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CrossFit Ecstatic –


Notes


Handstand pushup conditioning to start our day, leading into barbell work. Building to a heavy single on the push jerk.

This will lead us into our conditioning effort for the day – and ascending repetition workout comprised of deadlifts, hang power cleans and push jerks at a moderate load.

Lower volume day, so that we can bring higher intensity.

Warm-up


ACTIVATION
3:00 Bike
Min 1 – Light easy pace
Min 2 – Moderate pace
Min 3 – gradually increase intensity to fast pace

With an empty or very light barbell:
5 Good Mornings
5 Elbow Rotations
5 Strict Presses
5 Deadlifts
5 Hang Power Cleans
5 Power Cleans

Gymnastics Conditioning

Metcon (5 Rounds for reps)


Handstand Push-Up Conditioning

Every 2:00 x 5 Rounds:
20/14 Calorie Row
Time remaining inside each 1:30 window, Max HSPU
At the 1:30 mark of each round, all efforts stop. Mandatory rest from the 1:30-2:00 on each round.

Rounds 1+2+3 – Strict Handstand Pushups
Rounds 4+5 – Kipping Handstand Pushups

At the start of the first window, athletes row the buy-in calories. As an example, let’s use an athlete who finishes their calories at the 1:05 mark. From the 1:05 mark to the 1:30 on the clock, the athlete has the chance to accumulate handstand pushup repetitions in as many sets as they would like. At the 1:30, the athlete must rest for 30 seconds, awaiting the start of the next round. They are in effect 2:00 windows where we are only allowed to work for 1:30.

Rounds 1+2+3 are strict repetitons as Rx. If we are below 3 repetitions strict unbroken fully rested, let’s complete these as kipping for all five rounds, with the secondary option to complete these are strict pike pushups.

Strength

Push Jerk (5-4-3-2-1)


On the 2:00 x 5 Rounds:
Set #1 – 5 Push Jerks
Set #2 – 4 Push Jerks
Set #3 – 3 Push Jerks
Set #4 – 2 Push Jerks
Set #5 – 1 Push Jerk

Building to a heavy at each, but not a max effort. Moving by feel today, with a starting area for the set of 5 in the ~70% range of our best jerk, climbing in steady increments from there. All repetitions come from the rack.

Conditioning


Specific primer for “Down Time”
Build to a loading slightly heavier than we plan to use in the workout, followed by:
1 Deadlift, 1 Hang Power Clean, 1 Push Jerk
2 Deadlifts, 2 Hang Power Cleans, 2 Push Jerks

Following, reduce back to our working load for the day, and complete a final primer round:
2 Deadlifts, 2 Hang Power Cleans, 2 Push Jerks
3 Deadlifts, 3 Hang Power Cleans, 3 Push Jerks

Following, rest 3:00-5:00, and begin.

Down Time (AMRAP – Rounds and Reps)


Ascending Ladder for 7 Minutes:
3 Deadlifts, 3 Hang Power Cleans, 3 Push Jerks
6 Deadlifts, 6 Hang Power Cleans, 6 Push Jerks
9 Deadlifts, 9 Hang Power Cleans, 9 Push Jerks
12 Deadlifts, 12 Hang Power Cleans, 12 Push Jerks
Rx – 115/80

Continue to add (3) repetitions per round until the 7:00 time cap.
Scoring will be rounds plus repetitions, which is simply easier to record than doing the math on our own. As an example, if we complete the round of 15’s and finish with 5 deadlifts, that would be 5 rounds + 5 repetitions.

Stimulus wise, we are looking for a barbell that we are very confident we could complete 21 push jerks with, unbroken when fresh.

Strategy wise, we want to always be wary of the ascending ladders. Workouts such as so can trick us into moving too fast, too soon, coming out of the gates too aggressively. The “real” workout does not begin for us until the 12’s and beyond. And when we get there, that’s when we want our larger sets. Not in the beginning of the workout. The deeper we move into an ascending repetition scheme, the more challenging the sets become. Being heavily fatigued and approaching 18 push jerks can cause several breaks if we don’t plan our efforts accordingly.

Pace the front end, and at the 3:30 mark, aim to move 10% faster.

CrossFit Ecstatic –


Notes


Week #5 of “Gymnasty”.

Opening with our “Hatch” squat variation, building upon last week.

Following, testing Ring Muscle-Ups. Purely for a check-in as we transition our focus of effort towards building capacity in the kipping movements in “Gymnasty”.

Conditioning to finish, in the form of a short-chipper called “Jump Start”.

Warm-up


ACTIVATION
Rotating Stations Every 2:00, for 8 mins:
Station 1 – 30/21 Calorie Row
Station 2 – Mobility Station (see below)
Station 3 – 24/17 Calorie Assault Bike
Station 4 – 5 Strict Pull-Ups + 10 Pushups + 15 Air Squats + 20 Sit-Ups

Mobility Station
Complete all three movements below inside the 2:00 mobility window per round:
3 Russian Baby Makers
3 Slow Walkouts
3 Spidermans per side

Not for time, but for our best quality:
5 Slow Wall Squats

3 Sets, adding very light loads as we go:
5 Good Mornings
5 Back Squats
5 Front Squats

Strength


18 mins

Back Squat (6-4-3-2)


Week #5 of our “Hatch” squat variation. Building upon last week’s repetition change, now increasing our percentages slightly.

6 Repetitions @ 76%
4 Repetitions @ 81%
3 Repetitions @ 84%
2 Repetitions @ 87%

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

Gymnastics Benchmark

Muscle-ups


AMRAP 2: Ring Muscle-Ups
Rest 1 Minute
AMRAP 2: Ring Muscle-Ups

Enter both totals from the AMRAP’s below, and the system will compute the sum total. Entering both sets separately will give us better information when we repeat this benchmark at the end of the training cycle.

If we are not completing ring muscle-ups, we have several options to consider.
Although we typically speaking will default to a skill-based work here, whether that be a specific drill or technique, it will be good for us to choose a drill or method that we can repeat for score at the end of the cycle.

Banded ring muscle-ups, whether fully suspended or from the floor (http://youtu.be/jtmu_0qVZnk) are both great substitutes. Beyond that, a couplet for total repetitions:
5 CTB Pull-Ups
3 Ring Dips (banding as required)

Conditioning


Specific Primer for “Jump Start”
Focusing on our transitions to and from the rope, as we touch all of the movements inside the chipper.
2 Rounds, resting 1:00-2:00 between:
10-15 Double-Unders + 6 Dumbbell Snatches
10-15 Double-Unders + 5 Calorie Row
10-15 Double-Unders + 4 Toes to Bar

Ramp up our intensity on the second round, striving towards what we think is an appropriate workout pace of us. Following, rest 3:00-4:00, and begin.

Jump Start (Time)


For Time:
60 Double-Unders, 30 Dumbbell Power Snatches
60 Double-Unders, 30/21 Calorie Row
60 Double-Unders, 30 Toes to Bar
60 Double-Unders, 30/21 Calorie Row
60 Double-Unders, 30 Dumbbell Power Snatches
Rx Dumbbell – 50/35

In this shorter-range chipper, we are moving “down and back”. With a set of double-unders preceding each movement, we’ll flow from dumbbell snatches, to row calories, to toes to bar. Then we’ll turn and come back through in reverse order, returning to the rower and finally the dumbbell power snatch.

This is a quicker workout, where our intentions are to move through sets with larger chunks. Consistency will always be king, as we do not want to find ourselves hitting a wall on our return back through the movements, but as we enter this workout, let’s visualize set counts and a flexible break-up strategy.

Strategy


Double-Unders – With a total of 300 repetitions in the workout, this repetitions absolutely count. Sometimes by visualizing this total count, we can better direct ourselves to the proper break-up strategy. Ideally, naturally, we move through these repetitions with large if not unbroken sets. But of course, this is always dependant on the athlete and your double-under capacity. Knowing that there are 300 total reps, sets of 30, potentially 20 or 15 at a time may be the best approach with that larger picture in mind.

Dumbbell Power Snatches – In the front and back of the workout. At the front, it’s our second movement. Although we are fresh here, a single break may be a wise move if we are challenged by double-unders… no need to push our sets here to the point where we reach failure on the rope because our shoulders are fatigued from an unbroken set. At the finish however, it’s exactly that… the finish. Let’s see if we can hang on.

Calorie Row – Surrounding the toes to bar in the workout. At a decent calorie total, this is not a throw-away… we absolutely want to move with a purpose here. A good visualization can be a pace we believe we could row for about 10 minutes with. Not as fast as our 2K perceived pace, but covering ground aggressively. Knowing we are on the jump rope immediately following these row sets, let’s back off the pace just a touch while we recover our breathing and relax the forearms/shoulders.

Strategy


Toes to Bar – A set of 30 repetitions is a place where it’s easy to fall off. It’s not 50 repetitions, nor is it 20. It’s a middle ground where many athletes find themselves two-thirds of the way through, and slowing dramatically given an aggressive opening set. If we for example complete these 30 repetitions as 15-5-4-3-3, chances are we could clear it faster if we pushed for 10-10-6-4. or a combination of the like. A handful of suggestions to break up 30 repetitions:
10-10-10
9-8-7-6
6×5
10×3

During these repetitions, most especially in the front half, focus on our technique. A fast chipper, yet, we recognize this station will challenge us from repetitions 20-30. By holding diligent to our technique early, we can preserve our capacity for those final challenging repetitions, saving precious seconds which are far more challenging to make-up in other spots in the chipper.

0000984

CrossFit Ecstatic – CrossFit


Notes


Week #5 of “Gymnasty”.

Opening with our “Hatch” squat variation, building upon last week.

Following, testing Ring Muscle-Ups. Purely for a check-in as we transition our focus of effort towards building capacity in the kipping movements in “Gymnasty”.

Conditioning to finish, in the form of a short-chipper called “Jump Start”.

Warm-up


ACTIVATION
Rotating Stations Every 2:00, for 8 mins:
Station 1 – 30/21 Calorie Row
Station 2 – Mobility Station (see below)
Station 3 – 24/17 Calorie Assault Bike
Station 4 – 5 Strict Pull-Ups + 10 Pushups + 15 Air Squats + 20 Sit-Ups

Mobility Station
Complete all three movements below inside the 2:00 mobility window per round:
3 Russian Baby Makers
3 Slow Walkouts
3 Spidermans per side

Not for time, but for our best quality:
5 Slow Wall Squats

3 Sets, adding very light loads as we go:
5 Good Mornings
5 Back Squats
5 Front Squats

Strength


18 mins

Back Squat (6-4-3-2)


Week #5 of our “Hatch” squat variation. Building upon last week’s repetition change, now increasing our percentages slightly.

6 Repetitions @ 76%
4 Repetitions @ 81%
3 Repetitions @ 84%
2 Repetitions @ 87%

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

Gymnastics Benchmark

Muscle-ups


AMRAP 2: Ring Muscle-Ups
Rest 1 Minute
AMRAP 2: Ring Muscle-Ups

Enter both totals from the AMRAP’s below, and the system will compute the sum total. Entering both sets separately will give us better information when we repeat this benchmark at the end of the training cycle.

If we are not completing ring muscle-ups, we have several options to consider.
Although we typically speaking will default to a skill-based work here, whether that be a specific drill or technique, it will be good for us to choose a drill or method that we can repeat for score at the end of the cycle.

Banded ring muscle-ups, whether fully suspended or from the floor (http://youtu.be/jtmu_0qVZnk) are both great substitutes. Beyond that, a couplet for total repetitions:
5 CTB Pull-Ups
3 Ring Dips (banding as required)

Conditioning


Specific Primer for “Jump Start”
Focusing on our transitions to and from the rope, as we touch all of the movements inside the chipper.
2 Rounds, resting 1:00-2:00 between:
10-15 Double-Unders + 6 Dumbbell Snatches
10-15 Double-Unders + 5 Calorie Row
10-15 Double-Unders + 4 Toes to Bar

Ramp up our intensity on the second round, striving towards what we think is an appropriate workout pace of us. Following, rest 3:00-4:00, and begin.

Jump Start (Time)


For Time:
60 Double-Unders, 30 Dumbbell Power Snatches
60 Double-Unders, 30/21 Calorie Row
60 Double-Unders, 30 Toes to Bar
60 Double-Unders, 30/21 Calorie Row
60 Double-Unders, 30 Dumbbell Power Snatches
Rx Dumbbell – 50/35

In this shorter-range chipper, we are moving “down and back”. With a set of double-unders preceding each movement, we’ll flow from dumbbell snatches, to row calories, to toes to bar. Then we’ll turn and come back through in reverse order, returning to the rower and finally the dumbbell power snatch.

This is a quicker workout, where our intentions are to move through sets with larger chunks. Consistency will always be king, as we do not want to find ourselves hitting a wall on our return back through the movements, but as we enter this workout, let’s visualize set counts and a flexible break-up strategy.

Strategy


Double-Unders – With a total of 300 repetitions in the workout, this repetitions absolutely count. Sometimes by visualizing this total count, we can better direct ourselves to the proper break-up strategy. Ideally, naturally, we move through these repetitions with large if not unbroken sets. But of course, this is always dependant on the athlete and your double-under capacity. Knowing that there are 300 total reps, sets of 30, potentially 20 or 15 at a time may be the best approach with that larger picture in mind.

Dumbbell Power Snatches – In the front and back of the workout. At the front, it’s our second movement. Although we are fresh here, a single break may be a wise move if we are challenged by double-unders… no need to push our sets here to the point where we reach failure on the rope because our shoulders are fatigued from an unbroken set. At the finish however, it’s exactly that… the finish. Let’s see if we can hang on.

Calorie Row – Surrounding the toes to bar in the workout. At a decent calorie total, this is not a throw-away… we absolutely want to move with a purpose here. A good visualization can be a pace we believe we could row for about 10 minutes with. Not as fast as our 2K perceived pace, but covering ground aggressively. Knowing we are on the jump rope immediately following these row sets, let’s back off the pace just a touch while we recover our breathing and relax the forearms/shoulders.

Strategy


Toes to Bar – A set of 30 repetitions is a place where it’s easy to fall off. It’s not 50 repetitions, nor is it 20. It’s a middle ground where many athletes find themselves two-thirds of the way through, and slowing dramatically given an aggressive opening set. If we for example complete these 30 repetitions as 15-5-4-3-3, chances are we could clear it faster if we pushed for 10-10-6-4. or a combination of the like. A handful of suggestions to break up 30 repetitions:
10-10-10
9-8-7-6
6×5
10×3

During these repetitions, most especially in the front half, focus on our technique. A fast chipper, yet, we recognize this station will challenge us from repetitions 20-30. By holding diligent to our technique early, we can preserve our capacity for those final challenging repetitions, saving precious seconds which are far more challenging to make-up in other spots in the chipper.

0000983

CrossFit Ecstatic – Community WOD


Warm-up


ACTIVATION
400 Meter Run (or 500m row) into:

30-20-10:
Supermans
After each set, complete 3 Spidermans (each side) + 5 Strict Pull-Ups

Finish with a second 400 meter run (or 500m row).

Barbell Warmup (emtpy barbell):
5 Good Mornings
5 Snatch-Grip Strict Presses
5 Hang Muscle Snatches
5 Ovehead Squats
5 Hang Power Snatches

Weightlifting

Clean and Jerk


Squat Clean And Jerk Complex

5 Sets to Build To:
5-Rep “Touch and Go” Squat Clean and Jerk

Set #1 – 60%
Set #2 – 65%
Set #3 – 70%
Sets #4+5 – Climb by feel.

On each repetition, we are looking for a full squat clean to be completed as “Rx”. Athletes choice to push jerk or to split jerk. Barring any safety issues bringing the bar down from overhead, our aim is to complete all five repetitions “touch and go”.

If we are dropping the bar from overhead given a safety concern, reset back on the bar and immediately move into the next repetitions with as minimal time between repetitions as possible.

Conditioning


Specific Primer for “Clean House”:
2 Rounds, resting 2:00 between:
200 Meter Run
3 CTB Pull-Ups + 6 Pushups + 9 Air Squats
2-3 Power Snatches (75% of working load)

On the second iteration, climb to working load, and complete the same repetition scheme to feel through the combinations and further prepare the body for intensity.

Clean House (5 Rounds for reps)


5 Rounds of a 4:00 Window:
400 Meter Run
1 Round of “CTB Cindy”
Max Squat Cleans (135/95)
2:00 rest between rounds.

In full, these are 6:00 rounds, where we are working for the front 4:00. Mandatory rest from the 4:00-6:00.

After completing the “buy-in” portion to each round (Run + 1 round of CTB Cindy), athletes have the time remaining inside the 4:00 working window to accumulate repetitions on the squat clean. These repetitions are our graded portion for the event… the run and the round of CTB Cindy do not contribute towards our graded score. Record each score down after each round, so that we have (5) counts of squat cleans. The system will compute the sum total, which is our score for the workout.

Stimulus wise, we are looking for a barbell that allows 10+ repetitions unbroken, when completely fresh. It very well be our strategy to execute fast singles when we get to the barbell, but it’s a load that is moderate enough so that we could complete several touch and go repetitions if we must there.

Strategy wise, we are looking first and foremost for consistent rounds on the squat cleans. Until we complete a full round, we of course won’t know if the goal is 5 repetitions or 15. However, what we can fully visualize, is our perceived level of effort on that first run and the round of “Cindy”. We are not necessarily after specific split times or completion times, but rather moving by feel. With the larger picture in mind of five rounds, with 2:00 rest in between, our question not is of precise times, but moreso on precise feel. The ability to pace our efforts across a rather uncommon timing scheme.

On these squat cleans, the vast majority of athletes will find their best scores with fast singles. Touch and go repetitions are absolutely possible, but we recognize how larger sets often come with larger breaks. Naturally, this can vary for athletes, as well as what the clock says. If we have 1:45 remaining for the squat cleans, touch and go repetitio
…repetitions are absolutely possible, but we recognize how larger sets often come with larger breaks. Naturally, this can vary for athletes, as well as what the clock says. If we have 1:45 remaining for the squat cleans, touch and go repetitions may not be our best move given how we are looking to space our efforts over the remaining time. If we have :30s however, given the limited amount of repetitions we can accomplish in that window, touch and go repetitions may be our ideal move. Check the clock upon finishing the CTB Cindy round, and then move into our execution strategy maximizing each second remaining.

0000982

CrossFit Ecstatic – CrossFit


Notes


A gymnastic start to our Friday.
Opening with two gymnastic pieces, followed by Body Armor as the front half of our training day.

To finish, an AMRAP 20 that resembles “Fight Gone Bad”, a CrossFit.com benchmark.

Warm-up


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

1 Round:
:30s Walkouts
:30s Alternating Samson Stretches
:30s Warrior Squats

Barbell Warmup (empty barbell)
2 Rounds:
7 Good Mornings
6 Back Squats
5 Front Squats

Gymnastics Conditioning


Part A (5 mins)

Metcon (No Measure)


AMRAP 3:
Tempo Strict Handstand Pushups
Directly into, AMRAP 2:
Strict Handstand Pushups

On the tempo handstand pushup, we are looking for a 3 second negative to the bottom position, followed by an immediate drive to extension. There is no pause on the head, but we are also not looking to “rebound” off the ground.

Gymnastics Conditioning


Part B (5 mins)

Metcon (No Measure)


In a 5:00 Window:
1 Ring Muscle-Up + 3 Ring Dips

Each complex is the full (4) repetitions.
Tracking repetitions here, but this is not for “score”. Movement is our aim here, tracking repetitions for a repeated effort down the line,.

If we are not completing full repetitions today on the ring muscle-up, our best modification today is the strict banded ring muscle-up + 3 dips in place, with a video demonstration below.

https://youtu.be/jtmu_0qVZnk

Conditioning


Primer for “Sore Eyes”
2 Rounds, resting 1:00 between:
5 Wallballs
5 Sumo Deadlift High Pulls
5 Box Jump Overs
5 Push Press
5/3 Calorie Row

Feeling through the transitions in the first round, followed by bringing intensity to the second. Take a full 3:00-4:00 off following, then begin.

Sore Eyes (AMRAP – Rounds and Reps)


AMRAP 20:
20 Wallballs (20/14) Females to a 9′ Target
20 Sumo Deadlift High Pulls (75/55)
20 Box Jumps (24″/20″)
20 Push Presses (75/55)
20/14 Calorie Row

Earlier this week, on Tuesday, we had the opportunity to check in with our pacing during the AMRAP 15 effort, “Criss Cross”. Today, we have the chance to re-test that pacing. Now of course, the movements are entirely different, as is the repetition scheme and time domain. But it’s less about comparing movements, and more about comparing perceived levels of exertion. If we can grasp that, which applies to far more than just the workout we studied, we have a powerful tool to leverage.

Even very strong competitors moving into these workout want to consider breaking up the repetitions in the first round. Not because we have to, but because it’s in our best interest in the later rounds (most especially 3 and 4) to continue to push the pace. A pitfall here for athletes is often falling into the lure of pushing for unbroken sets, which often can be accomplished, yet it comes at the cost of transitions. We can all relate to a time where we stood over a barbell, awaiting our stamina to return so that we could complete the next set unbroken. Methodical breaks, where we control the rest diligently, often beat approaches of large sets with even larger breaks

Body Armor


If time permits or Optional

Metcon (Time)


Accumulate the following totals:
2:00 – Chin-Over Bar Hold
2:00 – GHD Supine Hold
2:00 – Chin-Over Bar Hold

Every break inside of the 2:00 – 50 Double-Unders.

This piece entails accumulating time in specific postions. Every break inside of those domains, if needed, results in a 50 double-under “penalty” before returning back to the movement.

On the Chin-Over Bar Hold:
This is completed with a pronated grip, with simply our chin held over the bar. Keep our chin off the bar however – let’s not rest our head on the bar.

GHD Supine Hold:
Face up, in a parallel line off the GHD. Halfway down for a GHD Sit-Up. Focus on a rigid midline, visualizing a straight line from ankle, to hip, to shoulder.

0000980

CrossFit Ecstatic – CrossFit


Notes


Two parts today:

Barbell Cycling – in the form of two versions. Team (preferred), or Individual if training solo today.

Row conditioning – longer intervals to start, with shorter distances to finish.

Warm-up


ACTIVATION
EMOM x 20 (5 Rounds)
Minute 1 – 200 Meter Run
Minute 2 – 1 Round of “Strict Cindy”
Minute 3 – 50s Bike or Row
Minute 4 – 25-50′ Handstand Walk

Conditioning


Specific Primer for “Last Call”
With short rest between:
5-3-1: Back Squats
5-3-1: Bench Press
5-3-1: Deadlift
On the set of 5, we are at our first weight.
On the set of 3, we have climbed to our second weight.
And on the set of 1, we have climbed to our third weight.

Practicing both the weight changes (which is a skill), along with honing in on the specific feel of the follow-on weight is our goal here. Following, rest 3:00, and begin.

Last Call (Team Version) (3 Rounds for reps)


At the 0:00, Part #1:
AMRAP 7: Back Squat (from rack)
First 50 repetitions – 155/105
Second 50 repetitions – 185/135
Time remaining, Max reps – 225/155

Rest 3:00

At the 10:00, Part #2:
AMRAP 7: Bench Press
First 50 repetitions – 135/95
Second 50 repetitions – 155/105
Time remaining, Max reps – 185/125

Rest 3:00

At the 20:00, Part #3:
AMRAP 7: Deadlift
First 50 repetitions – 185/135
Second 50 repetitions – 225/155
Time remaining, Max reps – 275/185

In this workout, one athlete is working, two are resting at all times.
Each part is scored separately, as total reps. As an example, if the team inside the 7 minute window clears the first and second 50 repetitions on the back squats, and completes 16 repetitions at the third weight (AMRAP time remaining), the score for that part would be 116 repetitions. Use a rack for the back squats and of course the bench press, and a single bar throughout (change weights as you go).

Stimulus wise, for all three parts, here is what we are looking for:
First weight – A moderate loading that each team member could complete 20+ repetitions with, fresh.
Second weight – A moderate-to-heavy loading that each team member could complete 15+ repetitions with, fresh.
Third weight – A heavier loading that each team member could complete 10+ repetitions with, fresh.

To put some thoughts towards pacing:
Consider changing partners on the first loadings every 10 reps or so.
Consider changing partners on the first loadings every 5-7 reps or so.
Consider changing partners on the first loadings every 3-5 reps or so.

Post total reps of each window to wodify.

Last Call (Individual Version) (3 Rounds for reps)


At the 0:00, Part #1:
AMRAP 5: Back Squat
21 Repetitions – 155/105
21 Repetitions – 185/135
Time Remaining, Max reps – 225/155

Rest 3:00

At the 8:00, Part #2:
AMRAP 5: Bench Press
21 Repetitions – 135/95
21 Repetitions – 155/105
Time Remaining, Max reps – 185/125

Rest 3:00

At the 16:00, Part #3:
AMRAP 5: Deadlift
21 Repetitions – 185/135
21 Repetitions – 225/155
Time Remaining, Max reps – 275/185

Each part is scored separately, as total reps. For example, in Part #1, if the athlete clears the first and second 21 repetitions, and finds an additional 10 repetitions at the final barbell weight in the five-minute window, the score for that portion would be 52 repetitions. Use a rack for the back squat, and a single bar throughout (change weights as you go).

Stimulus wise, for all three parts, here is what we are looking for:
First weight – A moderate loading that we could complete 20+ repetitions with, fresh.
Second weight – A moderate-to-heavy loading that we could complete 15+ repetitions with, fresh.
Third weight – A heavier loading that we could complete 10+ repetitions with, fresh.

Row Conditioning


If time permits or Optional

Metcon (5 Rounds for distance)


For Total Meters:
5:00 Row, 2:30 Rest
4:00 Row, 2:00 Rest
3:00 Row, 1:30 Rest
2:00 Row, 1:00 Rest
1:00 Row

Record all five scores below, rowing for total meters.

0000979

CrossFit Ecstatic – CrossFit


Notes


Starting our day with a gymnastic complex, challenging ourselves with higher repetitions on varying movements before coming off the bar.

Conditioning to follow, as the focus of our day. A repeat workout, “Criss Cross”, last seen in August.

Warm-up


ACTIVATION
4:00 Bike
On Minutes 0, 2 – Light easy pace.
On MInutes 1, 3 – Moderate pace, growing in intensity.

Not for Time:
3 Walkouts
6 Hang Muscle Cleans (emtpy barbell)
12 GHD Sit-Ups or abmat sit-ups
21 Double-Unders

With an empty or very light barbell:
5 Good Mornings
5 Elbow Rotations
5 Strict Presses
10 Double Unders
5 Deadlifts
5 Hang Power Cleans
5 Power Cleans
10 Double Unders

Gymnastics Conditioning

Metcon (Time)


Unbroken Sets, For Time:
5 Strict Pull-Ups + 5 CTB + 5 Bar Muscle-Ups
5 Strict Pull-Ups + 5 CTB + 4 Bar Muscle-Ups
5 Strict Pull-Ups + 5 CTB + 3 Bar Muscle-Ups
5 Strict Pull-Ups + 5 CTB + 2 Bar Muscle-Ups
5 Strict Pull-Ups + 5 CTB + 1 Bar Muscle-Ups

Score is total time, where the athlete chooses the amount of rest needed between sets. Athlete’s must come off the bar between complex. Note that the strict pull-ups and CTB pull-ups stay consistent at 5 per set, whereas the bar muscle-ups descend from 5 to 1 through the sets.

This is a challenging complex, with the desired stimulus for our athletes to be resting between :30s to a minute between. If we are looking at resting well over a minute between sets, and are at risk of failing repetitions on the first or second round, below are some recommendations on modifying. Beyond these templates below, we can absolutely modify further to challenge ourselves, but allow us to get back on the bar in about a minutes time for the next set. Both below examples have different, but very similar stimulus intentions.

Modification 1
5 Strict Pull-Ups + 5 CTB Pull-Ups + 1 Bar Muscle-Ups
4 Strict Pull-Ups + 4 CTB Pull-Ups + 1 Bar Muscle-Ups
3 Strict Pull-Ups + 3 CTB Pull-Ups + 2 Bar Muscle-Ups
2 Strict Pull-Ups + 2 CTB Pull-Ups + 2 Bar Muscle-Ups
1 Strict Pull-Ups + 1 CTB Pull-Ups + 3 Bar Muscle-Ups

Modification 2
3 Strict Pull-Ups + 3 Kipping Pull-Ups + 5 CTB Pull-Ups
3 Strict Pull-Ups + 3 Kipping Pull-Ups + 4 CTB Pull-Ups
3 Strict Pull-Ups + 3 Kipping Pull-Ups + 3 CTB Pull-Ups
3 Strict Pull-Ups + 3 Kipping Pull-Ups + 2 CTB Pull-Ups
3 Strict Pull-Ups + 3 Kipping Pull-Ups + 1 CTB Pull-Ups

Conditioning


Specific primer for “Criss Cross”
2 Rounds, increasing intensity on the second round:
20 Double-Unders
5 TTB
20 Double-Unders
3-5 Power Cleans
Rest 1:00 between efforts.

A shortened round to feel through transitions. Free to complete both rounds at our workout weight, with the intention being that the second round is at “workout pace”. Given how this is a 15:00 workout, this is still a reserved pace.

Criss Cross (AMRAP – Rounds and Reps)


AMRAP 15:
30 Double Unders
15 Power Cleans (115/80)
30 Double Unders
15 Toes to Bar

*Athletes should choose a weight on the barbell that they could complete in 1-3 sets within the workout and a variation of toes to bar that they are able to maintain a steady rhythm with.
Substitutions for double unders:
Reduce Reps
2:1 = 60 Single Unders
:30 Seconds Double Under Practice
30 Lateral Line Hops
This workout gets significantly more difficult after the first round. Breaking up the power cleans and toes to bar early to preserve ourselves is the aim.

Strategy


Last repeated on 28 August, 2018.

This will become a grip-intensive workout, taxing the forearms and shoulders. When we see such combinations arrive (which is very common in the Open), we need to strategize to conserve our grip strength. Once our grip strength “goes”, by pushing too far too soon, our workout slows dramatically. Preserving our pull in this workout is essential to finding our best score.

On the Double-Unders – Staying composed in the double-under, or remaining “relaxed” is a must. Think back to last year’s final Open workout, where we saw the combination of thrusters and double-unders. If we are straining and holding breaths during the double-unders, we are sacrificing valuable energy which we could be using towards that following round of thrusters. When this movement becomes a “breather” for us, we can focus our efforts on the other movements, and use these repetitions as a psuedo break from cleans and toes to bar. This comes only with consistent training and practice. In today’s workout, focus more on staying relaxed, and focus less on how large the sets are. If we start to loose our composure after 10 repetitions, our rep scheme for the day could be 3×10. If it’s after 15, let’s attempt 2×15. As a micro-goal for the workout, let’s focus on each repetition being our best so that it translates to next session.

Strategy


On the Power Cleans – we are looking for a weight that we can “touch-and-go” for 21+ repetitions unbroken when fresh. Even for the strong athletes, this is meant to be a lighter load. Let’s make this workout about engine, and not strength. A loading that we can move for 5 repetitions on call… no matter how fatigued we are. With that, sets of 5 repetitions can be a great talking point to start with, or an approach of 6-5-4. Envision ourselves on our 3rd round, where the grip strength is feeling the fatigue. How we plan on breaking up those power cleans in the third round is how we should in the first. We know that if we rip off too large of a set in that first round, it likely will come back to bite us just movements later as all three require that capacity.

On the Toes to Bar – Preserve your kip swing through manageable sets. When the body fatigues excessively, we loose our TTB kip swing. Here is where these repetitions can double, if not triple in time in comparison to your first round. Even though we may be able to execute 15+ unbroken TTB, we want to break these up into manageable chunks early to ensure we can string multiples together for sets in our third round – not just our first. Our largest focus here, much like our double-unders, should be technique. Those who move their best on this movement from the start will reap the benefits two rounds in. Focus on the long body beneath the bar, and maximize the back swing. With the toes to bar, we tend to focus on mainly what is “in front of us”, or in our view… the front half of the toes to bar. However, the most important part of the toes to bar is the back half, where it is our goal to reach with our legs to maximize the amount of power coming forward. It’s a reach with a locked out knee (not bent), as we actively pull our chest through at the bottom. If we take care of the kip swing generation, the remainder of the movement tends to take care of itself.

0000978

CrossFit Ecstatic – CrossFit


Notes


Week #4 of “Gymnasty”.

Strong day on the barbell today, with gymnastics as the focus tomorrow.

Opening with our “Hatch” squat variation, back squats.

Snatch complex to follow, honing our movement at sub-maximal loads. This will lead us into our conditioning, a repeated workout on CompTrain – “Freedom Sauce”. Intervals, combining overhead squats, burpees over the rower, and calories on the rower.

Warm-up


ACTIVATION
Rotating Stations Every 2:00, 8 mins total:
Station 1 – 30/21 Calorie Row
Station 2 – 3 Slow Walkouts + 3 Spidermans per side + 15 Sit-Ups
Station 3 – 24/17 Calorie Assault Bike
Station 4 – 5 Slow Wall Squats + 5 Russian Baby Makers

Barbell Warmup (empty BB):
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Thrusters

Weightlifting

Back Squat (6-4-3-2)


Week #4 of our “Hatch” squat variation.

This week we will be changing up our repetition scheme as we increase our percentages.

**(15 min cap)

6 Repetitions @ 74%
4 Repetitions @ 79%
3 Repetitions @ 82%
2 Repetitions @ 85%

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

Snatch (5 sets of the complex)


5 Sets of the Complex:
1 Snatch Pull
1 High Hang Squat Snatch (Pockets)
1 Hang Squat Snatch (Knees)
1 Low Hang Squat Snatch (Shin, but not Floor)

*10 mins total

Set #1 – 60% of 1RM Snatch
Set #2 – 65% of 1RM Snatch
Set #3 – 70% of 1RM Snatch
Sets #4+5 – 75-80% of 1RM Snatch

High Hang Squat Snatch
Slight dip, with the bar in the pockets. Push our hips back slightly, so that our shoulders are slightly over the bar. Weight is directly beneath the ankle bone.

Hang Squat Snatch
Bar is now at knee-level, where we are striving to find a vertical shin position. Drive our hips back so that we can achieve this vertical checkpoint. We should feel our hamstrings stretching here, and we’ll need to work diligently to ensure we maintain a strong midline.

Low Hang Squat Snatch
Lower the bar as close to the ground, without actually touching the ground. As the bar passes the knees moving towards the floor, bend our knees as if we are setting up for a full snatch (we are not looking for a stiff-legged set-up at mid-shin). By not allowing ourselves to use the ground to stop the momentum, we need to work here to maintain midline stabilization, as well as starting from dead stop.

Conditioning


Specific Primer for “Freedom Sauce”
Objective here is to feel the transition of the OHS -> Burpee -> Row, dialing in our movement between as well as increasing our intensity. Four rounds below, feeling through all four weights.

1 Round at each weight of Overhead Squats (4 rounds):
3 OHS (X)
3 Burpees Over Rower
5/3 Calorie Row
Rest ~1:00 between efforts.

Freedom Sauce (Calories)


AMRAP 3 – (0:00-3:00)
21 Overhead Squats (95/65)
21 Burpee Over the Erg
Max Calorie Row
Rest 3:00 (3:00-6:00)

AMRAP 3 (6:00-9:00)
18 Overhead Squats (115/80)
18 Burpee Over the Erg
Max Calorie Row
Rest 3:00 (9:00-12:00)

AMRAP 3 (12:00-15:00)
15 Overhead Squats (135/95)
15 Burpee Over the Erg
Max Calorie Row
Rest 3:00 (15:00-18:00)

AMRAP 3 (18:00-21:00)
12 Overhead Squats (155/105)
12 Burpee Over the Erg
Max Calorie Row

*Score today is the total calories after all four rounds. This should be a weight for the overhead squats that athletes could perform 30, 25, 20, and 15 repetitions unbroken respectively when fresh. Within the workout today, being able to go unbroken on each and every round will help meet the sprint stimulus of each AMRAP. Burpees today will be lateral over the erg with no need to stand to full extension on each. Run two groups if necessary, with group 2 working while group 1 rests.

Hero Wod

CrossFit Ecstatic – Community WOD


Metcon

Zeus (Time)


3 Rounds for time of:
30 Wall-Ball Shots, 20#
30 Sumo-Deadlift High Pulls, 75#
30 Box Jumps, 20″
30 Push Press, 75#
30 Calorie Row
30 Push-ups
10 Bodyweight Squats
In honor of U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, died on November 14, 2011
To learn more about Zeus click here

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