CrossFit Ecstatic - CrossFit
Reaching the tail end of our reduced volume week. Back to full volume come Monday.
Two parts today – front squat positions through tempo repetitions, and a repeated benchmark of ours, "Cement Mixer".
1:30 Light Row or Bike
5 Hand-Release Pushups
10 Slow Air Squats
:30s Alternating Warrior Squats (https://www.youtube.com/watch?v=EfUJgmgTvlI&width=640&height=480)
12 GHD Sit-Ups
18 Banded Good Mornings
Modified Barbell Warmup (empty barbell)
5 Good Mornings
5 Back Squats
5 Elbow Rotationds
5 Strict Presses
5 Stiff-Legged Deadliftds
5 Hang Muscle-Cleans
Tempo Front Squat
On the 2:00 x 6 Sets:
2 Tempo Front Squats
5 Second Negative
2 Second Pause In Bottom
Sets #1+2 – 2 Reps @ 62% of 1RM Front Squat
Sets #3+4 – 2 Reps @ 67% of 1RM Front Squat
Sets #5+6 – 2 Reps @ 72% of 1RM Front Squat
Focusing on positioning today in our controlled tempo paces. All repetitions come from the rack. During the course of each squat repetition, let’s pay due diligence towards always fighting for a better position. We can always be taller, we can always lock in our midline harder, and we can always drive our elbows higher.
Specific Primer for "Cement Mixer"
200 Meter Run
3 Toes to Bar
Rest ~1:30 between rounds. The aim here is to gradually increase our intensity on the running, both finding our pacing, and our breathing. This is something we want to dial in before the start of the actual workout, to maximize our performance. After our final round, rest 3:00, and begin.
Cement Mixer (Time)
Every 3:00 for 7 Sets:
400 Meter Run
Starting on the 0:00, complete a 400 meter run + 12 TTB. Time remaining in the 3:00 window is rest. The next round starts on the 3:00, with the following round on the 6:00, and the 9:00 thereafter. Your score in this workout is your slowest round. As an example, if an athlete’s set times finish at – 2:05, 2:03, 2:05, 2:09, 2:19, 2:30, 2:16…. their score today would be 2:30 (the slowest round).
With only the slowest round counting in this workout, we look towards a great opportunity to hone our pacing strategy. First portion to look at is the running – visualize yourself completing a 2 Mile Run. The pace we would hold for such an effort is appropriate here… avoid the temptation for that first round to be overly aggressive. If we are rowing today due to a limitation or injury, row equal meters.
On the TTB’s – modify to match this stimulus. We must be done with the first round by the 2:20 mark. If we are 6 repetitions in at the 2:20 mark, our goal is to maintain 6 repetitions throughout the workout. What we do not want to have here is that first round finishing at 2:40 or later… ultimately that will result in missing a start time later in the workout, and will also result in diminished intensity. At the 2:20 mark, whichever TTB number we are on, that is our goal for the remaining 6 rounds.
If unable to run, complete one of the following:
500/400 Meter Row
25/18 Calorie Assault Bike