Author Archive

06.08.18

CrossFit Ecstatic – CrossFit


Notes


Building towards a 1-Rep Heavy Front Squat to follow. Purely a gauge of where we are at.
A very similar conditioning piece to our Games Masters next, with midline to close.

Warm-up


ACTIVATION

10 Calorie Easy Bike
10 Air Squats
10 AbMat Sit-Ups
10 Kettlebell Deadlifts

10 Calorie Moderate Bike
10 Hollow Rocks
10 Superman Rocks
10 Empty Barbell Front Squats

10 Chest Level Kettlebell Swings
7 Calorie Moderate/Fast Bike
5 Front Squats (light load)

Strength

Front Squat (Building towards a Heavy Single for Day)


3 Sets: Pausing Front Squat + Front Squat
*2 Second Pause in Bottom

Rest as needed between sets, but aim to keep it no longer than 2:00. All repetitions taken from the rack.

Set #1 – 1 Complex @ 60% of 1RM Front Squat

Set #2 – 1 Complex @ 64% of 1RM Front Squat

Set #3 – 1 Complex @ 68% of 1RM Front Squat

Sets of 1 repetition (no pause now), climbing, through to our heavy single for the day.

Set #4 – 1 Front Squat 75% of 1RM Front Squat

Set #5 – 1 Front Squat 80% of 1RM Front Squat

Set #6 – 1 Front Squat 85% of 1RM Front Squat

Sets #7-10 – Continue to climb to our heavy single for the day.

Conditioning

Crow’s Nest – Part 1 (AMRAP – Rounds and Reps)


AMRAP 5:
15-12-9
Kettlebell Swings (70/53)
Front Squats (135/95)
Calorie Row

Rest 5:00

As a legend…
Completing the round of 15’s = 45 Total Repetitions
Completing the round of 12’s = 81 Total Repetitions
Completing the round of 9’s = 108 Total Repetitions

Stimulus wise, we are looking to choose a front squat in the first round where we could complete 20+ repetitions unbroken, when completely rested. Strategy wise in the workout, we can allow at most a single break in that first set of 15 repetitions, but we are really looking for a load that we can push to move through unbroken here. Any heavier, and we won’t find the conditioning stimulus we are looking for today. Note that in the second part, the weight reduces, where we are looking to match the same intensity of the first part.

Finishing a full 15-12-9 inside of the five minute window will be challenging. The aim is to get as deep as we can, pushing our upper limit most especially on the front squats as we strive for large sets.

On the kettlebell swings, we are looking for a weight that we are very confident will be completed unbroken on each round. On the rounds of 21’s, we are rested moving in. On the 15’s, it will become challenging, but we let’s spend our break after completing this set before we pick the front squat barbell back up. Same concept for the 9’s.

On the front squats, visualize a single break per round if we know we are going to require it. On the 12’s, it may be a quick 7-5 or 6-6. If we are considering any more than two sets – we want to reduce the weight slightly to capture the stimulus. When in doubt, lighter is better here for speed.

Crow’s Nest – Part 2 (AMRAP – Rounds and Reps)


AMRAP 5:
15-12-9
Kettlebell Swings (70/53)
Front Squats (115/80)
Calorie Row

As a legend…
Completing the round of 15’s = 45 Total Repetitions
Completing the round of 12’s = 81 Total Repetitions
Completing the round of 9’s = 108 Total Repetitions

On the front squats, positioning and breathing are our two focus points. Positioning wise, we need the bar on the shoulders, and less on the “hands”. With a relaxed grip, find the shelf for the bar to rest on. And despite our grip being “relaxed”, our torso and midline is anything but. With our heels down, our midline is next most important piece to moving through these repetitions efficiently. Thinking “active shoulders” as we do for an overhead squat, think the same for our front rack position and stay “on” through these repetitions, pushing into the bar with the body… vice allowing the bar to relax into it.

Secondly, find a breathing cadence to move through these repetitions. It is naturally more challenging to breathe with a bar in the front rack than not, so we must focus on it. Holding our breath through a large chunk of repetitions will inevitably cause us to slow significantly more on the following bike – focus on a cadence and force the air in and out.

On the rower, get on and bring the fan up to speed with an aggressive start. The goal of the first 5 strokes is purely to bring the power up, where an aggressive start makes a significant difference. Our recovery, and our sustainable pace, can follow immediately after. On these calories, we are looking for a pace we can hold that allows the following 12 KBS and 12 FS to be approached immediately. It’s not a relaxed pace by any means – we are pushing our effort here – but not at the expense of *needing* extra breaks on the following KBS and squats.

Midline

Metcon (No Measure)


3 Sets, Not for Time:
:30s L-Sit (accumulate through as many sets as needed)
20 Empty Barbell Good Mornings

Not for time, but for quality.

06.07.18

CrossFit Ecstatic – CrossFit


Warm-up


12 mins:

Line Drills

200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Toe Walk
Heel Walk

Active Warmup

:20 Seconds Jumping Jacks
:40 Seconds Push-up to Down Dog

:20 Seconds Quick Single Unders
:40 Seconds Toe Touch + Air Squat

:20 Seconds High Single Unders
:40 Seconds Active Spidermans

Mobility


3 mins:

Chest Stretch – 1 Minute

Athletes will lay on their chest with arms out in a “T”. Bring the left arm next to the left shoulder and swing the left leg over the right leg, feeling a stretch in the right pec. Actively move back and forth between each side for the full minute.

Child’s Pose – 1 Minute

With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

Ankle Stretch – :30 Seconds Each Leg

Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.

Rehearsal


10 mins:
1 Round

100 Meter Run
2 Ring Muscle-ups
10 Double Unders

Conditioning

Schlitz (Time)


4 Rounds For Time:
400 Meter Run
4 Ring Muscle-ups
40 Double Unders

“Schlitz” is a CFNE Benchmark workout that includes a mile of running and a pair of high skilled movements. Although on the more technical side, the repetition numbers per round is low enough where athletes should not get stuck on the rings or the rope. Within the workout, choosing a rep number or substitutions that allow athletes to complete the muscle-ups and double unders completed in two sets max will help them achieve the correct stimulus. If unable to run, complete one of the following:

28/20 Calorie Assault Bike
28/20 Calorie Row

**If unable to do Muscle-ups:
8 Burpee Chest to Bar Pull-ups
8 Burpee Pull-ups

**If unable to do Double Unders:
80 Single Unders
:45 Seconds Double Under Practice

06.06.18

CrossFit Ecstatic – CrossFit


Notes


Fun week so far in the final days of “Silverback”. Love seeing the team’s progress!
Retesting our Push Press from the start of the cycle.
Staying on the barbell for a heavy set of five deadlifts to follow, which will lead us into our conditioning for the day – intervals.

Warm-up


ACTIVATION
15-10-5:
Calorie Bike or Row, light intensity.
After each set:
5 Inchworms (https://www.youtube.com/watch?v=gDweumAbvfQ&width=640&height=480)
7 Barbell Press to stretch (reach bar behind)
9 Superman Rocks (https://www.youtube.com/watch?v=Bxu4D6VzZw0&width=640&height=480)

Push Press (Building to a 1-Rep Max Push Press)


Set #1 – 3 Reps @ 50% of estimated 1RM PP
Set #2 – 3 Reps @ 60% of estimated 1RM PP
Set #3 – 3 Reps @ 65% of estimated 1RM PP
Set #4 – 2 Reps @ 70% of estimated 1RM PP
Set #5 – 2 Reps @ 75% of estimated 1RM PP
Set #6 – 2 Reps @ 80% of estimated 1RM PP
Sets #7 and Beyond – 1 Repetition, climbing, until we reach out 1RM for the day.
Rest as needed between sets, but aim to keep it to 2:00 or less between.

Deadlift (5 Sets of 5 Deadlifts)


Aim is to build to a heavy set of five “touch and go” repetitions by the final set

Set #1 – 70% of 1RM Deadlift
Set #2 – 75% of 1RM Deadlift
Set #3 – 80% of 1RM Deadlift
Sets #4 and #5 – Build to a heavy set of five repetitions.

Conditioning

Floor It (Time)


Every 4:00 x 4 Rounds:
100′ Walking Lunge
15 Deadlifts (185/135)
15/12 Calorie Assault Bike
Each round is a 4:00 window. After completing the triplet (lunge + deadlift + bike), check the clock for your time. Any time remaining is rest inside that 4:00 window, where it then rolls directly into the next round.
Score is our slowest round of the four.

Aiming for higher power today.
Each round is intended to be “unbroken”, from the weight lunges to the deadlifts. At moderate loads, we can push our pace here, leaving what is left on the bike. We can expect these rounds to be near the ~2:30 mark for most athletes, leaving 1:30 between rounds. A great day to push out efforts on the bike, knowing the exponential accumulation of the calories when our intensity increases.

06.05.18

CrossFit Ecstatic – CrossFit


Notes


Final week of “Silverback”. Repeating some baseline testing.
Testing max strict gymnastics today – handstand pushups and pull-ups.
Purely a chance to find where are currently are in our training.

Following, a single conditioning piece, combining four moments into an AMRAP 18.

Warm-up


ACTIVATION

3:00 – 2:00 – 1:00 Bike or Row
After each set:
3 Scap Retractions (https://www.youtube.com/watch?v=QEOHnH7Wpsg&width=640&height=480)
5 Hand-Release Pushups
7 Light Alternating Dumbbell Snatches
9 AbMat-Sit-Ups
12 Hip Extensions

Gymnastics Testing

Strict Handstand Push-ups


Benchmark Testing #1
Establish a Max Set of Strict Handstand Pushups

Purely an assessment of where we are with our gymnastic strict strength. Previously tested on April 3, 2018. We will continue to refine these movements in our next training cycle, “Grunt Work”. Today is purely a check-in as we track towards the larger picture that is our 2019 training.

Original post when first completed on April 3, 2018:
On the strict handstand pushups, there are many ways to go about modifications. Stacking abmat’s, modifying to pike pushups off a box, completing dumbbell strict presses, or full range of motions pushups (to floor or box), are all appropriate. Depending on where we are in our training and development, let’s choose one for training purposes. Any of the above will increase all of the above, as long as we are consistent with the movement pattern and integrity of the range of motion in the training to come. As a general guideline, we are looking for a difficulty that allows for at least 5 repetitions of the movement. Otherwise, it is likely best to modify to a slightly less challenging option, so that we can train additional volume (providing the adaptation we need to get stronger).

Strict Pull-ups


Benchmark Testing #2
Establish a Max Set of Strict Pull-Ups

Purely an assessment of where we are with our gymnastic strict strength. Previously tested on April 3, 2018. Previous scores, if entered, will display. We will continue to refine these movements in our next training cycle, “Grunt Work”. Today is purely a check-in as we track towards the larger picture that is our 2019 training.

Original post when first completed on April 3, 2018:
On the strict pull-ups, the same thought process applies. We can use bands, but we can also complete ring rows if you see fit. As long as we are consistent with the movement pattern, we will get stronger in these coming weeks.

Conditioning

FIGAWI (AMRAP – Rounds and Reps)


AMRAP 18:
200 Meter Run
16/12 Calorie Row
12 CTB Pull-Ups
8 Alternating Dumbbell Snatches (70/50)

Post rounds plus repetitions to wodify.
A full 200 counts as a single repetition.
As the repetitions decrease, the challenge of each station increases in “Figawi”.
On the 200m runs, we are looking for a paced effort. A chance to control our breathing, and focus ourselves for the next round.
On the row, we are looking to push our efforts here a touch more than the run, given how calories accumulate on the sliding scale. The more effort we put in, the faster the rate their accumulate. This is not to be confused with pushing our pace far beyond, given how we need our “pulling” capacity for the final two stations of the round, the pull-ups and alternating snatches.
On the CTB Pull-Ups, it is good to recognize that we are pulling for 75% of the workout (row, pull-up, snatch). Being smart about our efforts here and breaking up these repetitions can be a very wise move for most athletes. Even through we can do 12 unbroken CTB’s on the first round may not mean we should. A single break, at 7-5, can be a well-planned strategy even for our pull-up ninja’s. This is in the name of consistency. Over the course of the 18:00 time cap, we will see several rounds, and it’s less about the first round… more about the following.
On the alternating dumbbell snatches, these are all intended to be power snatches. At this heavier loading, we still want to ensure we are meeting the stimulus. Heavy, but always there. A loading that we very confident we could complete 10+ repetitions unbroken, changing hands immediately on the ground. Inside the workout, we are allowed to change hands in the air as long as the first head of the dumbbell passes below the top of our head.

Tips


And much like the CTB pull-ups, pacing here will be critical to finding our consistency. Touch and go repetitions are not wrong, but they likely will not be the ideal strategy if it reduces us to slow, challenging singles on the second or third round. In either case, given how we are again pulling in three out our four stations today, using our hips on each extension aggressively will put the work into our lower half, versus our upper half where we need to be conservative.

06.04.18

CrossFit Ecstatic – CrossFit


Notes


This week, we will be undergoing some benchmark assessments, purely to find where we stand.
Our following cycle, “Grunt Work”, scToday we are building towards a heavy back squat for the day.
A heavy – for training purposes – but not necessarily an all-time max.
Detailed breakdown in the respective section below, but our aim today is not to force a max out.
We’re smart athletes – let’s go by feel today and take a pulse on where we are. Nothing more, nothing less.
And most importantly, let’s have some fun while we’re at it.

Clean technique work and midline to finish.
Tomorrow (Tuesday), we will be re-testing strict handstand pushups and strict pull-ups.

Warm-up


ACTIVATION

3:00 Slow Bike or Row
1 Round of Strict Cindy (5 Strict PU, 10 Pushups, 15 Air Squats)

3 Rounds, rotating stations every :30 seconds:
A) Superman Rocks (https://www.youtube.com/watch?v=Bxu4D6VzZw0&width=640&height=480)
B) Hollow Rocks (https://www.youtube.com/watch?v=gQ2Pcv0GHtU&width=640&height=480)
B) Alternating Samson Stretches (https://www.youtube.com/watch?v=V3-tEdWuTbc&width=640&height=480)
C) Alternating Spiderman + Reach (https://www.youtube.com/watch?v=_OrggvuVU-M&width=640&height=480)

Followed by:
1:00 of Warrior Squats (https://www.youtube.com/watch?v=EfUJgmgTvlI&width=640&height=480)

Followed by…
Barbell Warmup (https://www.youtube.com/watch?v=mIjiebAcBJc&width=640&height=480)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Strength


Today’s effort is to build to a Heavy 1-Rep.
This is specifically written as a heavy, and not an absolute 1-Rep Max. As we finish our final week of “Silverback”, this is purely a gauging of where we currently are in our training loads. We will be moving directly into a box squat cycle, along with many other variations of squat work in our next cycle, “Grunt Work” (starting June 18). This is purely a chance to check in.

Warming Sets: 5-4-3-2-1
Let’s complete this with a short period of rest between sets. Not for time, and always moving with quality, but let’s bring the heart rate up a bit as we steadily climb through some lighter loads for repetition. Think about 30 seconds rest between each set.

Set #1 – 5 Reps @ 50% of Estimated 1RM

Set #2 – 4 Reps @ 55% of Estimated 1RM

Set #3 – 3 Reps @ 60% of Estimated 1RM

Set #4 – 2 Reps @ 65% of Estimated 1RM

Set #5 – 1 Rep @ 70% of Estimated 1RM

Back Squat


Building to a Heavy – Waves
We’ve trained through a handful of waves in “Silverback”. The theory behind wave training is what is known as “Post Tetanic Potentiation”. By challenging ourselves with a heavier load, we activate more muscle fibers. We’ll then back off a bit in loading (resetting the wave), to bring back speed to our lifts, and then build to a heavier loading once again. This is why a lighter load often feels significantly easier after completing even a single repetition at a heavier load. You’re body primes for further effort the more you challenge it, of course, in the right quantities. We can find our heavy today by using the same training PTP effect we used through our cycle – our body is trained to it. Yet, as we build to a heavy, if you’d rather complete steady climbing singles, that is naturally an option to take as well. Whatever the athlete feels most comfortable with.

Steadily build towards the first loading, followed by…

Wave #1
1 Rep @ 86% of Estimated 1RM

1 Rep @ 89% of Estimated 1RM

1 Rep @ 92% of Estimated 1RM

Wave #2
1 Rep @ 89% of Estimated 1RM

1 Rep @ 92% of Estimated 1RM

1 Rep @ 95% of Estimated 1RM

Steadily build to finish our heavy single for the day.

Clean Skill

Metcon (No Measure)


CLEAN TECHNIQUE

8 Sets of the Following Complex:
Clean Pull
Hang Squat Clean
Low Hang Squat Clean

Rest as needed between sets, but aim to keep it to 90 seconds or less.
Aim here is to practice with “technique loads”. For a ballpark estimate, we are looking to be around 70-75% for our final set. A challenging load, that feels “real”, but a loading we can refine our mechanics with.

On the clean pull, we are looking for bar path to start. Practicing our break off the ground, tracking the knees back and the bar close to our body. Finish with an aggressive extension, but the arms stay long.

On the hang squat clean, let’s bring the bar to just above the knees. Unhinge the knees to start, placing the bar high on the thigh, and then drive the hips back as the bar tracks down the thigh. At this position where the bar is just above the knee, we are looking for vertical shins. If they are angled forward, chances are we bent the knees a bit too much.

On the low hang squat clean, let’s bring the bar as close to the ground as possible, without actually touching the ground. This in practice is is descending the bar to high on the shins.

Midline

Metcon (No Measure)


Not for Time:
25-20-15-10-5:
Weighted AbMat Sit-Ups
Weighted Hip Extensions (25/15)

Not for time, but for quality.
Athlete’s choice on loading for the weighted sit-ups, but should be a load that all sets are completed unbroken with. If we do not have access to a GHD machine today for the hip extensions, complete as empty bar Good Mornings.

06.02.18

CrossFit Ecstatic – CrossFit


Notes


Sharing training today.
Opening with overhead work, priming ourselves for 3 waves of a Power Snatch ladder, increasing in loading in each passing set.

Warm-up


ACTIVATION

2 Rounds:
100m Jog
3 Strict Pull-Ups + 5 Alternating Spiderman and Reach, each side (https://www.youtube.com/watch?v=_OrggvuVU-M&width=640&height=480) + 7 Slow Air Squats
100m Jog
3 Strict Pull-Ups + 5 Russian Baby Makers (https://www.youtube.com/watch?v=HWHZp47EzgE&width=640&height=480) + 7 Slow Air Squats
100m Jog
Half of the Snatch Barbell Warm-Up

First Half –
5 Good Mornings
5 Back Squats
5 Behind the Neck Strict Presses

Second Half –
5 Stiff-Legged Deadlifts
5 Hang Muscle Snatches
5 Overhead Squats

Snatch Skill

Metcon (No Measure)


Minutes 0:00 – 4:00:
Build to a Moderate Set of 3 – Behind the Neck Strict Presses (https://www.youtube.com/watch?v=kv9MSxn6xIQ&width=640&height=480)
Take all repetitions from the rack.

With the bar starting on the back rack position, we are looking to complete a strict press with somewhere between our snatch and pressing grip. Using this as active mobility, opening our upper thoracic and shoulders for the following jerks, let’s challenge ourselves with a slightly more narrow grip without losing positioning. Our aim here to maintain a rigid midline during the press (rib cage down, to avoid torso hyperextension), along with emphasizing external rotation at the top of the press. Not tracked, but as a primer for the following snatch-grip push jerks.

Minutes 4:00 – 10:00:
Build to a Moderate Set of 3 – Behind the Neck Push Jerks (https://www.youtube.com/watch?v=qEwnbaXyufc&width=640&height=480)

Also not for tracking, but for positioning. The purpose here is to receive the bar in our “power catch” position. This is a primer for the following power snatches. Aim to focus on our positioning beneath the barbell in the catch – feet no wider than shoulder width, along with active shoulders in the externally rotated position.

Power Snatch


3 “Giant Sets” of 3-2-1 Snatches. Weights continue to climb throughout.
The aim here is to move through the 6 repetitions as if it is one “giant set”. Use a single bar and change the loadings, but move through each 3-2-1 with purpose, resting as little as needed between repetitions. In between full giant sets, rest exactly 1:30.

3 Reps @ 65% of 1RM Snatch

2 Reps @ 70% of 1RM Snatch

1 Rep @ 75% of 1RM Snatch

3 Reps @ 70% of 1RM Snatch

2 Reps @ 75% of 1RM Snatch

1 Rep @ 80% of 1RM Snatch

3 Reps @ 75% of 1RM Snatch

2 Reps @ 80% of 1RM Snatch

1 Rep @ 85% of 1RM Snatch

06.02.18

CrossFit Ecstatic – Community WOD


Warm-up


Line Drills

200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
Toe Walk
Heel Walk
Side Shuffle
High Knees
Butt Kickers
Modified Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Stiff-Legged Deadlifts

Mobility


PVC Pass Throughs – :30 Seconds


With hands wide and arms long, raise arms up and over the head until PVC touches behind you.

Warrior Squats – 1 Minute

With the barbell on the ground directly in front of you, squat down and place one hand on. Keeping that elbow locked out and your chest tall, reach with the opposite hand overhead, focusing on rotating the shoulders and upper back (thoracic). Look towards the fingertips, pause for a moment, and then change arms.

PVC Overhead Squats – :30 Seconds

With elbows locked out overhead, squat to full depth with a pause in the bottom. Quality over speed here.

Rehearsal


1 Round

5 Calorie Row
50 Meter Run
5 Power Snatches
1 Rope Climb

Conditioning

Roped In (Time)


For Time:
50/35 Calorie Row
800 Meter Run
30 Power Snatches (115/80)
800 Meter Run
5 Rope Climbs

In this chipper workout, athletes will move through each movement in order until completion. Either have athletes run on a challenging 600 hill run course (if you have one) or an 800 meter run course. The weight on the barbell should be something that athletes could complete 15+ repetitions unbroken when fresh. A small set or a single should always be there during the workout. Stagger by 3-4 minutes at the beginning if short on rowers. If unable to run, complete the following:

For Time:
50/35 Calorie Row
30 Power Snatches
50/35 Calorie Row
5 Rope Climbs
50/35 Calorie Row

06.01.18

CrossFit Ecstatic – CrossFit


Notes


Squatting session to start our training day, which will then lead us into Conditioning.
Utilizing the Wreckbag today in interval training, where the “team” variation is preferable. Individual version also posted in the event that we are training solo today.
Midline work to close out the day.

Warm-up


ACTIVATION

Alternating OTM x 6 (1 Round):
Minute 1 – :40s Light Bike or Row
Minute 2 – :40s Alternating Samson Stretches (https://www.youtube.com/watch?v=V3-tEdWuTbc&width=640&height=480)
Minute 3 – :40s Light Bike or Row
Minute 4 – :40s Warrior Squats (https://www.youtube.com/watch?v=EfUJgmgTvlI&width=640&height=480)
Minute 5 – :40s Light Bike or Row
Minute 6 – :40s Wall Squats (https://www.youtube.com/watch?v=pktIjwNiuYE&width=640&height=480)

Followed by…

Barbell Warmup (https://www.youtube.com/watch?v=mIjiebAcBJc&width=640&height=480)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Strength

Back Squat


Part A – Back Squat
3 Sets of 10 Reps
Second week of a micro-progression, building in higher volume squat efforts. Adding 3% to last week’s 3×10 (which was completed at 70%). Rest as needed between sets, but aim to keep it at or below 3:00 between.

Working Weight – 73% of 1RM Back Squat

Front Squat


Part B – Front Squat
3 Sets of 3 Reps
A challenging load, but by no means a max effort triple. Much like above, rest as needed between sets, but aim to keep it at or below 3:00 between

Working Weight – 80% of 1RM Front Squat

Conditioning

Bumpy Ride (Team) (AMRAP – Rounds and Reps)


In Teams of 3, AMRAP 25:
9/6 Calorie Assault Bike
6 Lateral Burpees over Wreckbag
100m Wreckbag Run (50/35)

Partners complete full rounds before switching.
Post total rounds, plus repetitions, to the tracker below. For clarification, when the first athlete complete the 100m Wreckbag run, that counts as a full round. When the whole team has gone through for a full iteration, that is 3 rounds complete (3 athletes moving through the 9/6 bike, 6 burpees, and run).
If we do not have a Wreckbag, this can be completed with a 53/35lb Kettlebell, at the hang position during the runs.

Building intensity through intervals today.
If we are using a Schwinn Bike today, complete 12/9 calories per round.
If we are modifying with a rower, complete as 12/9 calories per round.
If we do not have access to a bike or rower today, let’s complete each round with a 35 double-under buy-in.

On the lateral burpees over Wreckbag, we are looking to lay the bag parallel to our body when we move into the burpee. Much like the Open standards, we are looking for a two foot jump up from the burpee, and then a two foot jump over the bag. Stepping over is allowed, but not considered “Rx” for scoring purposes.

Bumpy Ride (Individual) (Time)


7 Rounds:
9/6 Calorie Assault Bike
6 Lateral Burpees over Wreckbag
100m Wreckbag Run (50/35)
Rest 1:00 between rounds.

If we do not have a Wreckbag, this can be completed with a 53/35lb Kettlebell, at the hang position during the runs.
Post completion time to the tracker below.

Building intensity through intervals today.
If we are using a Schwinn Bike today, complete 12/9 calories per round.
If we are modifying with a rower, complete as 12/9 calories per round.
If we do not have access to a bike or rower today, let’s complete each round with a 35 double-under buy-in.

On the lateral burpees over Wreckbag, we are looking to lay the bag parallel to our body when we move into the burpee. Much like the Open standards, we are looking for a two foot jump up from the burpee, and then a two foot jump over the bag. Stepping over is allowed, but not considered “Rx” for scoring purposes.

Midline

Metcon (No Measure)


3 “Giant Sets”:
GHD Supine Hold (https://www.youtube.com/watch?v=zTikRBHZV4Y&width=640&height=480)
Side Plank (right) (https://www.youtube.com/watch?v=NXf20DUbAjA&width=640&height=480)
Side Plank (left)
Round 1 – :60s at each movement.
Round 2 – :45s at each movement.
Round 3 – :30s at each movement.

Rest as needed between sets, but aim to keep the rest to 2:00 or less. Sets do not need to be unbroken, but, let’s push for aggressive sets completing these time domains quickly. On the GHD Supine hold, modify appropriately so that we can complete that first hold with at most, one break. Modifying to :30s/:20s/:20s (Rounds 1/2/3 respectively) is a option for those new to the movement.

05.31.18

CrossFit Ecstatic – CrossFit


Warm-up


(0:00-12:00)
Line Drills
200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
Toe Walk
Heel Walk
Side Shuffle
High Knees
Butt Kickers

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

Mobility


Front Rack Stretch – 1 Minute
Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Wrist Stretch – :30 Seconds
From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist. At the halfway point, switch fingertips to face away and repeat.

Childs Pose – :30 Seconds
With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch

Rehearsal


1 Round
7 Double Unders
5 Toes to Bar
3 Power Cleans

Build to second weight

1 Round
7 Double Unders
5 Toes to Bar
3 Power Cleans

Conditioning

Mani Pedi (Weight)


On the 2:00 x 7 Sets:
36 Double Unders
9 Toes to Bar
3 Power Cleans

Combining strength and skill within today’s workout. Athletes will complete one round every two minutes, building in weight on the power clean as they see fit to a heavy triple for the day. These do not have to be completed “touch-and-go”, however they should be at a weight where a single repetition is always there. Score today is the final completed weight on the barbell.

05.30.18

CrossFit Ecstatic – CrossFit


Notes


Opening with upper body pressing to start our day, in our fourth week of our push press progression.
Body Armor to follow, focusing on positioning with weights overhead.
Conditioning to finish in the form of a triplet – rowing, wallballs, and dumbbell hang clean and jerks.

Warm-up


ACTIVATION

21-18-15:
Calorie Bike or Row
1 Round after each set:
5 Inchworms (https://www.youtube.com/watch?v=gDweumAbvfQ&width=640&height=480)
10 Superman Rocks (https://www.youtube.com/watch?v=Bxu4D6VzZw0&width=640&height=480)
5 Wall Squats (https://www.youtube.com/watch?v=pktIjwNiuYE&width=640&height=480)
10 Air Squats

Push Press (4×6)


Week 4 out of 4 in our Push Press progression.
We have completed this repetition scheme at 65, 70, and 75%.
All repetitions are to be taken from the rack.

4 Sets of 6 Reps:
80% of 1RM Push Press

Rest as needed between sets, but aim to keep it to 3:00 or less.

Body Armor

Metcon (No Measure)


3 Giant Sets:
16 Standing Unilateral Dumbbell Strict Presses
32 Seated Low Banded Rows (https://www.youtube.com/watch?v=wiyVfcpY34o&width=640&height=480)
Rest 1:30 between sets.

On the standing unilateral presses, clean both dumbbells to the rack position. Pressing a single dumbbell at a time and alternating for a total of 16 repetitions (8 each side), focus on what our mid-section is doing under the loading. The aim is to square ourselves to the front, fire the abdominals to close the ribcage down, and maintain a stacked midline as we press each single weight overhead. Fight the urge to allow the body to compensate and lean to one side, or hyperextend as the weights move overhead. Athlete’s choice on loading, but positioning is the aim here over maximal weights. Free to build over the course of the three giant sets.

On the seated low banded rows, sitting can allow us to focus better on what our midline is doing during the pull. Row to sternum level, using a band that allows for each set to be completed unbroken each time.

Conditioning

Speed Boat (Time)


3 Rounds:
30/21 Calorie Row
25 Wallballs (20/14) *Females to a 9′ Target
10 Dumbbell Hang Clean and Jerks, left side (50/35)
10 Dumbbell Hang Clean and Jerks, right side (50/35)

On the single arm dumbbell hang clean and jerks, we are looking for “Open” standards here. Athlete’s choice which arm to begin with, but these are 10 repetitions on each side. And we must complete all 10 repetitions on one side before moving onto the other. Stimulus wise, we are looking for a dumbbell weight that we are very confident we could complete 15+ repetitions with on each side if we were to try. Looking for a metabolic load today.

The row, to start, is a paced effort. We want to move through these counts with effort, but we naturally want to focus more on the movements that could result in a stoppage of forward progress (WB’s and DB snatches). Our aim is to come off the rower ready to bite into a large set of wallballs, rather than to push the row, and require an extra couple of breaks on the medicine ball to clear the repetitions. If we are confident that we are going to move unbroken for the entire three rounds of the triplet, then we start to think about pushing the row speed. It then becomes a question of how fast can we row, without requiring additional breaks on the wallballs and snatches.

On the wallballs, we want to think through a strategy that will last us the duration of the workout. This is a movement that can slow down dramatically for athletes when they push too far. Best to hold back a touch more than we think we need to in the first round, and aim to accelerate to the end inside rounds 2 and 3.

On the dumbbell hang clean and jerks, we are looking to complete all 10 repetitions on the left side, before transitioning to the right side for the second set of 10. Same standard as the open for these repetitions, where the athlete can push press or push jerk the repetition to the finish.

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