0001158

CrossFit Ecstatic – CrossFit


Training Day Overview


De-load Week.

A necessary lower volume week in order to continue the push forward. In a week from today, we’ll be starting our next cycle – “Sled Dog”.

“Sled Dog” will build upon “Grunt Work”, with a larger focus on barbell cycling and shear work capacity in movements that we commonly see in competition. The full cycle details will be announced on Friday.

Today, three parts. Front squat positional work to start, which will lead us into our conditioning for the day. A modified version of the classic CrossFit.com benchmark, “Jackie”. Body Armor to finish.

Warm-up


10 mins

Weightlifting

Front Squat (1 tempo pausing front squat + 1 front squat)


5 Sets:
1 Tempo Pausing Front Squat
1 Front Squat

Tempo: 5s negative, 3 second pause in bottom. Regular stand.

Set #1 – 60% of 1RM Front Squat
Set #2 – 65%
Sets #3+4+5 – 70%

Conditioning


Specific Primer for “Jack Daniels”:
2 rounds, gradually building our intensity:

Primer Set #1
400 Meter Run
2 Sets of 5 Thrusters (purposely drop)
2 Sets of 3-5 Pull-Ups (purposely drop)

In this warming round, let’s aim to move towards our workout pace in the final 200 meters. With purposeful breaks on the thrusters and pull-ups, we are refining our footwork and transitions between sets.

Primer Set #2
Now at workout intensity:
200 Meter Run
7 Thrusters
7 CTB Pull-Ups

Following, rest 4:00, and begin.

Jack Daniels (Time)


For Time:
1,000 Meter Run
50 Thrusters (65/45)
30 CTB Pull-Ups

In “Jack Daniels”, we have a modified version of the CrossFit.com benchmark girl, “Jackie”. If we are not running today, let’s row a slightly scaled up distance – 1.5/1K.

Replacing the row with a run, and upping our challenge on the thrusters and pull-ups, we’re looking at a mid-range chipper that will put our faster times in the 7:00-9:00 range.

The opening 1K run is a place we want to lean into, but only the point where we can move directly into the thrusters without hesitation.

Thinking back to our recent running workouts, the pacing on the runs are always important, but the juice is often not worth the squeeze when there is a large amount of work inside the gym. If we push this 1K run, and come into the gym 15 seconds faster than a conservative pace, we likely are in a metabolic state that will catch up to us halfway through the thrusters. And as one can imagine, a single break more on the thrusters or pull-ups can easily negate any time gained on the run.

As we enter the run, let’s visualize our 2 mile race pace. Not a 1 mile effort, and not as a slow as a 5K pace. But right in the middle. Aggressive, but one that we can hold directly to our bar.

On this bar, if there is a single goal for the workout, it’s this transition. Although a small, tiny fraction of the workout, let’s use this as our battle for the day. Our aim for the workout is to run directly to the bar, and begin. It is incredibly common here to pause, take a breather, and prepare ourselves for the thruster set. Instead, let’s go the opposite direction today. Assess on the move. Pick the bar up and go for 10 reps. Along the way, re-assess how we are doing. We aren’t looking for a straight set here, but we are looking for an immediate start.

A skill worth refining is going by feel on these thrusters. Always great to have a general gameplan on the reps, but let’s not tie ourselves to it.

As example breakup strate
As example breakup strategies, rep schemes can be…
20-15-15
30-20
5×10

There is no “right or wrong” approach here, but again as our battle for the day… let’s grab that bar and just start.

On the CTB Pull-Ups, we can expect some fatigue here from the thrusters. Time in the front rack position absolutely adds up and this will become a factor for us on the pull-ups. If we believe we will need to break this count up significantly, let’s break before we need to. What is more important than big sets, is consistent sets. For many of us, it won’t be the front 15, but the back half.

Body Armor

Metcon (No Measure)


3 “Giant Sets”:
9 Romanian Deadlifts
15 Weighted Glute Bridges
27 GHD Sit-Ups
Rest 2:00 between sets.

On the Romanian deadlifts (http://youtu.be/mZgPVWVnLY4), we are looking to lower the bar as close to the ground as possible, with two checkpoints:
1) No loss in position. This movement is only as good as how well we perform it. If we feel our back rounding at all, let’s not go as low.
2) We are able to maintain a soft (not locked) knee that is close to extension. Unlocking the knee is important here – this is not straight leg deadlift.

Build steadily over the course of the three sets, with the intention being that all nine reps are unbroken each time.

On the weighted glute bridges, let’s elevate our elbows on a bench or platform to allow for a deeper range of motion at the hip joint. A barbell can be used well here. Same intentions as the Romanian deadlifts – let’s move well, and unbroken here.

0001157

CrossFit Ecstatic – Community WOD


Warm-up


10 mins

Conditioning


Specific Primer for “Walmart”:
Bringing the heart rate up for these intervals will be important for us. Gradually, let’s bring our intensity to working pace over the course of three rounds, as we build in weight to the third barbell. We will not need to go further, as if we reach that fourth barbell in the workout, we will be warmed through.

3 Rounds, resting as needed between:
7/5 Calorie Assault Bike
5 Medball Squat Cleans
3 Power Clean and Jerks

Use round 1-3 weights respectively. Following our final round, rest 4:00, and begin.

Walmart (Team Version) (AMRAP – Rounds and Reps)


Teams of 3, AMRAP 30:
7/5 Calorie Assault Bike
10 Medball Squat Jumps (30/20)
5 Power Clean and Jerks

1st 6 Rounds – 95/65
2nd 6 Rounds – 115/85
3rd 6 Rounds – 135/95
4th 6 Rounds – 155/105

Parters cycle through full rounds, one at a time. Weights climb every (6) rounds, or in other words, after each partner has cleared the weight twice. Score is full rounds, plus reps.

In other words, every time an athlete completes the bike/medball/CJ triplet, that counts as a single round. When the full team has cleared six rounds (each partner twice), we increase to the next weight. Reset the Assault Bike monitor each time.

Stimulus wise, we are looking for the following:
Weight #1 – Very light. A weight all partners can complete 21+ reps unbroken with, touch and go.
Weight #2 – Light. A weight all partners can complete 15+ reps unbroken with, touch and go.
Weight #3 – Moderate. A weight all partners can complete 12+ reps unbroken with, touch and go.
Weight #4 – Moderate/Heavy. A weight all partners can complete 9+ reps unbroken with, touch and go.

It isn’t very common that we will go to this speed on the bike. We are looking to capitalize on the return of high wattage, pushing our pace hard on the calories. The sliding scale is a powerful difference maker if we leverage it properly. Naturally, we need to be able to perform afterwards, and before a full tilt sprint, comes big (if not unbroken) sets on the CJ barbell. That takes precedence (as it wouldn’t make sense to blast the bike and follow it with singles on the barbell), but after we have a good plan for the bar… let’s push the bike.

On the medball squat jumps, what we are looking for is for the feet to leave the ground after hip extension. It is a legitimate “squat jump”, clearing the ground. Think of the height being the distance we cover when we finish a standard burpee. Hug the medball to the chest.

Walmart (Individual Version) (Time)


For Time:
20 Clean and Jerks (95/65)
20 Clean and Jerks (135/95)
20 Clean and Jerks (185/125)

Athletes must work in 2:00 on / 2:00 off.
At the start of each round, complete:
9 Wallballs (30/20) Females to a 9′ Target
7/5 Calorie Assault Bike

Time Cap – 18:00 (5 intervals)

This workout is 60 clean and jerks for time, where athletes must work inside the confines of 2:00 on, 2:00 off. And to start each round, we have a “buy-in”, of wallballs and a calorie bike. This will challenge our conditioning for the clean and jerk cycling.

Stimulus wise, we are looking for an unbroken set of wallballs and a hard paced bike. We are looking to clear the two “buy-in” movements by the 1:00 mark at the latest. If we feel we will not clear these throws and bike calories by that time, let’s dial back the volume a bit to ensure we are making our way to the barbell.

Again, each interval starts with a “buy-in” of wallballs and a calorie bike. Any time remaining inside the 2:00 window is used towards working towards the 60 clean and jerk total, where we will increase loads every third of the way. For this workout, we can setup three separate barbells if spacing and equipment allows. Otherwise, changing weights is also good to go on a single barbell.

Stimulus wise:
Weight #1 – Light. 21+ Power Clean and Jerks unbroken, when fresh.
Weight #2 – Moderate. 14+ Power Clean and Jerks unbroken, when fresh.
Weight #3 – Heavy. 7+ Power Clean and Jerks unbroken, when fresh.

Talking through an example round #1, let’s say an athlete reaches the first 2:00 time cap with 15 clean and jerks at the first weight. After the mandatory 2:00 rest, the second interval starts. He completes the buy-in of wallballs and biking once again, and then finishes off the final 5 reps at the first weight. Let’s say he makes it through 8 reps at the next barbell. The next interval follows in suit, where he would pick up where he left off. There is a 20:00 time cap on this workout, which comes out
…to 5 intervals. If we reach the cap, submit a score of “20:00” plus 0:01s for every clean and jerk not completed.

This is a variation of a workout seen in the Games years ago, which captured the same interval feel. We had a task to complete – 75 OHS, where we were limited to working within the 2:00 window.

0001156

CrossFit Ecstatic – CrossFit


Training Day Overview


Starting our day building on the deadlift.

We’ll use percentages seen in the opening weeks of the cycle, followed by a build a heavy set at each – a 1-Rep, and a 10-Rep.

Given the CNS demand heavier deadlifts have on our body, we are going to follow with only a single part. Conditioning, in the form a five-station chipper, opening with a one mile run.

Warm-up


10 mins

Weightlifting

Deadlift


Opening with waves building to a heavier single. These weights are similar to our very first deadlift loads at the start of the cycle, where we’ll move through and then build upon for two scored lifts… a 1-Rep and a 10-Rep.

Not for time, resting ~1:30-2:00 between:
3 Reps @ 70%, 1 Rep @ 75%
3 Reps @ 70%, 1 Rep @ 80%
3 reps @ 70%, 1 Rep @ 85%

Following, take 12:00 total to build to a heavy at each, in this order:
1. Heavy Single
2. Heavy 10-Rep

Deadlift (Heavy 10-rep)

Conditioning


Specific Primer for “El Nino”:
2 Rounds, at the same volume, ramping intensity on the second round:

200 Meter Run
8 Dumbbell Snatches
100m Wreckbag Run
6 Pull-Ups
3 Burpee Box Jumps
Rest as needed between rounds.

On our first round, let’s feel through the transitions at a conversational pace. On the second, let’s aim to find our running paces on both the unweighted and weighted run. On our transitions, let’s be deliberate here, running directly to our next station.

El Nino (Time)


For Time:
1 Mile Run
50 DB Snatches (50/35)
400 Meter Wreckbag Run (50/35)
30 Pull-Ups
20 Burpee Box Jumps (24″/20″)

A descending repetition chipper, starting with a one mile run buy-in.
Although we will find some separation inside this distance, we want to remind ourselves that it is purely the buy-in. 10 seconds, although significant in a one mile race, can disappear in a single transition inside the gym in the following movements. We want to move here on this run, but it’s truly the buy-in. Let’s visualize the pace we believe we would hold for roughly a ~5K distance.

On the following DB Snatches, we have a single larger set. At 50 repetitions, a steady and methodical pattern for touch and go reps is key here. With a micro-pause at the top, we can settle into a breathing pace on these snatches. The key is to find the place to get the air in. Naturally, it is not in the bottom of the rep, and is instead after lockout as the hands are changing the bell as it descends.

Next comes our Wreckbag run, with a moderate weight bag. Here, we may see just as much separation, if not more, than on the 1 mile run. It is very easy to lose time here, and although we are not trying to “win the workout” here, we know that we want to move with a purpose here.

On the 30 pull-ups, let’s aim for big sets. Some options for thought:
16-14
12-10-8
9-8-7-6
By no means do we want to hit a wall and reach failure in the pull-ups, but knowing that this is our final “pulling” station in our chipper, we can be aggressive here and hang on for challenging sets.

On the final burpee box jumps, let’s game plan for reps 10-20. This is where we will lose our pace, if we do. By seeing the light at the end of the tunnel, we may start these final 20 too quickly, resulting in the extra steps in the final reps… that add the extra seconds. Slow is smooth, smooth is fast on these reps to start. Focus on our footwork, and at rep 10, aim to move one step faster than our front half.
For Wreckbag, use 50/35# DB or 53/35# KB

0001154

CrossFit Ecstatic – CrossFit


Training Day Overview


A barbell-intensive Wednesday.

Starting our day with a Snatch complex. This will lead us into an all-barbell conditioning peice, “Bartender”.

We’ll finish our Wednesday with midline work.

Warm-up


10 mins

Weightlifting

Power Snatch


Power Snatch Complex

On the 2:00 x 5 Sets:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats

Inside this complex, we are looking to hold onto the bar throughout. If we must drop the bar from overhead between snatches, let’s quickly reset onto the bar.

Set #1 – 60%
Set #2 – 65%
Set #3+4+5 – Build to a heavy complex for the day.

Conditioning


Specific primer for “Bartender”
2 rounds, ramping up intensity on the second.

Primer Set #1 (light load than working):
5 Deadlifts
4 Overhead Squats
3 Hang Power Snatches
5 Deadlifts
4 Overhead Squats
3 Hang Power Snatches

Aim is to elevate the heart rate through some good exposure to the movements. Build to our working weight, followed by…

Primer Set #2 (working load):
3 Deadlifts
2 Overhead Squats
1 Hang Power Snatch
3 Deadlifts
2 Overhead Squats
1 Hang Power Snatch

Completing two rounds inside each primer affords us the chance to feel through the specific transitions, such as changing our grip from the deadlifts to our OHS grip. Following, rest 4:00, and begin.

Bartender (AMRAP – Rounds and Reps)


AMRAP 10:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches=
Barbell – 115/85

In “Bartender” we have a test of barbell stamina.
Traditionally, we will couple the barbell with a gymnastic or “monostuctural” movement such as a bike or a row. But today, we are going directly at the barbell for the full 10 minutes. What this will require, is diligent pacing on our part as each movement does impact the others.

Above all, we’ll need to exercise patience in the earlier rounds. This is a weight that we are confident in cycling for large sets early, and that can be a blessing and a curse. If we come out too aggressively, our round times can literally double in this workout.

Stimulus wise, we are looking for a moderate weight, and one that we feel confident we could hang power snatch or overhead squat for 15 reps unbroken when fresh if we were to go for it.

On all three movements, although this sounds a little “obvious”, let’s remind ourselves of midline stabilization here. When we breathe and relax, our torso moves. Slightly, but it “translates”, placing demand on the smaller muscle groups surrounding our spinal structure. If we have such movement (often just do to not actively thinking about it), these muscles can become over taxed. And what results is what is known as the “back pump”. Where the lower back, or a portion of the back, feels like lactic acid just got stuck in there. And this “pump” can shut us down, leaving us unable to squat and sometimes hinge. It leaves us after some time, but it feels like significant cramping sensation in the lower back. This is very common when we combine deadlifts with a weighted squat. Focus throughout all three movements on what we are doing with our abdominals. Breathe at the top of each rep, but brace during movement.

On the deadlifts, athletes may find 1-2 breaks helpful. In any event, breaking after the 11 reps to establish a snatch grip width sets us up well to finish our 12th in position for a hang power s
snatch or a hang squat snatch (starting our next OHS).

On these overhead squats, we likely do not want to break these reps up. By the time we are challenged on this movement, we are likely well past halfway, with only a couple of repetitions to finish the set. With our next movement in mind (hang power snatch), we are not looking to excessively snatch the barbell outside of that final six reps.

On the final six hang power snatches to complete the round, we may find success in a single break here. Although we may be able to complete a handful of sets unbroken, let’s place ourselves in minute 7 of the workout. If we believe we will be breaking up the six reps there, it may be best to break from the start, and focus on smooth and quick transitions between say 3-3.

It may be difficult to grab round times here, but we can make a mental note as to where we are at the five minute mark (halfway point) to gauge our pacing at the finish of the workout.

Midline

Metcon (No Measure)


4 Rounds, Not for Time:
18 Banded Good Mornings
15 x 4-Count Flutter Kicks
12 Glute Bridges

On the glute bridges, we are free to weight these, as well as increase weight each round. Let’s maintain an unbroken set of 9 reps each time however.

0001153

CrossFit Ecstatic – CrossFit


Training Day Overview


Re-testing some baselines with strict handstand pushups, and strict pull-ups.

This will lead us into a conditioning benchmark – the classic CrossFit girl, “Helen”.

Recovery bike to finish our Tuesday.

Warm-up


10 mins

Gymnastics Testing

Strict Handstand Push-ups


Strict Handstand Pushups
1 Attempt for Max Repetitions

This is a repeat from the first week of our cycle, on Apr 2, 2019. If we are not able to complete 3 strict handstand pushups, it is in our best interest to spend some time growing strength in the range of motion.

Two options for completion:
Dumbbell Strict Presses
Barbell Half Presses

Dumbbell Strict Presses – With a range of motion from shoulders to overhead, the freely moving bells are far more demanding than the barbell. Choose a loading that allows for at least 8-10 repetitions, and go as far as we can from there. We’re aiming to be in the 8-15 repetition rep range.

Barbell Half Presses – Using a barbell, the range of motion is from forehead level (just above the eyes) to lockout overhead. This trains the specific range of motion of the handstand pushup. Same aim as the dumbbell strict presses – let’s choose a weight that allows for at least 8-10 repetitions, with the aim being that we want to be in the 8-15 rep range.

Strict Pull-ups


1 Set for Max Repetitions

This is a repeat from the first week of our cycle, on Apr 2, 2019.

Posted on the original attempt:
If we are beneath 3 strict pull-ups, let’s band today. Choosing a band tension that allows for at least 7 reps, we want to fall somewhere in the 7-15 rep range here. In our notes, be sure to track which band we used as we’ll be building upon this base.

Conditioning


Specific primer for “Helen”:
Our purpose here is two-fold:
1) Dial in our movement on the pull-ups after the grip-intensive KBS
2) Dial in our running pace

Primer Set #1:
400 Meter Run
7 Kettlebell Swings
5 Pull-Ups
200 Meter Run
5 Kettlebell Swings
3 Pull-Ups

Simply getting in some transitions here to feel out the movements. Rest as needed, followed by…

Primer Set #2:
200 Meter Run
5 Kettlebell Swings
3 Pull-Ups
200 Meter Run

Intention here is to find our cadence and pacing on the runs. We are taking away the transition back to the bell and pull-ups, and just focusing on the run.

Primer Set #3:
200 Meter Run
5 Kettlebell Swings
3 Pull-Ups

Final primer to dial in the run so that it’s clockwork when we start. Following, rest 4:00, and begin.

Helen (Time)


3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups
As we look at the movements, our first aim is to push inside the gym. If we are breaking up the swings and pull-ups excessively, it simply doesn’t matter how fast we are on the run. Let’s first game plan to be aggressive inside the gym, and from there, we then turn to the run.

Stimulus wise, we are looking for unbroken kettlebell swings. This is so that we focus on what the workout is intended to build – our conditioning. Let’s create the environment that is “no excuses”. We have a loading in this workout that we don’t have an excuse not to pick up immediately. It will be challenging and metabolic, but if we know we will get 21 straight each time… we have no excuse not to start. If it’s too heavy, it’s actually easier.

From there, it comes down to the pull-ups inside the gym. This is where we want to be a bit more strategic than with our swings. With the three rounds in mind, a purposeful break may be of benefit early. If we are confident that we’ll get two rounds unbroken, let’s do so and try for the third, but if we don’t believe we’ll make the second set… it may be best to break on the first. What we want to avoid, naturally, is the “stare”. The stare at the pull-up bar, awaiting our pull to come back.

When we feel confident that we are going unbroken on the swings, and at most a single break on the pull-ups, then it comes down to the run. And how much we are willing to suffer. This is why “Helen” is such a good test. If we know our work inside the gym is for the most part fixed (as long as we dial in our transitions), this workout is won and lost on the run.

Pacing wise, if we are looking to move on these runs, we want to visualize ourselves in the area of our ~1-1.5 mile pace. Not an all out sprint, as we need consistency, but it is indeed aggressive.

Recovery

Metcon (No Measure)


10:00 Effort
Mins 1+2 – Light
Mins 3+4 – Moderate
Mins 5+6 – Moderate/Fast
Mins 7+8 – Moderate
Mins 9+10 – Light

Not for score, and purely for recovery purposes. Ramping up and down in a pyramid fashion from a light pace to a moderately aggressive, and then back to light to finish.

0001152

CrossFit Ecstatic – CrossFit


Training Day Overview


“Grunt Work” Week 12 – Final Week.
This week, we’ll be re-testing some baseline benchmarks.

Starting our week in a build to a heavy three-rep back squat. We started our training cycle off with a 3-rep moderate, and today we’ll establish a heavy.

Following, conditioning in the form of a mid-range sprint effort comprised of double-unders, air squats, and rowing.

Midline to finish.

Warm-up


10 mins

Weightlifting

Back Squat


3-Rep Heavy

On the first day of our cycle, we completed a wave series that finished with 3 reps at 80%. Today, we are building to a 3-Rep Heavy. Rest as needed between sets, with a recommended wave build.

3 Reps @ 70%, 1 Rep @ 75%
3 Reps @ 75%, 1 Rep @ 80%
3 Reps @ 80%, 1 Rep @ 85%

Following our single at 85%, let’s make a judgement call from here. At this point, we have touched a good range of weights, and we may be drawing close to our attempt. If we would like to climb a bit higher, we can absolutely do so for another single. Give ourselves 2-3:00 rest, and let’s make our attempt.

Conditioning

Escape From Wonderland (Time)


3 Rounds:
75 Double-Unders
50 Air Squats
25/18 Calorie Row

A 3-round sprint effort that comes down to the cycle time of our movements for our top times.

To start, looking at the three movements, the most important may be the double-unders. This is the only movement of the three that we may actually stop. With excessive trip ups, seconds can disappear here. On the air squats and rowing calories, constantly moving forward will take nothing but effort… even if we are moving slow. But if we mismanage the rope, we can find ourselves re-starting the movement with seconds disappearing. With the rope being the focal point to start, we can back into the other movements.

The next place to focus is the row. We want to be aggressive here, but all in relation to our jump rope. If we speed through our calories but trip up 3+ times on the ensuring set of double-unders, this is of course is counter productive. Our push on the row is relative to how confident we are that we can hold large sets on the following jump rope. This is our second focus point as it can be tempting to push here. Unless we are pushing into higher calorie ranges, the difference may be negligible between a very hard pace and a manageable pace. Seconds yes, but not dozens of seconds. A dozen second on the other hand can disappear very quickly on the jump rope.

A third focus point is the air squats. This is a movement we can push to a point where we’re confident it won’t negatively impact the other two. Although a movement we can speed up, what is more important than absolute speed here is consistency across the rounds.

Midline

Metcon (2 Rounds for reps)


Tabata GHD Sit-Ups
Rest 1:00
Tabata Hip Extensions

Two scores:
1. Our lowest round of GHD Sit-Ups
2. Our lowest round of Hip Extensions
The system will add the two together with our score for this part being the sum total.

As a refresher on the Tabata protocol:
8 Rounds of :20s on / :10s off (GHD’s)
Rest 1:00 (from the 4:00-5:00)
8 Rounds of :20s on / :10s off (Hip Extensions)
Scaling:
Weighted AbMat Sit-Ups or AbMat Sit-Ups
Supermans

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CrossFit Ecstatic – Community WOD


Conditioning


Specific Primer for “Money Bags”
2 Rounds, with the first primer set being a feel-through at a light, easy pace. Second set, let’s move with workout intentions. Free to use the same load across, or to start with a lighter barbell.

Primer Set #1 + 2, resting as needed between:
100m Run
100m Wreckbag Run
4 BJO
2 CJ
1 Rope Climb
2 CJ
4 BJO
100m Wreckbag Run
100m Run

Following, rest 4:00, and begin.

Money Bags (Team Version) (Time)


Teams of 3, with a 30:00 Time Cap:

For Time:
800m Wreckbag Run
75 Box Jump Overs
50 Power Clean and Jerks
15 Rope Climbs (15′)
50 Power Clean and Jerks
75 Box Jump Overs
800m Wreckbag Run

Open Loading:
Wreckbag – 50/35 or 53/35# KB
Barbell – 135/95
Box – 24″/20″

Inside “Money Bags”, we start running together on a single 800m effort with a single Wreckbag or sandbag. Passing the bag among ourselves as we see fit, we can’t start that first box jump over untill all three teammates have returned together with the bag.

From here through the workout, it’s work rest for the team. One athlete working, two resting. Stimulus wise, we are looking for a barbell that all three teammates could cycle for 10-15+ repetitions unbroken, when fresh. Inside the workout, we are looking for sets with this barbell. They may be 3’s, or even 2’s, but we aren’t reduced to slower singles. Going a bit lighter here to preserve that stimulus will make this workout that much more challenging.

It finishes the way it started, with an 800m effort together with the single bag.

If we are in a team of 2 today, let’s complete the following:
For Time:
800m Wreckbag Run
50 Box Jump Overs
30 Power Clean and Jerks
10 Rope Climbs (15′)
30 Power Clean and Jerks
50 Box Jump Overs
800m Wreckbag Run

Money Bags (Individual Version) (Time)


For Time:
400m Run
400m Wreckbag Run
27 Box Jump Overs
15 Clean and Jerks
5 Rope Climbs (15′)
15 Clean and Jerks
27 Box Jump Overs
400m Wreckbag Run
400m Run

Open Loads:
Wreckbag – 50/35 or 53/35# KB
Barbell – 135/95
Box – 24″/20″

In today’s workout, we mirror our return back to the start.

Stimulus wise, we are looking for a barbell that we could cycle for 10+ repetitions unbroken when fresh. It’s a load that for fast singles, we know the next repetition is always there. That if we can just get our hands to the bar, we can complete the lift.

Starting with the two 400’s, it is our aim to pace this effort. We want to make a strong push inside the gym, and moving through these opening distances with the larger picture in mind is in our best interest. The opening run is unweighted, followed by the Wreckbag/sandbag run that follows. If we do not have a bag to run with today, carry a 45/35lb plate. The odd-object stimulus is matched, if not more challenging, with this carry.

Inside the gym, we start our work on the box jump overs. Flowing from BJO, to CJ, to rope climbs (and then back through), we are looking for methodical pacing. The box jumps, post-run, will feel challenging. Our explosiveness will be taxed. Good to expect this moving into it. Settle into a steady, conservative pace here. Recovering our breathing here will benefit us for the following clean and jerks.

If we can enter this CJ composed and ready, steady fast singles may be the best approach for us here. Although touch and go reps here can absolutely fit, the juice may not be worth the squeeze with a pull-demanding rope climb set next… followed by 15 more CJ. Steady singles here, followed by a quick transition to the rope may be best for us here.

Moving back through the workout to the “start” (400m unweighted run) will give us the chance to gauge our pacing in an “unknown” workout. On Monday, we had an AMRAP 9 of h
hang squat snatches and double-unders. Although that may have been our first time with that specific rep scheme and combination, we in a way had a good feel on what to expect. Here, timing is hard to gauge. We will have to go by intuition. Checking the clock at the mid-way point (check after 3 ropes), gives us a chance to check-in with how we are pacing inside of an “unknown” effort.

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CrossFit Ecstatic – CrossFit


Training Day Overview


Starting our Friday with a focus on the barbell.

power snatch complex.

This will lead us into our conditioning for the day, a repeat workout from November of last year. Intervals, combining the bike, barbell-facing burpees and power snatches.

Aerobic capacity to finish, building upon last week’s row.

Warm-up


10 mins

Weightlifting

Power Snatch


On the 1:30 x 7 Sets:
1 Snatch Pull
1 Low Hang Power Snatch

Set #1 – 65%
Set #2 – 70%
Sets #3-7 (5 Sets) – Build to a heavy for the day.

Snatch Pull – Arms stay long and loose. We finish here with a big shrug at the top, but we do not actively bend the elbows. Focus here is on bar path, breaking off the ground and keeping in close contact with the body through active lats.

Low Hang Power Snatch – Bar is as close to the ground as possible, but not touching the ground. This trains postural strength as we are lowering to a near floor position, but forcing ourselves to control the descent as well as start from a challenging position.

Conditioning


Specific Primer for “Rush Hour”:
Here, we want to find our intensity on the bike and burpees. This is a skill and effort worth refining, as if we come out too aggressively, we’ll of course fall off pace in the later rounds. But if we come out too conservatively, we’ll be leaving effort in the tank.

Three short primer sets, gradually building in intensity. Athlete’s choice to first move to the working weight inside thew workout, or we can build in between rounds.

Three rounds, resting as needed between (~2:00):
8/6 Calorie Bike
4 Barbell-Facing Burpees
2 Power Snatches

These are significant primer rounds. A good amount of volume will be completed before actually starting the workout. But generally speaking, the higher the intensity of the workout, the more warming and preparing we need. Over the course of these three rounds, it is our aim to gradually move from a walk-through pace to a full-workout pace. On the first, transitions and feel is the aim. On the second, let’s find that middle ground, and on the third, let’s visualize ourselves inside the workout. We have two power snatches per round so that we can practice the touch and go effort if we plan on doing so in the workout today.

After our three primer sets have been completed, rest 4:00, and begin.

Rush Hour (Time)


On the 4:00 x 5 Rounds:
12/9 Calorie Asaullt Bike
9 Barbell-Facing Burpees
6 Power Snatches (115/95)

Building intensity through intervals.

In “Rush Hour” we have 5 x 4:00 windows that start on the 0:00, 4:00, 8:00, 12:00, and 16:00. Inside of these windows at each start, we’ll complete the work above. Recording the amount of time it takes to complete each (not the time on the clock), we are looking to have our athletes finish in the rough area of two minutes per round. This will naturally vary between athletes. Our score however, will only be our slowest round.

In other words, if we have rounds that look as follows, the bolded time will be our score for the day: 1:45, 1:49, 2:01, 2:09, 1:52

Stimulus wise, we have a moderately heavy barbell at the end of each set – the 6 power snatches. We are looking for a load that we could cycle for 9+ repetitions when completely fresh, if we went for it. On the challenging side, but one that we are very confident we could complete in sets throughout the workout if we had to. Singles at a point inside this workout is by no means the wrong approach – but we want the barbell to be managable enough so that we simply aren’t forced to.

Today is a great opportunity to push the bike. To capitalize on the exponential accumulaiton of calories. Recognizing that our rest is going to be limited between rounds, it is not an all-out sprint, but let’s get outside out comfort zone here, reminding ourselves that we are in training. We’d rather make a mistake here by pushing a bit too hard on the bike, than not hard enough.

On the barbell-facing burpees, a smooth, methodical pace is our aim. We are looking for an immediate transition to the barbell, so being a touch conservative on our pacing here to allow that will be important. If we see ourselves struggling some on the barbell loading, we want to pace these a little more. If we are very storng on the barbell, we can push our intensity here.

And finally, on this power s
snatch barbell, we are looking for an aggressive finish. We do not need to complete these six repetitions unbroken, but as the stimulus details above, we could if we had to on the first round.

**Equipment Modifications:
If we are using a rower today, complete 15/12 calories per round.

Aerobic Capacity

Metcon (No Measure)


2 Rounds, Not for Score:
300m Slower (2K + 18s)
300m Moderate (2K + 10s)
300m Fast (2K + 2s)

Second iteration, building on last week. Increasing our speed by 2s on each interval.

There is no rest between rounds – we roll directly into the second. In full, this is a 1,800m recovery based row. Emphasis on the word “recovery”… let’s get some good effort in here, but this is meant to be more of a recovery, than a capacity building, finisher.

The “2K + “X” is in relation to our personal /500m splits on our best 2K row. As an example, if an athlete has a best 2K row at 8:00 total, their /500m splits on that effort would average out to 2:00.

300m Slower = 2:00+18s = 2:18
300m Moderate = 2:00+10s = 2:10
300m Fast = 2:00+2s = 2:02

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