving our absolute best here.

Minutes 1-3: Snatch Complex
Snatch Pull + Hang Squat Snatch + Squat Snatch

Minute 1 – 1 Complex @ 64% of 1-Rep Snatch
Minute 2 – 1 Complex @ 67% of 1-Rep Snatch
Minute 3 – 1 Complex @ 70% of 1-Rep Snatch
Minute 4 – Rest

Minutes 5-12: Squat Snatch

Minute 5 – 1 Squat Snatch @ 75% of 1-Rep Snatch
Minute 6 – 1 Squat Snatch @ 77% of 1-Rep Snatch
Minute 7 – 1 Squat Snatch @ 79% of 1-Rep Snatch
Minute 8 – Rest
Minute 9 – 1 Squat Snatch @ 77% of 1-Rep Snatch
Minute 10 – 1 Squat Snatch @ 79% of 1-Rep Snatch
Minute 11 – 1 Squat Snatch @ 81% of 1-Rep Snatch
Minute 12 – Rest

Not on the Clock, 3 Sets of 1: Squat Snatch
Based on feel, athletes have a 3% range to choose the right load for the right set. This is entirely acceptable to change about slightly on any given week – work with how we feel today, versus fighting it and potentially ingraining poor movement.

1 Squat Snatch @ 84% – 87% of 1-Rep Snatch
1 Squat Snatch @ 86% – 89% of 1-Rep Snatch
1 Squat Snatch @ 88% – 91% of 1-Rep Snatch

Back Squat (3-1-3-1-3-1)


Building upon last week, adding 2% to each lift.
Three waves below, flowing 3-2-1 repetitions in each.
All sets below are not on the clock, although athletes have the option to hold themselves accountable on there if they would like. As we are building towards heavier percentages, we are deciding to take away the fixed rest in order to allow an individualized full recovery.

Wave #1
3 Reps @ 84% of Back Squat
2 Reps @ 86% of Back Squat
1 Rep @ 88% of Back Squat

Wave #2
3 Reps @ 86% of Back Squat
2 Reps @ 88% of Back Squat
1 Rep @ 90% of Back Squat

Wave #3
3 Reps @ 88% of Back Squat
2 Reps @ 90% of Back Squat
1 Rep @ 92% of Back Squat

Conditioning


Primer for “Microwave”
2 Rounds:
10 Wallballs
2 Burpee BJO
10 Double-Unders
1 Burpee BJO
10 Double-Unders
Rest 1:00-2:00 between rounds.

Feeling through the transitions on the first round, and moving at workout pace on the second, our aim here is to build familiarization into our transitions. Not necessarily to absolute speed of them, but the specific feel of moving from a burpee BJO into a double-under, repeated. Hence the low volume, but higher transition counts here.

Microwave (AMRAP – Rounds and Reps)


In a 10:00 Window…
75 Wallball “Buy-In” (20/14)
Directly into…
AMRAP:
8 Burpee Box Jump Overs (24″/20″)
40 Double-Unders
Females – Wallballs to a 9′ Target

Post rounds plus repetitions to wodify. The wallball buy-in does not contribute towards our score – only the total rounds+repetitions of the burpee box jump overs and double-under couplet.

This workout starts with a 75 wallball “buy-in”. Once completed, the athlete moves onto the AMRAP, with however many minutes is left in the 10:00 window. For example, if it takes us 3:30 to clear the 75 wallballs, we have 6:30 to accumulate rounds of the burpee box jump overs and double-unders.

Starting with the wallballs, we do indeed want to move aggressively here. Seconds can disappear between sets of wallballs (especially at higher volume), and we want to be cognizant of that. We aren’t in a sprint to get to the first round of burpee box jump overs, but we do recognize that once we get there, we can move through these first eight reps at a recovery pace. We just need to get there first.

With the time remaining, we have the AMRAP of burpee box jump overs and double-unders. Pacing wise, it is our aim to find a methodical pace on the burpee box jump overs. As long as we find a consistent pace here, we never have to stop. However, if we push our pace here too hard, we will absolutely need to “stop” on the double-unders… whether it be a trip, or a longer transition. Our goal here is to consistently move through the couplet with the time remaining, which means let’s only go as fast on the burpee BJO that allows immediate and large sets on the double-unders

0000937

CrossFit Ecstatic – Community WOD


Warm-up


ACTIVATION
Alternating OTM x 12 (3 Rounds):
Minute 1 – :45s Row
Minute 2 – :45s Mobility (below)
Minute 4 – Two parts of the Barbell WU (below)

Mobility:
Round 1 – Spiderman and Reach
Round 2 – Alternating Samson
Round 3 – Walkouts

*Barbell Warmup:
Round 1 – 5 Good Mornings, 5 Back Squats
Round 2 – 5 Elbow Rotations + 5 Strict Presses
Round 3 – 5 Hang Power Cleans + 5 Push Presses

Conditioning


Specific Primer for “Stop Drop and Roll”:
2 Rounds, resting 1:00-2:00 between:
100 Meter Wreckbag Run
7/5 Calorie Assault Bike
3 Deadlifts
3 Hang Power Cleans
3 Push Jerks

First round is at ~75% intensity, and barbell loading. Purpose is the transition, feel-through round. On our second round, let’s build to our workout weight on the barbell, and move at workout intensity. Rest 3:00-4:00 following, and begin.

Stop Drop and Roll (Team Version) (Time)


In Teams of 3, with a 30:00 Time Cap:
1 Mile Wreckbag Run (70/50) or (45#/25# plate)
150/100 Calorie Assault Bike
Into 5 Rounds:
21 Deadlifts
21 Hang Power Cleans
21 Push Jerks
Rx Barbell – 135/95

If we reach the time cap, add :01 to a 30:00 for each rep not finished. For example, if we are 21 Push Jerks from finishing, that would be a submitted score of 30:21.

A chipper with lengthy work at each station. On the Wreckbag run, we are looking for a slightly heavier than “usual” loading here, for this single bag that the team of three carries, passing off the load as they see fit.

If we do not have access to a bike today, equal calories on the rower is our best fit here.

On the barbell, the stimulus calls for a loading that all three athletes could complete the below complex with, unbroken:
10 Deadlifts + 10 Hang Power Cleans + 10 Push Jerks

If we are not able to complete that sense of volume with this loading, it’s likely a bit too heavy, and best to modify down a touch to preserve our conditioning stimulus.

Stop Drop and Roll (Individual Version) (Time)


For Time:
1 Mile Wreckbag Run (50/35) or (35#/25# plate)
60/40 Calorie Assault Bike
Into 5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Rx Barbell – 135/95

Post completion time to wodify.

This workout flows with the run, to the bike, to a full Hero workout, “DT” (5 rounds of barbell work).

This is a longer grind, where we will reach deeper into movements before transitioning to the next, which we commonly will see in our training. Spending ~6-10 minutes inside each station allows us to assess, and build our stamina for duration.

Finding the appropriate seating for the Wreckbag on the shoulders will be naturally highly important. A double-shoulder carry reduces the ability for us to counterbalance the run with a free-arm, but the balance on the shoulders, reducing the tax we’ll expend holding it, may . be the better option for most athletes taking on this mile. It should be a pace that we never need to stop on.

On the bike, the legs may feel a bit off to start. Just start. Get the bike moving, and after a handful of calories and a good amount of breaths to recover, we’ll settle into a sustainable pace. Back off just slightly towards the final 3-5 calories, to facilitate a smooth transition to the final station – the barbell.

Fast forward to round 4, and how we believe we’ll be breaking up the barbell there. Visualizing that breakup strategy, let’s apply that on round one.

Ride or Die

CrossFit Ecstatic – CrossFit


Metcon

Metcon (Time)


One round each:

Partner A performs 50 KB swings 53/35 while Partner B holds a Handstand. Switch. If handstand is broken, perform 5 burpees each before continuing.

Partner A performs 50 box jumps 24/20 while Partner B holds a 45lb/25lb plate overhead. Switch. If the overhead position is broken perform 5 burpees each before continuing.

Partner A performs 50 Sit-ups while Partner B holds the bottom of a Squat. Switch. If the squat position is broken perform 5 burpees each before continuing.

Two rounds:

Partner A runs 400 meters, while Partner B holds a plank. Switch. If the plank is broken, perform 5 burpees each when the runner gets back before continuing.

0000936

CrossFit Ecstatic – CrossFit


Notes

Warm-up


ACTIVATION

3:00 Slow Bike or Row, directly into:
2 Rounds:
5 Strict Pull-Ups
5 Slow Wall Squats
10 Pushups
10 GHD Sit-Ups or Abmat Sit-Ups

2 Rounds:
:30s second Samson Stretch each side
:30s Alternating Samson Stretches
:30s Warrior Squats

Squat Clean


On The Minute x 12: Squat Clean
Clean Complex for Minutes 1-3 – Clean Pull + Hang Squat Clean + Squat Clean
Minute #1 – 1 Complex @ 65% of 1-Rep
Minute #2 – 1 Complex @ 68% of 1-Rep
Minute #3 – 1 Complex @ 71% of 1-Rep
Minute #4 – Rest

Changing to Squat Clean Singles…
Minute #5 – 1 Squat Clean @ 74% of 1-Rep
Minute #6 – 1 Squat Clean @ 77% of 1-Rep
Minute #7 – 1 Squat Clean @ 80% of 1-Rep
Minute #8 – Rest
Minute #9 – 1 Squat Clean @ 77% of 1-Rep
Minute #10 – 1 Squat Clean @ 80% of 1-Rep
Minute #11 – 1 Squat Clean @ 83% of 1-Rep
Minute #12 – Rest

Off the clock, 3 final singles… purposely leaving a 3% window on each repetition so we can choose weights by feel. Always be smart here, knowing the larger goal of building our technique.

1 Squat Clean @ 86% – 89% of 1-Rep
1 Squat Clean @ 89% – 92% of 1-Rep
1 Squat Clean @ 89% – 96% of 1-Rep

Front Squat (3-1-3-1-3-1)


Set #1 – 3 reps @ 80% of 1RM Front Squat
Set #2 – 1 rep @ 85% of 1RM Front Squat
Set #3 – 3 reps @ 80% of 1RM Front Squat
Set #4 – 1 rep @ 87% of 1RM Front Squat
Set #5 – 3 reps @ 80% of 1RM Front Squat
Set #6 – 1 rep @ 89% of 1RM Front Squat

*All front squats are taken from the rack, and rest as needed between sets (aim to keep it 3:00 or less)

Conditioning


Primer for “Tread Water”:
2 Rounds:
300 Meter Row
20 Double-Unders
5 Pull-Ups, 7 Pushups, 9 Air Squats, 1 Pull-Up

On our first round, let’s simply feel the combination and transitions out. On our second round, let’s add our intensity, visualizing our workout pace. The final pull-up to finish trains an important transition – our movement back to the start of the Cindy triplet. Refine our movement here so that it’s fluid when we approach the workout for time.

Tread Water (Time)


For Time:
2,000 Meter Row
150 Double-Unders
10 Rounds of “Cindy”

*1 Round of “Cindy” = 5 Pull-Ups, 10 Pushups, 15 Air Squats

Our 2K row is our pacer. What is more important than a fast 2K row time is a smooth and effective transition to the DU rope, where the seconds we gained on the row can quickly be lost in a single trip. As an example, use ascending split times to stay on course, but allow for a recovery period for the rope. Suggestion pace for the row…

0-500 Meters – 2K Pace + 8 Seconds
500 – 1K Meters – 2K Pace + 10 Seconds
1K – 1.5K Meters – 2K Pace + 12 Seconds
1.5K – 2K Meters – 2K Pace + 14 Seconds
The theme is more important than actually holding these pacings. The take home message is that we are looking to prepare our main effort for the two movements that follow – the double-unders and the rounds of Cindy.

On the double-unders, 150 repetitions is a number we are looking to think through. There is no right or wrong approach here, as long as we do not reach movement failure on the rope. For example, we do not want to complete 100 repetitions unbroken if it causes 3-4 trip ups in the final 50. Aiming for 60-50-40, three sets of 50, or five sets of 30 are all recommendations. Individual capacity determines this naturally, but the overarching theme is to avoid reaching movement failure here.

On the rounds of “Cindy”, use the first 2 rounds to settle in. Feel the movements out, but use the air squats to catch our breath and find our bearings. In the next 5 rounds (rounds 3-7), settle into that targeted pace. The final 3 (rounds 8-10), aim to increase our cycle time especially on the squats. A final note here is to make sure we break the pushups up early if we know they will be a challenge to us in the workout. Despite the row and double-unders requiring more conditioning than anything, our shoulders will be fatigued moving into these sets. Opening with 2 sets of 5, or 4-3-2 are good options to think through.

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