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0001044

CrossFit Ecstatic – CrossFit


Notes


Week 6 of Racehorse.

A large portion of our training day will be dedicated towards technical work on the Snatch.
Starting with two primer drills, this will lead us into “On the Minute” work building towards 90% on the full movement.

Two conditioning pieces to follow, both with very different intentions:
1) Gymnastics to start, in an up-ladder challenging our higher volume capacity.
2) Interval Conditioning, in the form of (6) short-range high intensity efforts.

Warm-up


ACTIVATION
Rotating Stations Every 1:00:
Station 1 – :50s Row (light pace)
Station 2 – :30s Warrior Squats + 5 Air Squats
Station 3 – :50s Row (light pace)
Station 4 – 5 Good Mornings, 5 Snatch Grip Presses, 5 Snatch Grip Deadlifts
Station 5 – 2 x 3-Position Muscle Snatch

On the barbell movements, we are looking to complete with an empty barbell throughout. On the 3-position muscle snatch, we have a total of 3 repetitions per complex. First hang muscle snatch is from the pockets, second from knee level, final from mid-shins. Repeat that complex a second time, for the “2 x 3-Position Muscle Snatch”.

Snatch Primer #1:
Snatch Balance (http://youtu.be/9536owLEv7g)
Set #1 – 4 Snatch Balances (50%)
Set #2 – 3 Snatch Balances (60%)
Set #3 – 2 Snatch Balances (70%)

Snatch Primer #2:
“On the 1:30” x 2 Sets:
2 High Hang Pausing Squat Snatches
Set #1 – 50%
Set #2 – 60%
All percentages are based off our estimated 1RM Squat Snatch.

There are (2) pauses in this movement:
High Hang – Where the bar is in contact with the “pockets”.
Receiving Position – Bottom of our overhead squat, as we receive the barbell.

Naturally, with this first pause, our momentum into the lift is hindered. What that results is a need for speed. Building upon our last drill, the snatch balance, our aim is here is similar… speed ourselves beneath the bar.

It is not only a drop, after extension of the hips, but a pull. Referred to as the “third pull”, it is the actual pulling of ourselves down faster than gravity can take us, using the weightless bar as leverage. This is how we generate the speed needed to get beneath a max-effort lift, whether clean or snatch.

Weightlifting

Snatch


On the Minute x 11:
Minute 1 @ 70%
Minute 2 @ 75%
Minute 3 @ 80%
… Minute 4 – Rest
Minute 5 @ 75%
Minute 6 @ 80%
Minute 7 @ 85%
… Minute 8 – Rest
Minute 9 @ 80%
Minute 10 @ 85%
Minute 11 @ 90%

A total of (9) singles inside, with a running clock of 11 minutes. Record all loads for tracking purposes.

Following a wave build today. The theme of today’s wave build is three repetitions, climbing in load, followed a single step back at the start of the next “wave”. Said another way, three steps up, one step back. For 3 waves, or rounds, in full.

Wave training provides a unique advantage.
Traditionally, climbing (ascending) loads is the way athletes warm and build to heavier loads. Although at its core fundamentally correct, we can leverage the waves, taking a small step back every handful of lifts, to focus on technique.

Post-Tetanic Potentiation is a term that describes what happens when we undergo a heavy lift. We take on a heavy attempt, and because of so, the body in a natural reaction “fires up”. It senses, through the heavy load, that it needs to perform. Coordination increases. A higher percentage of muscle fibers inside the body turn on. From an evolutionary and survival standpoint, we can see some parallels.

By climbing back down for a single lift, we can take this heightened performance, and apply it very well. With the slight step back one stair, before going three more forward, we can find a very crisp, well executed repetition. And can carry that technique to the following two heavier lifts.

That, in essence, is the reasoning behind many of the waves we will undergo. Not always the case when we build, but a great variance we will often train in.

Gymnastics Conditioning

Metcon (AMRAP – Rounds and Reps)


Ascending Ladder for 7:00:
1 Ring MU, 3/2 Calorie Assault Bike
2 Ring MU, 6/4 Calorie Assault Bike
3 Ring MU, 9/6 Calorie Assault Bike

Continue to add a single ring muscle-up and (3/2) calories per round until the 7:00 time cap is reached.

Fixed by time, it is our aim to see how high we can climb in the numbers. Naturally, the first few rounds will move by very quickly. And we may very well find that the majority of our time inside this fast moving 7:00 cap can be inside a single, or two rounds. The amount of time to clear the round of 6 ring muscle-ups and biking is the same amount of total work in rounds one, two, and three, combined… so we can absolutely expect it to slow down as we get further into the workout.

With that in mind, pacing these first front rounds is very important. If we come out for example unbroken, on rounds one, two, and three, but need to break up the four ring muscle-ups in the following round as 2-1-1, chances are we should be working with small sets earlier on. It’s less about the speed and set size in our earlier rounds, and more about the capacity to hold large sets on the final rounds.

If we do not have access to a bike today, this can be completed on the rower for 4/3 calories per round. For a visual:
Ascending Ladder for 7:00:
1 Ring MU, 4/3 Calorie Row
2 Ring MU, 8/6 Calorie Row
3 Ring MU, 12/9 Calorie Row

If we are not completing ring muscle-ups today, this is a great opportunity to build our strict strength on the strict banded ring muscle-up drill. Choosing a band difficulty that allows for somewhere between 6-10 repetitions unbroken, with sound technique, let’s complete the exact same repetition scheme. For a video of the strict banded ring muscle-up drill, click (http://youtu.be/jtmu_0qVZnk)

Conditioning


Specific Primer for “Shut Down”
3 primer rounds, gradually ramping intensity to our workout pace.

Round 1, completed at a walk-through pace:
8 Alternating Dumbbell Snatches
4 Burpees over Dumbbell (lateral)
8 x 10m Shuttle

Rest as needed, followed by Round 2… and our in between intensity. Not workout pace just yet, but aiming to push the speed of our transitions, and our cycle times just a bit more.

Round 2, completed at moderate intensity:
6 Alternating Dumbbell Snatches
4 Burpees over Dumbbell (lateral)
6 x 10m Shuttle

Refining footwork in the transition from the snatches to the burpees, to finding our steps between 10m shuttles are the focus points in this second primer round. In the third and final, to confirm, at workout pace intentions.

Round 3, completed at workout pace:
4 Alternating Dumbbell Snatches
4 Burpees over Dumbbell (lateral)
4 x 10m Shuttle

Shut Down (Time)


“On the 4:00” x 6 Rounds:
12 Dumbbell Power Snatches (50/35)
12 Burpees Over Dumbbell
12 x 10m Shuttle Sprints

“Shut Down” has a focus on pacing our higher levels of intensity.

Time remaining inside each window after task completion is rest. Record all (6) round times in comment section. Score will be our slowest round of all (6).

Here we have (6) rounds of a higher intensity burst, in which we want to pace close attention to our times. From start to finish, we are looking for a difference of no greater than 5 seconds. This is a challenging task to accomplish. We need to come hard out of the gates on round one, but with just enough reservation so that we can sustain the effort in rounds five and six.

As a refresher, which sounds somewhat of a simple thing to say, is that “we are in training”. It’s entirely acceptable to make mistakes here. We have an excellent learning opportunity today, testing our ability to pace such high intensity efforts. Let’s move in aggressively. Intelligently, but aggressively. We would rather push a little too hard and fall off by 6 seconds in a single round, rather than pace it to the same second each time, but leave a large amount of effort left in the tank.

Dumbbell Power Snatches – “Open” standards here, with both ends of the DB touching the ground between repetitions. These are alternating, resulting in six repetitions on each arm.

Burpees over Dumbbell – Imagine the dumbbell is a barbell. Complete these burpees lateral to the dumbbell, with our body along the long axis of the bell. Regular burpee standards apply here… two feet jump back, and two feet jump forward. Follow that with a two-foot hop over the dumbbell – which can be lateral, or facing. Athlete’s choice. Naturally, staying lateral and tight to the dumbbell will be the fastest method here.

Shuttle Sprints – A total of 12 x 10 meter shuttles, or said another way, “six down and backs”. Setting up a 10 meter lane with two markers indicating the
… 0 and the 10m, shuttle sprints to and from. Here, footwork is of large importance here. The speed, accuracy, and amount of steps we take in our transition to and from a turnaround point, coupled with our quick burst of acceleration out of the turnaround, separates athletes here. Be methodical in the turnaround, and explosive coming out of to get back up to running speed.

0001043

CrossFit Ecstatic – CrossFit


Conditioning


Specific Primer for “Georgia”
Steadily build to 85-90% of our working load on the barbell, followed by a low-intensity, walk through round of the combinations of the workout.

1 Round (low intensity):
7 CTB Pull-Ups
25 Double-Unders
3 Power Cleans
2 Front Squats
1 Jerk

Build steady to our working load for the day, finding a repetitions on each movement (power clean, front squat, jerk), followed by a second primer round, this time visualizing our workout pace.

1 Round:
7 CTB Pull-Ups
25 Double-Unders
1 Power Clean
1 Front Squat
1 Push Jerk

Rest 4:00 following, and begin.

Georgia (Time)


For Time:
50 CTB Pull-Ups
200 Double-Unders
10 Power Cleans
10 Front Squats
10 Jerks
Rx Barbell – 205/145
Time Cap – 13:00

Stimulus wise, we are looking for a loading that makes us uncomfortable.
In “Georgia”, we have a gymnastic pairing of pull-ups and double-unders to start, followed by a barbell finish with a loading that is intended to be slow and grinding. Naturally, many of our workouts will consist of combinations that illicit a high power output, and some workouts, such as today’s, we want to purposefully grind our way through, repetition by repetition.

Again intended to be a very heavy and challenging load, we are looking for the following criteria to be met to find the right stimulus:
• The prescribed load must be able to be completed as 3 “touch and go” power clean and jerks, or,
• Use 80% of our estimated 1RM Clean and Jerk
Heavy and challenging, and a weight that requires our best setup and preparation moving into the lift, but a load that we are confident will be there for steady small sets with measures rest between.

Opening with the CTB pull-ups, we recognize that this is the opening 10% of the workout. Unbroken here can be very impressive… unless, it causes multiple trips and bobbles on the following double-unders. Quick breaks off the pull-up bar can allow us to move into the following stations strong. Naturally athlete dependent here on how we approach and break up these repetitions, with the theme being that we don’t want to find ourselves getting caught up in the feel for a large opener. Being 15 seconds faster here (which is significant over 50 repetitions), can quickly disappear in the following repetitions between the rope and heavy barbell.

On the jump rope, knowing that the following barbell will require our best effort, efficiency is our essential theme here. Consistent chunking of these repetitions may be our best option given how it allows us to move through with minimal wasted effort. As we can all relate to, wh
to, when we push our double-unders far, we start the tax the shoulders (and body in general) much more than when we are relaxed. With a similar theme to our pull-ups, a controlled pace here can set us up well for where we need our best effort – on the heavy barbell.

10 power cleans, 10 front squats, 10 jerks to finish the workout.
Here, afford ourselves a brief moment of composure before the first clean. Often when we transition to the barbell for the first time after a sizable about of gymnastics, we fumble our technique some. Things feel a bit “different” as we feel through the combination. Good to expect this, and better to expect to overcome this. A brief composure break, followed by a setup as if it’s a true 1RM clean. Moving at our best here will help this first rep take the energy it needs – and not more. If we fumble our technique some, under this loading, a successful-yet-bumpy lift can tax our energy deep. Let’s set the tone of the last 30 repetitions with the first being our best.

Singles on the power cleans is more than likely going to be our best option, with the larger picture in mind. Steady singles up through 9 repetitions, followed by a brief break as we prepare for the front squats. On the 10th clean, we’ll stand tall with the repetitions to complete the final “power clean” before we lead into our front squats.

Strategy


On these front squats, we naturally want to bite into sets. Being able to move through these 10 repetitions in 3 or less sets is our aim, less we have excessive cleans we are pulling. This will mean we’ll be taking decent sized breaks between sets – so our discipline with the clock will be important. Some recommended break-up strategies:
A) 6-4
B) 5-4-1, with the final repetition being a squat clean from the floor, leading into our jerks.
C) 4-3-3

On the jerks, these repetitions are athletes choice on whether we push or split jerk. When we arrive here, we can expect our explosiveness and power to be taxed. Front squats have a strong affinity for fatiguing our overhead pressing, given how the shoulders and midline need to work diligently to keep the bar in position. After another brief composure break, similar to before our first power clean to start the barbell work, “over jump” the first repetition as if it’s a max effort lift. Set the tone for our final jerks with this first lift. These first few repetitions are critically important as they set the stage for finishing the lockout to the closing reps. If we are pressing out early, repetitions 5-10 will without a question be exponentially harder. Extend and punch, as if each lift is a new 1RM attempt.

0001042

CrossFit Ecstatic – CrossFit


Notes


“Game Day Friday”.

Opening our day with technique work on the barbell, priming us for the effort to follow – our conditioning.

The heart of our training day, this Friday we will be repeating a workout from last September. An AMRAP 20, providing a chance for us to refine our pacing efforts across the longer time frame in these final two weeks.

A skill-based Stamina Builder to finish our Friday.

Warm-up


ACTIVATION
Not for Time:
On the 3:00 x 3 Rounds:
:45s Light Bike or Row
5 Strict Pull-Ups, 10 Pushups, 15 Air Squats
:15s Fast Bike or Row

Time after completion inside the window is rest (approximately a minute). Move through the :45 second bike/row at a light, recovery pace, and move methodically at a warmup pace through the round of “Strict Cindy”. On the final :15 second bike/row, aim to gradually ramp up to a fast pace by the third round.

2 Rounds:
:45s Medball Thoracic Opener – (http://youtu.be/mOEpmTo8uuE)
:45s Dorsiflexion Stretch (per side) – (http://youtu.be/O9u1_Bvpng4)
:45s of Alternating Warrior Squats – (http://youtu.be/EfUJgmgTvlI)

Snatch Barbell Warmup
5 Empty Bar Overhead Squats
2 High Hang Power Snatches (pockets) + 1 Overhead Squat
2 Hang Power Snatches (knees) + 1 Overhead Squat
2 Power Snatches (mid-shins) + 1 Overhead Squat

3 Sets:
1 Power Snatch
1 Overhead Squat
1 Hang Squat Snatch
30%, 40%, and 50% of our 1RM Snatch, resting as needed between sets.

Strength

3-Position Snatch


high hang + hang + full
On the 1:30 x 5 Sets:
3-Position Squat Snatch – (http://youtu.be/ImHmyKrvwdM)

Complex in full:
High Hang Squat Snatch (Pockets)
Hang Squat Snatch (Knee-Level)
Squat Snatch (Floor)

Set #1 – 60% of 1RM Snatch
Set #2 – 63% of 1RM Snatch
Set #3 – 66% of 1RM Snatch
Set #4 – 69% of 1RM Snatch
Set #5 – 72% of 1RM Snatch

Conditioning


Specific Primer for “Twenty Something”:
Our aim in the primer below is to find, and hold, the same level of exertion we plan to hold during the workout. We want to bring our heart rate to what we will be sustaining in the workout, preparing both the body and mind for the longer effort to come. These two rounds are indeed longer than typical primer rounds, so that we are able to turn on the specific energy systems for our best effort.

2 Rounds, resting as needed between:
1:00 Moderate Row
5 Overhead Squats
5 Box Jumps
5 Toes to bar
:30s Moderate Row

The affords us the chance to bring our heart rate up, resulting in the following movements in the primer rounds to feel more relatable to the workout ahead. Rest as needed between rounds, with the intention of the second iteration being completed at our “workout pace” for today’s effort. Full rest following (4:00-5:00) before beginning.

Twenty Something (AMRAP – Rounds and Reps)


AMRAP 20:
30 Overhead Squats (95/65)
30 Box Jumps (24″/20″)
30 Toes to Bar
30 Calorie Row

Consistent sets from the start of the workout. Excellent chance to hone in our pacing over the 20 minute range.

Opening with 30 overhead squats, it can be tempting to come out with a large set – a set that we would not open the second round of OHS with. Picture yourself in the workout on round two, re-approaching the barbell, and imagine the repetition scheme you would use to move through those second 30. If it is smaller sets (and bigger breaks) than compared to how you envisioned the first round, let’s adjust our pacing going into this workout.

Apply this same thought to the box jumps, the toes to bar, and the speed of your calorie row. Visualize your repetition scheme on round two, and apply that to round one. This pacing strategy will allow us to utilize these full 20 minutes to our advantage. In today’s workout, it’s the middle portion of the time frame, minutes 10-15, where many athletes will fall greatly off pace given an overly aggressive start.

On the OHS – controlled chunks will be of benefit here. We are looking for a weight we can cycle for 30 reps unbroken *if we absolutely had to*, but strategy calls for a different thought process. When we bite into too large of a set of OHS, we dance the line of failure (where we start to move poorly, expending extra energy per repetition). Given the 20 minute timeframe for this workout, we want to avoid that. 2 sets of 15, or 12-10-8 are a start here. Metabolic, but something we can recover from quickly to move fluidly into the box jumps. After a near failure set… you can imagine it’s more difficult to find your legs for those first few box jumps, effectively cancelling out any time we gained by those larger sets.

On the Box Jumps – slow is smooth, smooth is fast. Practice resting on top of the box as needed. These can be done “unbroken” with a smooth and steady pace.

On the Toes to Bar – Just like the OHS
it is important to visualize yourself on round two. How would we break them up there. The first round will feel good… but hold back and stay with consistent, manageable sets. 5’s, or even 3’s, may feel like small numbers comparatively speaking to what you could do in that first round, but consistency again is key. Hitting the wall on TTB’s can take minutes away from us.

On the Row – don’t waste a moment from that last box jump to start that rower fan. Get it going as quickly as you can following that final repetition, but settle into a recovery pace. This is not the place to push. Effort wise, find what you would believe to be your ~5K pace, and strive to hold that pace for all rounds. We want to be able to come off the rower and move right into a set of OHS next.

0001040

CrossFit Ecstatic – CrossFit


Notes


Building off our tempo back squats from last Wednesday to start our day.

Conditioning to follow, as the heart of our training day.
Interval training, and our final 3 x AMRAP 5:00 piece before the Open.
In “Sole Cycle”, we’ll be completing barbell-facing burpees, power cleans and biking, with the challenge being to finish a single round inside each AMRAP 5.

Body Armor to finish.

Warm-up


ACTIVATION

200-150-100 Meter Row
After each set:
10 Hollow Rocks
10 Superman Rocks
2 Inchworms
3 Barbell Good Mornings
3 Hang Muscle Cleans
3 Empty Barbell Stiff-Legged Deadlifts
3 Hang Power Cleans

On each round, steadily build in load on the barbell. Given how we have hang muscle cleans as the second movement, our loading will be limited, and should be limited. From another angle, aim to build to somewhere between 30-40% of your 1RM power clean.

Strength

Back Squat (7 second descent, 3 second pause in bottom)


Building upon last week.

5 Sets of 2 Repetitions
*7 second descent, 3 second pause in bottom.

This is a very slow, and lengthy squat repetition – and fully intended to be so. Leveraging time under tension to our advantage, we can pull a potent stimulus from these repetitions at controlled weights. All percentages below are based off our 1RM Back Squat. All repetitions are also taken from the rack.

Set #1 – 63%
Set #2 – 65%
Set #3 – 67%
Set #4 – 69%
Set #5 – 71-74%, based on feel.

Conditioning


Specific Primer for “Sole Cycle”
Working in reverse order, starting with our Part #3 barbell load.

1 Round, with low intensity:
5 Barbell-Facing Burpees (focusing on footwork)
5 Power Cleans (Part #3 loading)
:45s Assault Bike

Rest as needed, followed by 1 Round with moderate intensity:
4 Barbell-Facing Burpees
4 Power Cleans (Part #2 loading)
:30s Assault Bike

Rest as needed, followed by 1 Round with workout intensity:
3 Barbell-Facing Burpees
3 Power Cleans (Part #1 loading)
:15s Assault Bike

With our starting weight on the bar, rest 4:00 after the final primer round, and begin.

Soul Cycle (3 Rounds for reps)


3 x AMRAP 5:00’s, resting 5:00 between:

“Sole Cycle” Part #1
AMRAP 5:
15 Barbell-Facing Burpees
21 Power Cleans (155/105)
27/21 Calorie Assault Bike

Rest 5:00

“Sole Cycle” Part #2
AMRAP 5:
15 Barbell-Facing Burpees
21 Power Cleans (135/95)
27/21 Calorie Assault Bike

Rest 5:00

“Sole Cycle” Part #3
AMRAP 5:00
15 Barbell-Facing Burpees
21 Power Cleans (115/80)
27/21 Calorie Assault Bike

Three separate scores, all being total repetitions.
All rounds have the same repetitions per round, with only the weights changing.
Males – 1 round totals 63 repetitions.
Females – 1 round totals 57 repetitions.

In “Sole Cycle” we have three intervals of an identical repetition scheme. What changes between the rounds is the loading on the barbell. Reducing in load over the three AMRAP’s, our aim is to keep the intensity high despite the fatigue.

Finishing a full round inside these windows will be challenging. Naturally the bike will be a longer effort, given the inevitable fatigue that will be present from the previous work. Stimulus wise, we are looking for the following loads on the barbell:

Round 1 – A weight we could complete 15+ repetitions unbroken with, when fresh.
Round 2 – A weight we could complete 20+ repetitions unbroken with, when fresh.
Round 3 – A weight we could complete 25+ repetitions unbroken with, when fresh.

As we approach the first round, with our heaviest barbell, we still want to consider sets. Although fast singles may be the method of choice in most workouts with this loading, we want to get outside our comfort zone and string together repetitions. The sets do not need to be large, with 6-5-5-5 being a strong option. But if we turn to fast singles, the act of chasing the bar around can easily consume more seconds than we want to give up here.

The burpees and the bike are the constants of the workout. A methodical, breathing pace on the burpees is our aim, focusing on our footwork and rhythm to our breathing betw
between repetitions. These reps do not need to be fast, but they need to be efficient. On the bike, allow a brief recovery period as we bring the bike up to speed. As the wattage climbs slowly but steadily. Sprinting as we get onto the bike often doesn’t have an effect until several seconds later, despite our efforts. This is often why the “first calorie” seems to take so long. The monitor needs a moment to catch up. Let’s use these moments as a brief composure period where we can recover for a faster pace as we settle in.

Much of the workout will be spent on the bike, so our intensity absolutely matters here. Even a small wattage difference over the course of this amount of calories can be a significant time difference. Using the clock to our advantage, we can make judgement call on the bike based on how much time we have remaining in the five minute window. Naturally, if we are able to make it back to the burpees, we do not want to exhaust ourselves here with a hard push on the bike. But if our round will end on the bike, it’s now a matter of how hard can we push.

Body Armor

Metcon (No Measure)


Part A)
5×5 Bench Press, ascending to a five-rep heavy.
After each set, Max Strict CTB Pull-Ups

Part B)
100 Banded Good Mornings – (http://youtu.be/7S-WOwmPY8E)
100 Banded Pull-Aparts – (http://youtu.be/VHRiIjvHJpY)

On the bench press, we are looking to build steadily to a 5-Rep heavy for the day. Immediately after each set, complete a single set of Strict CTB Pull-Ups, banding as required so that we are able to find at least 5+ repetitions per round. We are looking for the added range of motion today, in chest contact. Following, rest as needed between sets, aiming to be between 2:00-3:00 per.

On Part B, we have accessory work. Choose a band that allows for at least 50 repetitions to be unbroken if we went for it, and aim to complete these totals in large, quick moving sets.

0001039

CrossFit Ecstatic – CrossFit


Notes


Using the running clock today like yesterday, managing our time between parts. This is not an everyday occurrence going forward – and instead purely in place when specific intentions with our training are in place. Challenging ourselves in fatigued states is part of our sport, but is not an everyday piece. Today, we will do so with handstand walk practice coming shortly after a conditioning event.

Handstand walk practice to follow, getting onto our hands after a shoulder taxing workout.

Stamina conditioning to finish, combining midline work, rowing, and kipping handstand pushups.

Warm-up


ACTIVATION
2 Rounds:
:30s Light Bike + :30s Reverse Samson
:30s Moderate Bike + 10 Dowel Passovers + 5 Overhead Squats
:30s Fast Bike + :30s Walkouts + 5 Barbell Overhead Squats

2 Rounds:
:20s Jumprope (singles or doubles)
:30s Empty Barbell OHS Hold (bottom)
:60s Thoracic Opener – (http://youtu.be/4_DUZpPAhVc)

Snatch Barbell Warmup
2 Rounds, first with an empty barbell. Free to increase weight slightly, or complete the second iteration with the same empty barbell.
5 Snatch Grip Deadlifts
3 Hang Muscle Snatches
3 Behind the Neck Push Presses
3 Behind the Neck Push Jerks
3 Hang Power Snatches

Conditioning


Specific primer for “Double Bubble”
1 Round, walk through pace:
:10s Double-Unders
3 Power Snatches (moderate load, but under workout weight)
:10s Double-Unders
1-3 Bar Muscle-Ups

After feeling the transitions of the workout, let’s build to our working weight for the day on the power snatch. Two rounds to follow, building in intensity:
10 Double-Unders
2 Power Snatches
10 Double-Unders
1-2 Bar Muscle-Ups

Following our second round, completed at the intensity we plan to move through the workout with, rest 4:00 and begin.

Double Bubble (AMRAP – Rounds and Reps)


AMRAP 15:
25 Double-Unders, 5 Power Snatches (115/80)
25 Double-Unders, 3 Bar Muscle-Ups

“Double Bubble” tests our stamina.

In this 15:00 AMRAP, our focus of effort is going to be on the middle 10:00. From minutes 4:00-14:00. Although this sounds a bit strange to read, these minutes between those two marks is where the vast majority of athletes will fall off pace. A common trend in such a workout is that athletes come out looking very strong, with quick work on the snatches and potentially unbroken sets on the bar muscle-ups. But about 4:00 in, we slow dramatically as the movements “catch up” with us. This carries until the 14:00 mark, where in the final 60 seconds, we’re able to turn it back up for a final push.

If we can enter this workout thinking about those critical minutes, 4:00-14:00, we’ll can move better towards the right pace to Open with. The first two rounds are tempting to move quickly on as we are fresh, but these movements are two that can slow down for us very quickly. We’ll find our best score today by focusing on sustaining stamina in our skills, versus absolute raw work capacity. Burpees and power cleans can be an example of the opposite.

On the double-unders, if there’s one thing we truly want to think through, it’s to relax the wrists and shoulders. By allowing a brief moment of composure after picking up the rope, it can allow us to move through these 25 repetitions with minimal wasted effort. “Wasted” as in, energy spent pushing through a challenging set. We can picture an athlete fighting for the final reps… jumping higher, recruiting more shoulders into the mix, and straining to finish the reps. It won’t be a single double-under set that overly fatigues us – it will be the compounded effect of several rounds over time that amount to significant fatigue. If we can move in feeling composed by slowing our transition by an extra moment, we afford ourselves the chance to move with our best efficiency here, affording us capacity on
the pull-up bar and barbell late in the workout.

On the power snatches, stimulus wise, we are looking for a barbell we could cycle for 10+ repetitions when fresh. It’s not a light barbell – we do want to challenge ourselves here – but we are not going to miss a lift despite the compounding fatigue over the duration. Although many of us can touch and go repetitions at this loading, looking at the combination of movements… fast singles may be our best option. Bar muscle-ups absolutely demand a good deal of grip and pulling strength, and double-unders do indeed tax the forearms and shoulders. Deep into the workout, if we feel very strong and can benefit from touch and go repetitions (without it impacting our Bar Muscle-Ups), let’s absolutely go for it – but starting with steady, quick singles may be our best approach.

Lastly, the Bar Muscle-Ups. Naturally the station that will pose the biggest challenge to most athletes. With double-unders and power snatches in combination, we can expect these repetitions to become challenging. As a focus point for the day, focus on pushing.

In the Bar Muscle-Up, it is very common for athletes to “pull” instead of “push”. We can tend to pull ourselves, with our biceps and forearms, to the pull-up bar. This results in the impact into the bar, and often the missed repetition. Although exactly what we want to think of with the chest to bar pull-up, it is of course our aim to get above the bar before making contact.

Strategy


Instead of “pulling”, visualize the sensation of pushing. With our lats, and arms still extended, pushing the bar towards the floor. If we visualize pushing the bar to the floor, we would rise above, finishing at the top of a bar muscle-up. Now of course, to do so with completely locked our elbows throughout the duration takes an enormous amount of gymnastic kipping power and strength, and that is solely the theme. If we can think of pushing, we find the elevation we need to clear the bar. It can be followed with a final pull at the right moment, cracking the elbows so that we sneak over the top of the bar into the dip position, but we must push before we pull.

If we are not completing full bar muscle-ups today, two options:
1. Work on the “pushing” of the bar with the Jumping Bar Muscle-Up Drill – (http://youtu.be/nczzj7SM080)
2. Complete 10 CTB Pull-Ups per round.

Gymnastics


On the 20:00… Handstand Walk Practice

Not for Score:
10:00 of Handstand Walk Practice

If we are working towards the consistency of our handstand walking, the below two drills below can be used today to refine this skill.

Handstand Weight Shifting – (http://youtu.be/OAfvOJUovdg)
This drill gains confidence and familiarity shifting our weight from one hand to the other. Take this movement slow. A common fault here is that our hips move, but our weight actually does not shift. We bend quickly at the side, but this does not translate to the skill we are looking to develop. One inch at a time, slowly weight one hand, while maintaining an active midline. Slowly shift back and to the other side. Short sets here – if we push too far in duration, we likely start to sacrifice technique to support ourselves.

Box Shoulder Taps – (http://youtu.be/F2IH6omfYec)
Lifting the hand off the ground while inverted is best done first on the box, as it reduces the “loading” of the handstand. Over time, it is our goal to be able to couple this shoulder tap, or at a minimum, alternating hands off the ground, while on the wall in the first drill.

Alternate between these two drills for 10:00, in a honed, focused setting of practice.

Stamina Conditioning

Metcon (3 Rounds for time)


On the 40:00… Stamina Conditioning

On the 4:00 x 3 Sets:
15 GHD Sit-Ups
15/12 Calorie Row
15 Kipping HSPU

Rounds start on the 0:00, 4:00, and 8:00. Time inside each window after repetition completion is rest. Record all three working times below (time of each round to completion). Our aim here is to complete the handstand pushups in at most two sets – and by the 3:15 mark. If we are still working by the 3:15 mark, cap our efforts there each round.

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CrossFit Ecstatic – CrossFit


Notes


Week 5 of Racehorse.
The Open is less than a month away.

Starting our day and our week on the barbell with an “On the Minute” drill with the full Clean and Jerk, building towards 90% at the end of the ladder. To finish our olympic work, we’ll transition into five heavy singles on the front squat.

Conditioning comes next in the form of a mid-range sprint… a 21-15-9 of kettlebell swings, box jump overs, and front squats.

Warm-up


Rotating Stations Every 1:00, for 10 (2 Rounds):
Station 1 – :50s Row (light pace)
Station 2 – :20s Jump Rope + 10 Slow Air Squats
Station 3 – :50s Warrior Squats
Station 4 – 5 Good Mornings, 5 Strict Presses, 5 Front Squats
Station 5 – 15 AbMat Sit-Ups + 10 Hollow Rocks

Strength


Using the Clock:
On the 0:00…Clean and Jerk
On the 15:00…Front Squats

Clean and Jerk


On the Minute x 11:
On the 0:00… 1 Clean and Jerk @ 70%
On the 1:00… 1 Clean and Jerk @ 75%
On the 2:00… 1 Clean and Jerk @ 80%
On the 3:00… Rest
On the 4:00… 1 Clean and Jerk @ 75%
On the 5:00… 1 Clean and Jerk @ 80%
On the 6:00… 1 Clean and Jerk @ 85%
On the 7:00… Rest
On the 8:00… 1 Clean and Jerk @ 80%
On the 9:00… 1 Clean and Jerk @ 85%
On the 10:00… 1 Clean and Jerk @ 90%

All repetitions are intended to be squat cleans, with athlete’s choice on the overhead (push or split jerk). Building upwards to 90%, our aim today is to put some heavy, but not maximal, loads overhead. Track all (9) lifts to the journal below for tracking purposes.

At the 15:00 on the clock, we will be starting our next part – Front Squats.

Front Squat


On the Minute x 5:
1 Front Squat

Starting at, or slightly above our final clean and load, we have five sets of a single front squat. All repetitions taken from the rack. Aim here is similar to our clean and jerks – let’s move well here. Not seeking a max effort 1RM, but looking to find the heavy stimulus for the day. Working towards 90% of our estimated 1RM Front Squat is a strong place to be here.

Conditioning


Specific Primer for “Funny Bone”
Warming both combinations – most especially the feel of the transition back into the box jump overs, is just as important as ramping up our intensity here. For that reason, we have three short primer rounds.

Round #1 (Low intensity… walk-through pace):
2 Rounds:
5 Light Kettlebell Swings
3 Box Jump Overs
3 Light Front Squats

Round #2 (Moderate intensity, with workout loads on kettlebell and barbell):
1 Round:
5 Kettlebell Swings
3 Box Jump Overs
3 Front Squats

Round #3 (Final round, workout intensity):
2 Rounds:
4 Kettlebell Swings
3 Box Jump Overs
2 Front Squats

Moving back to (2) rounds in the final primer round affords us the chance to return back to the box jump overs a second time, assessing our movement under intensity before beginning.

Funny Bone (Time)


21-15-9:
Kettlebell Swings (70/53)
Box Jump Overs (24″/20″)
Front Squats (135/95)

A short, but high intensity 21-15-9 as our conditioning for the day.

Stimulus wise, we are looking for a workout where we can hang onto both the kettlebell and front squat loads for either unbroken, or very large sets. The loads are on the challenging side for these repetitions (most especially in the 21’s and 15’s), so meeting this stimulus is intended to be challenging. Moving through this workout at reserved pace illicits an entirely different response than if we attack it. Let’s bring some good intensity to this mid-range sprint today.

Further, stimulus wise, we are looking for the following two conditions to be met:
Kettlebell Swings – Confident we could complete 25+ repetitions unbroken, when fresh.
Front Squats – Confident we could complete 25+ repetitions unbroken, when fresh.
Modifying the loads to ensure we meet that criteria will allow us to go to the level of intensity we are aiming to reach today. It’s less about if we “can” do the weights, and more about how well we can find the mid-range sprint stimulus with large sets, and minimal breaks.

Strategy wise, let’s move through the order.

Kettlebell Swings – A heavier kettlebell, but also a movement that allows us to regulate our breathing. Of the three, this is where it is easiest to breath during the repetitions. With it’s methodical movement, this station is less about pushing for a faster cycle time, and more about focusing on our breathing and cadence. It sets us up well for the following movements, where controlled breathing is more challenging. Finding the pendulum like motion of the swing and timing our breaths at the top can be a helpful focus point on rounds 2 and 3, coming off the front squats.

The first set needs to be straight. If we need to break it up, let’s opt for a slightly lighter kettlebell. On the 15, aim to hang onto the bell. If we must break a single time in the workout, let it
be here, for something along the lines of 9-6 or 8-7. On the third round, hang on. We want to push here for large sets as time will disappear between breaks, whereas if we just get to the box, we can start moving (albeit potentially a slow pace, we’re still moving forward there.

Box Jumps – Expect our “jump” to be challenged here on the first repetition. When we take a mental image of an athlete completing a kettlebell swing, we can see that it matches a jumping motion very closely. These “weighted jumps” will tax us for the box jump overs, so let’s move into that first repetition by over-jumping. Aim to get higher into the air than we normally would, so that we make it atop the box. From there, methodical, tight motions are key. Wasted steps are super common on box jump overs, where we want to compact our movement into as little steps as possible, wasting as little energy as possible.

Front Squats – The “grind” of the workout. Inside this movement, let’s ensure we are allowing the bar to roll back to our finger tips, and that our front rack is secure. As one can imagine, a sound front rack position here pays off dividends, as the better we move here, the less energy we spend moving the bar through space. Fully expecting our legs to be taxed from the previous movements, we’ll need to cue our midline to ensure we are upright with strong positions during each squat. Lastly, aim to find a breathing cadence here. With the bar pressed close to our throat, this can be challenging, and often we’ll find ourselves not breathing well here. Find the place where we can breathe, and as we are moving through these repetitions, force the air in and out at the top.

Strategy


Breaking this first set up will of course be athlete dependent. Although we want a load that allows for that, we want to think through the bigger picture, and assess the differences between different approaches. If we do complete the squats unbroken all the way through, but it causes a long transition to, and from, the barbell each round… it may not be worth it. This can be compared to an immediate transition to the barbell for a quick 12 reps, followed by another 9 to complete the first set of 21. The 15’s will pose a similar challenge, with these 15 repetitions likely being the “most challenging” of the workout. Anticipating so, we can back into it to give our best effort there.

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CrossFit Ecstatic – CrossFit


Notes


“Game Day Friday”.

After barbell-oriented “Game Day Friday” events, we are shifting gears, to a nearly all bodyweight piece. With higher volume gymnastics in the mix, it will be our stamina and conditioning tested across 20 minutes,

Body Armor to close.

Warm-up


ACTIVATION
Not for Time:
3 Rounds:
20/15 Light Bike
:30s Alternating Samson Stretches
1 Round of Strict Cindy
:30s Spidermans

Conditioning


Specific Primer for “Wet Floor”:
2 Rounds, building gradually in intensity:
10 Wallballs
10 Calorie Row
5 TTB
4 Burpee BJO
1-3 Ring Muscle-Ups

Rest as needed between rounds, with the intention of the second iteration being completed at our “workout pace” for today’s effort. Rest 4:00 following, and begin.

Wet Floor (AMRAP – Rounds and Reps)


AMRAP 20:
75 Wallballs (20/14)
60/45 Calorie Row
45 Toes to Bar
30 Burpee BJO (24″/20″)
15 Ring Muscle-Ups

In “Wet Floor”, we have a gymnastic based “Open”-style chipper.

As one can imagine, both conditioning at the aerobic level is only one of multiple factors in this 20 minute AMRAP. Many can “muscle through” most of these movements, yet that only gets us so far. Pacing our stamina inside the movements will be the focus of effort, finding a sustainable pace forward.

Starting with the wallballs, manageable chunks fit well here, naturally. And despite how we never want to reach failure inside this movement, we recognize that we are moving into the row next. The first handful of calories can be used as a recovery until we find our working pace.

Finishing a single round of this chipper will be challenging. And upon so if we do, we can expect our shoulders to be taxed. Coming off the burpee box jumps and work on the rings, we may be surprised with the need to move to smaller sets right off the bat. Good to expect it so we have a plan of action in place.

Moving onto the rower, we again recognize that we can use the first few calories as a recovery. From there, we do want to find a pace that leaves us uncomfortable, but does not sacrifice our immediate transition to a sizable set of TTB (our next station). Visualizing this pace as an intensity we could hold for 200 calories for time, we’re moving, but at a very sustainable pace with the larger picture in mind. The rower can be a chance for ourselves to regain our composure.

The toes to bar is a set count that can absolutely add up quickly, impacting the integrity of our kip swing. Movement failure, whether here or on the rings at the end of the chipper, are the two “need to avoids” of the workout. Finding ourselves here is dangerous as time slides by incredibly quick. Recognizing that movement failure (or the loss of the kip swing in relation to the TTB) is an easy possibility if we bite off sets t
…sets too large, let’s be conservative here. Fast 5’s on such a sizeable set can trump sets of 10 with large breaks between.

On the burpee box jumps, although a similar theme, let’s slow our pace a touch here. Methodical, consistent, tight movement patterns. Never fast, but never stopping. This will allow us to move into the ring muscle-ups with sizable sets, which is hugely impactful in today’s workout. Here, with the complexity of the movement, we’ll have the most separation between athletes. Or perhaps better put, we’ll face the largest amount of time not moving forward. Seconds between sets here run quickly, so we want to set ourselves for success on the previous burpee box jump overs.

Body Armor

Metcon (No Measure)


3 Sets of 8:
Alternating Dumbbell Snatch

3 Sets of 8:
Romanian Deadlift

Midline:
3 Sets: :30s on, :30s off – GHD Sit-Ups
2 Sets: :30s on, :30s off – Hip Extensions
1 Set: 1:00 on, GHD’s

Not for score on all parts, but for quality movement.
On the dumbbell snatch, aim is to build gradually to a heavy set of 8. If we reach a limit on the loading, add a layer of difficulty/complexity by turning these into 3×8 alternating dumbbell squat snatches.

On the Romanian deadlifts, these are again deadlifts where the barbell is lowered as closely to the ground between repetitions, *but does not actually touch the ground*.

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