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0001148

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.

Warm-up


10 mins

Strict Gymnastics

Metcon (Time)


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.

Weightlifting

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.

Conditioning


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:
5 Thrusters
200 Meter Run
5 CTB Pull-Ups
200 Meter Run
5 Thrusters

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:
5 Thrusters
100m Run
3 CTB Pull-Ups
100m Run
2 Thrusters

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)


For 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.

0001147

CrossFit Ecstatic – CrossFit


Training Day Overview


Three parts today to our Tuesday.
1. Deficit Deadlifts. Building to a moderately heavy double from 3″.
2. “The Good Life”, a conditioning repeat.
3. Odd-Object Conditioning, with carries and sled drags.

Warm-up


10 mins

Weightlifting

Deadlift (6×2)


6 Sets of 2
Deficit – 3″

On today’s deadlifts, we are pulling from a deficit. Standing on plates is the aim today, challenging our position off the floor. In regards to percentage, is it our aim to stay on the lighter side if this is a newer movement to us. On all repetitions, let’s set the bar back to the floor (avoid touch and go).

We are looking to start in the 50-55% range, and finish in the area of 65-70%. On the moderate side, with a focus on sound positioning.

Conditioning


Specific Primer for “The Good Life”
Our aim in today’s primer is to elevate the heart rate. These are relatively simple and common movements for us, but the speed of the transitions and the higher heart rate breathing is what we want to activate.

Primer Set #1 (low intensity)
2 Rounds:
200 Meter Row
5 “Breathing Burpees”
5 Box Jumps

Rest as needed, followed by Primer Set #2 where we are looking to meet in the middle between the first pace, and our workout pace:
150 Meter Row
5 “Breathing Burpees”
5 Box Jumps
150 Meter Row

This second row allows us to train the transition back into the rower, which is absolutely a skill we want to refine. Rest as needed, followed by Primer Set #3, which is at workout pace (high intensity):

250 Meter Row
3 Burpees
5 Box Jumps
100 Meter Row

Increasing the opening row to 250 meters so that we can find our opening pacing on the workout. Following, rest 4:00, and begin.

The Good Life (Time)


3 Rounds:
500 Meter Row
12 Burpees
21 Box Jumps (24/20)

*Run multiple heats if needed as opposed to a stagger, as the burpees and box jumps will most likely be quicker than the time on the rower. If not rowing today, complete one of the following:
400 Meter Run
28/20 Calorie Assault Bike

Transitions count. If there is one goal we are focusing on today, it is urgency in transitions.

Recall that a meter row is a pace setter. We aren’t going to stop on a row. But we very well may on the burpees and box jumps if we push here too hard. The goal here is to minimize the amount of time not working – to achieve that, this row should be ~5-10 seconds slower than your 2K pace. What’s more important here is getting off the rower and *immediately* moving with a purpose to start our burpees.

On the burpees, breathe. Focus on the breathing burpee cadence and force air in. If we push too aggressively on these, we lose our ability to cycle through the box jumps. We cannot tax ourselves out here. We need to remain composed so that we can preserve our agility on the box.

On the box jumps, a two foot jump will be considered “Rx”. Step-ups are always an option, but won’t be marked as “Rx”. Recompose on top of the box, and make your move for your next repetition.

ODD-OBJECT CONDITIONING

Metcon (No Measure)


3 Rounds, Not for Time:
100m Farmers Carry
200m Sled Drag
Rest 2:00 between.

The focus of effort today is on speed inside these movements. Today, it is better to go a bit lighter on both movements if it allows us to go faster.

On the farmers carry, we are looking to fast-pace-shuffle this distance. A walking pace during “Body Armor” sets is appropriate, allowing us to go heavier, but we have the opposite aim today. Let’s move on these carries, to the tune of at the slowest, shuffling. This again likely means the weights need to be lighter. In terms of equipment, athlete’s choice – dumbbells, kettlebells, or torpedos.

On the sled pull, we are facing away from the sled, connected via straps or a harness. Same aim here as well – we want to fast pace this drag to the tune of fast-pace-shuffling if we can with the weight.

The 2:00 rest between rounds affords us the chance to recover our breathing, which we want to challenge here. Challenge the loads, yes, but let’s move with speed today.

0001146

CrossFit Ecstatic – CrossFit


Training Day Overview


“Grunt Work” – Week 11.

In our second to last week in the cycle, we will be backing off our higher percentage lifts. We will still be squatting today, but purposely with lighter loading, and after the conditioning set we have planned.

Starting our day dedicating a good amount of time on the hang snatch. Simply finding a check-in on where we are with the movement, which will give us a good launch off point for the next training cycle. Not a max attempt today – purely a check-in on a heavy.

Conditioning, Back Squats, and Gymnastics in that order to finish the day.

Warm-up


10 mins

Weightlifting

Hang Squat Snatch


In a 15:00 Window (00:00-5:00, then 5:00-15:00 on the clock):

From the 0:00-5:00:
1 Hang Snatch Pull
1 Hang Snatch High Pull – http://youtu.be/9dWQ-Up9cyc
1 Hang Squat Snatch
1 Snatch Balance – http://youtu.be/9536owLEv7g

Hang Snatch Pull – Aggressive drive through the floor to extension, but the arms do not bend.
Hang Snatch High Pull – Builds upon the last, now with an elbow bend. Bar travels to about heart level.
Hang Squat Snatch – Full movement, piecing in the last two movements with the turnover.
Snatch Balance – From the back rack, further training our speed beneath the bar.

From 5:00-15:00:
3 Sets of 1:
Hang Squat Snatch

Building to a heavy for the day. Athletes can take this repetition from the high hang (pockets) or knee-level. This is purely to get a rough picture of where we are inside the movement, looking ahead towards our next cycle. Record heaviest single.

Conditioning


Specific Primer for “High Heels”
Transitions and timing is what we are after in these primer rounds. To start, we’ll simply get a handful fo transitions in. On the second primer set, we’ll move through rounds as if we are inside the workout, fine tuning our composure breath before the rope, and our quick transition back to the barbell afterwards. Our third primer set is close to a full round, feeling through a single set of 30 double-unders.

Primer Set #1 (low intensity):
3 Rounds:
3 Hang Squat Snatches
10 Double-Unders

Simply feeling through the transitions here, not for time or intensity.

Primer Set #2 (workout intensity):
3 Rounds:
3 Hang Squat Snatches
10 Double-Unders

Aim to speed our transitions now to the point where we are imagining we are in the middle of the workout. Focus on the composure breath before the jump rope, and the speed back to the barbell after completion.

Primer Set #3 (workout intensity):
6 Hang Squat Snatches
30 Double-Unders
2 Hang Squat Snatches

Close to a full round, this affords us the chance to feel through a significant amount of double-unders in our warm-up. The final two hang squat snatches allow us to further refine the transition back to the bar. Following, rest 4:00, and begin.

High Heels (AMRAP – Rounds and Reps)


AMRAP 9:
10 Hang Squat Snatches (75/55)
30 Double-Unders

In “High Heels” we have a light barbell coupled with the jump rope. Stimulus wise, we are looking for a loading that we feel confident completing 25+ reps unbroken if we tried. On the lighter side today, which in turns, turns our focus to transitions and metabolic pacing.

As we look at the hang snatch, we still need to respect the barbell. Although a lighter load, if we find ourselves muscling our way through, we will be tiring our shoulders and arms unnecessarily. On the double-unders, if we lose our spin, it’s rarely due to our breathing, and more so because our arms went “lactic”. By respecting the barbell, we can continue the push forward with the jump rope which is likely going to be the limiting factor in the later rounds (avoiding trip ups).

The jump rope will be the friction spot for most of us inside this workout. Although the met-con will be there, our ability to maintain control on the rope will likely be the separator. We can control our pacing here through the above to start (efficiency on the barbell), but also through composure breaks after picking up the jump rope.

After completing our final hang squat snatch, pick up the rope, and take a moment to breathe. This composure breath may last a full 5 seconds, or even a fraction of a second (depending on our DU capabilities). But having this break here allows us to stay centered and relaxed on the rope. And this is a must deeper inside the workout. Where we are not looking to take a composure break is before the snatch barbell. This is a loading light enough to grab and go. To just start. So let’s do that, knowing that we are going to take our brief break before we start the double-unders.

This is a workout where we are looking for our last round to be just as fast as our second. We are striving for consistency. Recording individual round times is likely not worth the squeeze, but instead, we can take a halfway check-in. At the half

Weightlifting

Back Squat


On the Minute x 9:
1 Pausing Back Squat
1 Back Squat

Sets #1+2+3 – 60%
Sets #4+5+6 – 66%
Sets #7+8+9 – 72%

Purposefully placing our squats post-conditioning as we keep the loading on the lighter side. On the pausing squat, pause for a 2-count before standing. No pause on the second squat.

Gymnastics Conditioning

Metcon (Time)


For Time, with a 5:00 Time Cap:
50 Strict Pull-Ups
*Every break, complete 5 Strict Ring Dips

This is an aggressive time cap to control our time on the bar today. If we reach the cap, add a single :01 onto 5:00 for every repetition not completed.

**Banded for scaling

0001142

CrossFit Ecstatic – CrossFit


Training Day Overview


Starting the day building upon our handstand pushup progression from last week.

Conditioning to follow, in the form of three AMRAP’s with rest between. Following a double-under “buy-in”, we’ll be completing rounds of ascending weight OHS and burpee box jump overs.

Warm-up


ACTIVATION

3:00 Tempo Bike
1st minute slow, 2nd minute moderate, 3rd minute moderate/fast.

1:00 Medball Thoracic Opener – http://youtu.be/mOEpmTo8uuE
1:00 Wrist Stretches on Box – http://youtu.be/vyYr6TXA018

3 Spidermans each side
9 Empty Barbell Overhead Squats
12 Superman Rocks

Gymnastics

Metcon (Time)


10 Sets for Time:
40% of Max Strict HSPU

Last week, we completed 12 sets at 30%, which build on the first week of 10×30%. This week, we are transitioning towards 40% of our max handstand pushups, but reducing back to 10 sets. So that we can compare times previous weeks:
Today – 10 x 40%
Last Week – 12 x 30%
2 Weeks – 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.

Conditioning


Specific Primer for “Slap Happy”
Three rounds, touching all three loads on the workout today. Just as much important for feeling the loadings, as it is to get the necessary repetitions in to turn on the engine. With the first round being our walk-through, rounds two and three are intended to build towards workout intensity.

Round #1
25 Double-Unders, directly into…
2 Rounds:
4 Overhead Squats (first load)
2 Burpee Box Jump Overs

Rest as needed, followed by Round #2
25 Double-Unders, directly into…
2 Rounds:
3 Overhead Squats
2 Burpee Box Jump Overs

Rest as needed, followed by Round #3
25 Double-Unders, directly into…
2 Rounds:
2 Overhead Squats
2 Burpee Box Jump Overs

Aim here is to feel through the transitions back to the barbell, along with finding our pacing (footwork and breathing), on the burpee box jump overs. Following our third and final round, build back down to our starting overhead squat weight, and rest 4:00 before beginning.

Slap Happy – Part 1 (AMRAP – Rounds and Reps)


In a 5:00 Window…
100 Double-Under Buy-In, followed by AMRAP:
12 Front Squats (95/65)
4 Burpee Box Jump Overs (24/20)

Rest 5:00
Stimulus wise, we are looking for the following:
Part #1 – A loading we could cycle for 25+ reps unbroken, when fresh.
Part #2 – A loading we could cycle for 20+ reps unbroken, when fresh.
Part #3 – A loading we could cycle for 15+ reps unbroken, when fresh.

In each set, throughout all three parts, we are aiming for unbroken overhead squats. This is a number where each set will become challenging, but the effort of dropping the bar from overhead to the eventual second snatch will add a significant amount. As we get the bar overhead, from round 1 to the end, let’s commit to unbroken sets.

In turn, relative to our overhead squat ability, we need to ensure that we are entering each squat set with enough strength to make it through. We do that in two places – before picking the bar up (composure breath), and management on the burpee box jump overs.

On the break before the bar, give ourselves a breath to compose ourselves. Let’s not wait for perfect, but let’s commit to each set before picking up the bar. At these loads, for these set counts, we will be challenged… but it won’t start until deep in the set where we are only a couple of reps from completion. But nonetheless, let’s commit to each set through a recomposure breath at the start of each.

On the burpee box jump overs, let’s slow our pace a bit here so that we have our best for the barbell. We are not means throwing away these reps, but a methodical, controlled pace here is best for setting ourselves up for our highest round counts. Diligent footwork here on the step-up of the burpee allows us to minimize the effort to get from one side to the other.

Slap Happy – Part 2 (AMRAP – Rounds and Reps)


In a 5:00 Window…
100 Double-Under Buy-In, followed by AMRAP:
8 Front Squats (115/80)
4 Burpee Box Jump Overs (24/20)

Rest 5:00

Slap Happy – Part 3 (AMRAP – Rounds and Reps)


In a 5:00 Window…
100 Double-Under Buy-In, followed by AMRAP:
4 Front Squats (135/95)
4 Burpee Box Jump Overs (24/20)

0001141

CrossFit Ecstatic – CrossFit


Training Day Overview


Two parts today, with a focus on the power clean.

Starting our day off with technical work. Build to a heavy complex for the day – 1 hang power clean + 1 power clean.

Following comes conditioning. “Power Ranger” couples a moderate barbell with running. We’ll move through a descending repetition scheme in both movements.

Warm-up


ACTIVATION

200m Row, 20 Banded Good Mornings
100m Run, 16 Suitcase Deadlifts (7/side) – http://youtu.be/PCb54_AYNNE
200m Row, 12 Barbell Rollouts – http://youtu.be/hOHeVyMVPQQ
100m Run, 8 Deadlifts + 8 Hang Muscle Cleans (empty barbell)

2:00 Laying Front Rack Stretch – http://youtu.be/S9U0JGGNx9Y

Barbell Warmup:
5 Good Mornings
5 Elbow Rotations
5 Strict Presses
5 Hang Power Cleans
5 Stiff-Legged Deadlifts

Weightlifting

Power Clean


“On the 1:30” x 5:
1 Hang Power Clean
1 Power Clean

Set #1 – 75% of estimated 1RM Power Clean
Sets #2,3,4,5 – Build to a heavy complex for the day, but not an all-time max. Let’s move well here.

On all sets here, let’s drop from the top after each power clean. We are not looking to go touch and go here fro the hang power clean to the power clean. Focusing in on our set-up position from the floor, let’s start from a dead stop.

Conditioning


Specific primer for “Power Ranger”:
Build to our working weight, followed by a couple of touch and go sets before beginning. We have two primer rounds below. The first is focused on finding the touch and go repetitions coupled with a light pace on the running, whereas the second is intended to bring our workout running pace into the primer.

Round 1:
3 Touch and Go Power Cleans
200 Meter Run
2 Touch and Go Power Cleans

Rest as needed, followed by Round 2:
3 Touch and Go Power Cleans
100 Meter Run (workout pace)
2 Touch and Go Power Cleans
100 Meter Run
1 Power Clean

In this second round, we are breaking up our 200 meters of running along with affording ourselves (3) transitions back to the barbell. As one can imagine, transitions to our bar are highly important in this workout. Following, rest 4:00, and begin.

Power Ranger (Time)


15 Power Cleans, 600m Run
10 Power Cleans, 400m Run
5 Power Cleans, 200m Run
Rx – 155/105

In “Power Ranger”, we have a moderate barbell. We are looking for a loading that we could cycle for 15+ repetitions unbroken, if we absolutely had to. Strategy wise, we may break that barbell up once or even twice in the opening 15 reps, but it’s a load that we feel very confident cycling.

Inside this workout, we want to cycle as well. Commonly, a “slightly heavier” loading such as this barbell results in fast singles. But the way this workout is set-up, it pays to aim for touch and go repetitions. Although we naturally gravitate towards whatever method could bring us our fastest time, we actually have a larger goal today – to get outside our comfort zone on he power cleans. Le’s aim for good sized sets, from start to finish.

To put a little more context behind it, let’s aim for at most two breaks in the first 15 reps. In round two’s 10 reps, at most a single break. And on the final 5 reps, let’s aim for unbroken. In training, we have nothing to loose, everything to gain.

0001140

CrossFit Ecstatic – CrossFit


Training Day Overview


“Grunt Work” – Week 10.

Week three of three in our back squat wave build. Following with a 3% in last weeks front rack reverse lunges to cap off our squat efforts for the day.

This will take us into our next part, a pairing of two complexes – gymnastic and olympic. Building to a heavy snatch complex for the day, we’ll challenge our movement with a gymnastic buy-in each round.

Warm-up


1:30 on bike/rower
6 Slow Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers
:30s Cossack Squat – http://youtu.be/Bvodm1BivOo
:30s Warrior Squat
10 PVC Pass Throughs

Snatch Warmup
Empty barbell:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Presses (behind the neck)
5 Overhead Squats

1 Set:
5 Muscle Snatches
4 Overhead Squats
3 Pausing Snatch Balances (2s pause in catch)

Free to add light loading to the complex.

Weightlifting

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


On the 2:00 x 6 Sets:
On the 0:00… 3 Reps @ 79%
On the 2:00… 1 Rep @ 89%
On the 4:00… 3 Reps @ 82%
On the 6:00… 1 Rep @ 92%
On the 8:00… 3 Reps @ 85%
On the 10:00… 1 Rep @ 95%

Week three in this progression, increasing by 4% from 5/20/19

Front Rack Lunge (2×14)


2 Sets of 12 @ 52%
Percentage based off our 1RM Front Squat.

These are stationary “step-back” lunges, with 6 reps on each side (alternating) for the 12 rep total. All reps are taken from the rack, and rest as needed between sets. This is a 3% increase from last week, with the same total for each set.

Snatch


“On the 2:00” x 7 Sets:
4 Toes to Bar
2 Bar Muscle-Ups
1 Hang Power Snatch
1 Overhead Squat
1 Hang Squat Snatch

Inside this combination of gymnastics and the barbell, we’ll open up each round with a gymnastic complex. Stimulus wise, we are looking for a set count that we feel very comfortable completing unbroken for at least the first few rounds. A brief break after the toes to bar is entirely acceptable, but we are looking to get to the barbell each round at the latest by the :40s mark.

Today is an excellent day to modify the volume to ensure we are meeting that criteria, as well as integrating a bar muscle-up drill if we are not yet completing the full movement.

Following our gymnastics “buy-in”, we have our snatch complex.
We are looking for this to be completed unbroken, barring any shoulder/safety issues bringing it down from overhead. Any time remaining after completing the complex in the 2:00 window is rest.

Set #1 – 60%
Set #2 – 64%
Set #3 – 68%
Set #4 – 72%
Sets #5+6+7 – Build to a heavy complex for the day.

0001139

CrossFit Ecstatic – Community WOD


Conditioning


Specific Primer for “Adderall”
Moving in reverse order, let’s first start with the thrusters, moving to the power snatch, and finally on the clean and jerk. Resting 3:00 between efforts, our aim is move from a slow -> moderate -> fast pace on the run, with our “fast pace” being our planned workout pace for the opening effort in Part #1.

Round #1:
400 Meter Run (light pace)
5 Thrusters

Rest as needed (~2:00), followed by Round #2:
200 Meter Run (moderate pace)
4 Power Snatches

Rest as needed (~2:0), followed by Round #3:
200 Meter Run (fast pace)
3 Power Clean and Jerks

Following, rest 4:00, and begin.

Adderall – Part 1 (AMRAP – Reps)


Part #1 – In a 10:00 Window:
Run 1 Mile (1600 Meters)
Time Remaining, Max Power Clean and Jerks (115/80)

— Rest 3:00 —

*Score is total C&J

**If not running (1 mile):
112/80 Calorie Assault
1600 Meter Row
8:30 Cap on All Movements

Adderall – Part 2 (AMRAP – Reps)


Part #2 – In a 7:00 Window:
Run 800 Meters
Time Remaining, Max Power Snatches (95/65)

— Rest 3:00 —

*Score is total Snatches

**If not running (800m):
56/40 Calorie Assault
800 Meter Row
5 Minute Cap on All Movements

Adderall – Part 3 (AMRAP – Reps)


Part #3 – In a 4:00 Window:
Run 400 Meters
Time Remaining, Max Thrusters (75/55)

*Score is total Thrusters

**If not running (400m):
28/20 Calorie Assault
400 Meter Row
2:30 Cap on All Movements

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

Josh Diehl

Josh Diehl

Coach

CF-L1

Michelle Casto

Michelle Casto

Coach

CF-L2, CrossFit Mobility

Sawyer Green

Sawyer Green

Coach

CrossFit Level 1