05.25.18

CrossFit Ecstatic – CrossFit


Notes


Starting our session today with weightlifting. We’ll be first starting a new series of higher volume back squatting, following by hang power cleans. This will lead us into the conditioning for the day, a classical “Hero” workout – “DT”.
Shoulder recovery to finish.

Warm-up


ACTIVATION

Alternating OTM x 12 (2 Rounds):
Minute 1 – :40s Light Bike or Row
Minute 2 – :40s Alternating Samson Stretches (https://www.youtube.com/watch?v=V3-tEdWuTbc&width=640&height=480)
Minute 3 – :40s Light Bike or Row
Minute 4 – :40s Warrior Squats (https://www.youtube.com/watch?v=EfUJgmgTvlI&width=640&height=480)
Minute 5 – :40s Light Bike or Row
Minute 6 – :40s Wall Squats (https://www.youtube.com/watch?v=pktIjwNiuYE&width=640&height=480)

Followed by…

Barbell Warmup (https://www.youtube.com/watch?v=mIjiebAcBJc&width=640&height=480)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Strength

Back Squat (3×10)


Working Weight – 70% of 1RM Back Squat

First of a micro-progression, building in higher volume squat efforts. We will be repeating this exact same 3×10 at heavier loading next week. Rest as needed between sets, but aim to keep it at or below 3:00.

Hang Power Clean


On the Minute x 10
2 Hang Power Cleans

In “DT” today (the following conditioning), it is the hang power cleans that become the limiting factor in the workout. These On-The-Minute cleans are here today to set ourselves up for success in so. Use these repetitions to dial in our technique, so that when we dial our weight back down to our loading for the workout, we are moving at our best. Note that there are two “back off” sets at the end of the EMOM.

Set #1 (0:00) – 2 Reps @ 50% of 1RM CJ

Set #2 (1:00) – 2 Reps @ 55% of 1RM CJ

Set #3 (2:00) – 2 Reps @ 60% of 1RM CJ

Set #4 (3:00) – 2 Reps @ 65% of 1RM CJ

Set #5 (4:00) – 2 Reps @ 70% of 1RM CJ

Set #6 (5:00) – 2 Reps @ 75% of 1RM CJ

Set #7 (6:00) – 2 Reps @ 75% of 1RM CJ

Set #8 (7:00) – 2 Reps @ 75% of 1RM CJ

Set #9 (8:00) – 2 Reps @ 65% of 1RM CJ

Set #10 (9:00) – 2 Reps @ 65% of 1RM CJ

Conditioning

DT (Time)


5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here
In “DT”, there are few places we want to first identify as where to break on the barbell.
1. After 11 deadlifts, take our break here. Change from the mixed grip to the hook grip, and upon the next (and 12th) deadlift, we set ourselves up well for the hang power cleans.
2. Wise to plan to break the hang power cleans after the 8th repetition. That way after our next hang power clean (the 9th), we again set ourselves up well for the next movement, the push jerks.

Athletes are notorious for coming out very aggressively on “DT”, and finding out grip strength or pulling capacity slowly towards the end. A thought process heading into the workout is to focus on the hang power cleans, and a breakup strategy. As you read this, visualize a repetition scheme that you feel confident holding for all five rounds. As if you had to hold to a single repetition scheme, and had to commit to it with no deviations. Whether that is 4-4-1, 3-3-2-1, 8-1, or any mix in between… you’re right. Because there is no wrong answer here. Each athlete will be different, but the common ground we will share on this thought process is consistent sets on these cleans.

Tips


Quick strategy notes…
1. Mix grip on the deadlifts. After 11 reps, drop the bar and change to a hook grip for the hang power cleans.
2. Consistent sets on the hang power cleans in the first few rounds. Just because we can go unbroken on the first round doesn’t mean we should. Rounds 4 and 5 are the seperators, not the first.
3. Take a good breather before the set of push jerks and aim for unbroken if we can. Cleaning the bar back up a second time can add a considerable amount of time to each round. 3-3 is not the wrong approach, but we must be diligent on controlling that rest period.

Shoulder Recovery


3 Sets, Not for Time:
10 Front Raises (https://www.youtube.com/watch?v=o2xtcdgcle4&width=640&height=480)
15 Rotator Retractions (https://www.youtube.com/watch?v=vNMVDNGY_G0&width=640&height=480)
30 Banded Pull-Aparts (https://www.youtube.com/watch?v=VHRiIjvHJpY&width=640&height=480)

Shoulder recovery to finish the session. These movements are not for time, and are for quality. Range of motion and proper movement should be dialed in on the raises and retractions before adding light loading.

05.26.18

CrossFit Ecstatic – Community WOD


Warm-up


5 mins:
:30 Seconds

Easy Row
Active Spidermans

Medium Row
Active Samson

Faster Row
Push-up to Down Dog

Teaching


10 mins:

Row
Posture

While it is important to bring the intensity today, we don’t want to do so at the expense of a poor posture on the seat. It is common to see athletes round their upper back to reach the handle in a few inches further. Keeping the chest tall with the shoulders down and back better allows athletes to use the legs first, which results in a better looking and more powerful stroke.

Transitions

There are 40 transitions in and out of the rower during today’s workout. Going a few seconds faster or slower on each can have a big impact on the final time. There are a couple ways to streamline these transitions. The first is to find a strap tightness that teams won’t have to adjust at all. They should be tight enough where feet can quickly and easily enter and exit, but not so loose that the feet are coming significantly out of contact with the machine on each stroke. Another way to speed up transitions is to simply place the handle in the holder each time and to exit on the same side. Passing off the handle to the next partner can be awkward and time consuming. Knowing where the handle will be and which side the buddy in front of them will exit can save precious seconds.

Movement Prep

Partner 1: 20 Second Fast Row
Partner 2: 20 Second Fast Row
Partner 3: 20 Second Fast Row

Conditioning

Team 10k Row (Time)


Teams of 3:
10k Row
Switching every 250m
Teams of 3 will take on the 10k row. The break-up strategy is fixed, with athletes switching off every 250 meters. With a 1:2 work to rest ratio, athletes are expected to sprint when it is their turn. Each team member will row 250 meters about 13 times, for a total of a little over 3,000 meters.

05.24.18

CrossFit Ecstatic – CrossFit


Warm-up


1 Minute
Easy Bike
Active Spidermans

:45 Seconds
Medium Bike
Active Samson

:30 Seconds
Faster Bike
Push-up to Down Dog

Mobility


3 mins:
Pigeon Pose – 1 Minute Each Leg
From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

Child’s Pose – 1 Minute
With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch

Rehearsal


5 mins:
1 Round
7 Toes to Bar
7 Calorie Bike
25ft. Wreck Bag Front Rack Walking Lunge

Conditioning

Wreckless (Time)


For Time:
27-21-15-9:
Toes to Bar

After each round:
20/14 Calorie Assault Bike
50′ Front Rack Wreck Bag Walking Lunge (50/35) (50/35 DBs)

With 72 toes to bar in today’s workout, athletes should choose a weight that they can find a rhythm with. This is a variation that they are capable of completing 21+ repetitions unbroken when fresh. Following each set of toes to bar, athletes will complete calories on the bike and front rack walking lunges for a total of four sets. Looking for athletes to choose a weight on the Wreck Bag that allows them to complete at least 100’ unbroken when fresh. Within the workout, this should be a load that allows them to complete the full distance with a maximum of one break. If unable to use a wreckbag, use dumbbells or another weighted object in the front rack. If unable to Bike, complete one of the following:

20/14 Calorie Row
200 Meter Run

05.23.18

CrossFit Ecstatic – CrossFit


Notes


Building upon our Push Press progression, in our third (of four) weeks of push presses.
Following, repeating a benchmark, “Double Decker”, from last December.
Midline work to finish.

Warm-up


15-12-9:
Calorie Bike or Row
1 Round of: 5 Pushups, 7 Sit-Ups, 9 Air Squats after each round

Snatch Barbell Warmup + Jump Rope
5 Good Mornings + 5 Back Squats
30 Single Unders
5 Elbow Rotations + 5 Snatch Grip Strict Presses
20 Faster Single Unders
5 Snatch Grip Stiff Legged Deadlifts + 5 Overhead Squats
10 Double-Unders

Strength

Push Press


Week 3 in our Push Press progression.
We have completed this repetition scheme at 65% and 70% thus far.
All repetitions are to be taken from the rack.

4 Sets of 6 Reps:
75% of 1RM Push Press Rest as needed between sets, but aim to keep it to 3:00 or less.

Conditioning

Double Decker (AMRAP – Rounds and Reps)


AMRAP 15:
15 Power Snatches (75/55)
30 Double-Unders
15 Wallballs (20/14)
30 Double-Unders

Threshold training today.
With manageable loadings and repetition schemes, all of the work inside “Double Decker” is manageable. Finding our consistency across the 15:00 is the goal, where the first 5:00 sets the tone for the workout. It will be very easy to come out too aggressively in this workout, and slow significantly a handful of rounds in.

It is less about a specific repetition scheme, and more about the perceived level of effort. If we dial in our effort, we can make the adjustments on the move that we need to optimize our score. Think of this workout as a 2 mile run, where we are looking to find an aggressive, but sustainable speed for the whole duration. And much like a 2 mile run, we would never come out so aggressively that we would have to slow significantly a couple of minutes in.

With that said, it may be worth breaking the power snatches into smaller, more sustainable, sets. Individual ability levels vary here, naturally, but a repetition scheme of 8-7 or 6-5-4 are both talking points to start with.
On the wallballs, using our hips as best as we can – minimizing the amount of work the shoulders need to contribute – will allow us to continue to hold large sets deep into the workout. Move in with a plan here, where the repetition is less important than it’s consistency. Unbroken, 8-7, or 5-5-5 are starting points for thought.

Midline

Metcon (No Measure)


3 Giant Sets:
Max Effort L-Sit on Parallettes
20 Dumbbell Floor Presses (https://www.youtube.com/watch?v=Lcl6nz7Az-w&width=640&height=480)
30 Banded Pull-Aparts (https://www.youtube.com/watch?v=VHRiIjvHJpY&width=640&height=480)
Rest 2:00 between sets.

On the L-Sit, we are going for a max effort. We can stack dumbbells on benches to create the positioning, and bend as knees more and more to find the appropriate level of difficulty. We are looking to hold, at a minimum, 10s in this position before the set ends. Let’s bend the knees as needed to find that requirement per round.

On the floor presses, let’s choose a weight that we are confident we can accomplish all 20 repetitions with, without slowing down. A loading that we can cycle all the way through, without pauses (no less breaks). Free to climb slightly in loads over the course of the three rounds.

On the banded pull-aparts, aim to hold the band at shoulder level and be wary of the shoulders shrugging up as we go. In CrossFit, we do *lots* of pulling, and the powerful traps want to come into play here. Keep the shoulders down and back, isolating this movement in the back of the shoulders (deltoids).

05.22.18

CrossFit Ecstatic – CrossFit


Notes


Whereas yesterday was dominantly weight based, today is dominantly conditioning based.
“Sugar Daddy” to start – a high-intensity three round couplet to start.
Row conditioning to finish.

Warm-up


ACTIVATION

3 Rounds:
10 Hollow Rocks (https://www.youtube.com/watch?v=gQ2Pcv0GHtU&width=640&height=480)
10 Superman Rocks (https://www.youtube.com/watch?v=Bxu4D6VzZw0&width=640&height=480)
300 Meter Row

5-4-3-2-1:
Good Mornings
Stiff-Legged Deadlifts
Inchworms (https://www.youtube.com/watch?v=gDweumAbvfQ&width=640&height=480)
100 Meter Run after each round

Steadily build to half of the deadlift load in today’s conditioning, followed by:
1 Round:
200 Meter Run, 7 Deadlifts
100 Meter Run, 5 Deadlifts

Steadily build to working load of the conditioning today, followed by:
1 Round:
100 Meter Run, 3 Deadlifts
100 Meter Run, 3 Deadlifts

Conditioning

Sugar Daddy (Time)


21 Deadlifts, 400 Meter Run
15 Deadlifts, 400 Meter Run
9 Deadlifts, 400 Meter Run
Rx – 225/155

Stimulus wise, we are looking for a moderate load on the barbell. A loading that we are very, very confident we can complete the first set unbroken, if not the entire workout. Let’s make today about the run.

“Sugar Daddy” is an aggressive effort from the start. To again match the stimulus above, we are aiming to have all athletes complete this entire workout nearly unbroken (allowing a single break on the 15’s if absolutely needed). What this leaves is constant movement throughout the workout. And in that, the separating factor now is how fast we move on our running and transitions. Intended to be a stronger metabolic stimulus versus a heavier deadlift day, let’s err on the lighter side today to build the engine. Even if these repetitions are surely unbroken for us today at this loading – let’s push the running even faster.
If unable to run, complete one of the following:

500 Meter Row
28/20 Calorie Assault Bike

Row Capacity

Metcon (Time)


3 Rounds:
27/20 Calorie Row, Rest 1:00
21/15 Calorie Row, Rest :30s
15/10 Calorie Row, Rest 2:00

Total time includes all rest periods, except the final 2:00 rest in the third round. Given how work is completed by that third and final calorie row, score is the time on the clock at that point. Given how the rower monitors stop counting soon after we stop pulling, use a clock to keep track of rest times and total time.

05.21.18

CrossFit Ecstatic – CrossFit


Notes


“Silverback” Week 8. Back at it.

Day 1 of our newest squat progression, using the box for the first time for “box squats”.
Front squats at controlled percentages to follow, with Body Armor to finish.
Muscle Monday’s.

Warm-up


ACTIVATION

3:00 Slow Bike or Row

1:00 of Alternating Samson Lunges (https://www.youtube.com/watch?v=V3-tEdWuTbc&width=640&height=480)
1 Round of Strict Cindy (5 Strict PU, 10 Pushups, 15 Air Squats) + 30 Double-Unders
1:00 of Russian Baby Makers (https://www.youtube.com/watch?v=HWHZp47EzgE&width=640&height=480)
1 Round of Strict Cindy (5 Strict PU, 10 Pushups, 15 Air Squats) + 30 Double-Unders
1:00 of Alternating Warrior Squats (https://www.youtube.com/watch?v=EfUJgmgTvlI&width=640&height=480)

Followed by…
Barbell Warmup, empty barbell (https://www.youtube.com/watch?v=mIjiebAcBJc&width=640&height=480)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses + Stretch
5 Stiff-Legged Deadlifts
5 Front Squats

Notes


Building Power.
We will be starting with Box Squats every Monday for the next handful of weeks, growing in percentage week after week.

In CrossFit, we often find ourselves being “quad dominant” athletes. This is due to the nature of the sport – we often squat with as much of an upright torso as possible, through front squats, squat cleans, overhead squats, wallballs, thrusters, and more. What this results in is an athlete’s quads becoming the primary movers of the squat.

Although being a strong olympic squatter (upright torso) is a must in CrossFit given the movements we see in competition, the heart of athleticism is our posterior chain. Our hips, hamstrings, and lower back. It is our core power source, and when trained properly, translates to all movements.

Notes


The box squat allows us to train the posterior-chain directly, but not only that, but to build explosive power while doing so. As we recognize, having speed and power in the olympic lifts is crucial to finding new personal bests. Without speed and power, we are slow on the barbell, and despite having the pure strength to pick the weight up, we aren’t explosive enough to get beneath it. In the box squat, we train that explosiveness.

Starting with a shoulder-width stance (slightly wider than usual), we are looking to squat to a box that is set just to parallel. Stack plates as needed to find this height. But as we squat, instead of sitting straight down as we aim for in a front squat, push them hips back. As we descend under control, continue to push our knees apart to maximally activate the hips. By the time our hips reach the box, we are looking to find vertical shins. In this position, we are placing all of the work on the hamstrings, glutes, hips, and lower back. This is what we are after.

On the box, we come to a complete stop. Only for a brief second, but, it is a complete stop. We are not looking to rebound or recoil off the box. Secondly, we never fully relax on the box. Midline stays engaged, and hips stay activated. Aggressively driving through the heels and “pulling” to a standing position, stand with as much speed as we can generate. The aim here is to explode to lockout, versus a steady stand.

Strength

Box Squat


Set box height at parallel
On the Minute x 10
2 Box Squats @ 60% of 1RM Back Squat
Set box height (or stacked plate height) to parallel.

Box Squat


Set box height at parallel
On the Minute x 10
2 Box Squats @ 60% of 1RM Back Squat
Set box height (or stacked plate height) to parallel.

Front Squat (4 sets of 7)


Set #1 – 7 Reps @ 60% of 1RM Front Squat

Set #2 – 7 Reps @ 63% of 1RM Front Squat

Set #3 – 7 Reps @ 66% of 1RM Front Squat

Set #4 – 7 Reps @ 68% of 1RM Front Squat

Body Armor

Metcon (No Measure)


Not for Time:
10-9-8-7-6-5-4-3-2-1:
Barbell Bent Over Rows (https://www.youtube.com/watch?v=VfPS96yBVa0&width=640&height=480)
Dumbbell Bench Press
*10 AbMat Sit-Ups after each round

Simple, yet effective, grunt work to finish our day.
On both the barbell rows and dumbbell bench press, we are looking for moderate loads. Weights that we are very, very confident we could complete unbroken on each set, from ten down to one. This is again not for time, we but we are looking to move from station to station with as little rest as needed.

05.19.18

CrossFit Ecstatic – Community WOD


Warm-up


8 mins:

:30 Seconds

Easy Bike
Active Spidermans

Medium Bike
Push-up to Down Dog

Faster Bike
Air Squats

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

Mobility


2 mins:

Child’s Pose – 1 Minute

With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

Wrist Stretch – :30 Seconds

From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist. At the halfway point, switch fingertips to face away and repeat.

Rehearsal


5 mins:
1 Round

12 Calorie Bike
12 Power Snatches
12 Thrusters

Performed with opening weight. 4 reps per athlete.

Conditioning

Bike Drop (Team Version) (Time)


Teams of 3, with a 30:00 Cap:
60/40 Calorie Assault Bike, 75 Power Snatches, 75 Thrusters (75/55)
60/40 Calorie Assault Bike, 60 Power Snatches, 60 Thrusters (95/65)
60/40 Calorie Assault Bike, 45 Power Snatches, 45 Thrusters (115/80)
60/40 Calorie Assault Bike, 30 Power Snatches, 30 Thrusters (135/95)
60/40 Calorie Assault Bike, 15 Power Snatches, 15 Thrusters (155/105)
Stimulus wise, we are looking for:
1st Weight – Very light. 30+ repetitions unbroken when fresh is a possibility on both movements.
2nd Weight – Moderate. 21+ repetitions unbroken when fresh is a possibility on both movements.
3rd Weight – Moderate-Heavy. 15+ repetitions unbroken when fresh is a possibility on both movements.
4th Weight – Heavier, but very manageable. 9+ repetitions unbroken when fresh is a possibility on both movements.
5th Weight – Heavy. 6+ repetitions unbroken when fresh is a possibility on both movements.
Post total time to completion to the tracker below. For every repetition not completed (if 30:00 time cap is reached), add onto 30:00 as a second per repetition. As an example, if we are 15 thrusters short of finishing the workout, the score would be 30:15.

Single bar, changing weights as we go.
If we are using a rower today, complete 75/50 calories per round.

Bike Drop (Individual Version) (Time)


For Time:
30/21 Calorie Assault Bike, 21 Power Snatches, 21 Thrusters (75/55)
30/21 Calorie Assault Bike, 18 Power Snatches, 18 Thrusters (95/65)
30/21 Calorie Assault Bike, 15 Power Snatches, 15 Thrusters (115/80)
30/21 Calorie Assault Bike, 12 Power Snatches, 12 Thrusters (135/95)
Stimulus wise, we are looking for:
1st Weight – Very light. 30+ repetitions unbroken when fresh is a possibility on both movements.
2nd Weight – Moderate. 21+ repetitions unbroken when fresh is a possibility on both movements.
3rd Weight – Moderate-Heavy. 15+ repetitions unbroken when fresh is a possibility on both movements.
4th Weight – Heavier, but manageable. 9+ repetitions unbroken when fresh is a possibility on both movements.

Single bar, changing weights as we go.
If using a rower today, complete as 40/30 calories per round.

05.18.18

CrossFit Ecstatic – CrossFit


Notes


Deload Week.
Moving to the back half of the week, we have two parts today:
A classical benchmark of ours, “Boat Race”
And a skill based finisher involving handstand pushups.
Already looking forward to next week.

Warm-up


ACTIVATION

Alternating OTM x 12 (2 Rounds):
Minute 1 – :40s Light Bike or Row
Minute 2 – :40s Alternating Samson Stretches (https://www.youtube.com/watch?v=V3-tEdWuTbc&width=640&height=480)
Minute 3 – :40s Light Bike or Row
Minute 4 – :40s Warrior Squats (https://www.youtube.com/watch?v=EfUJgmgTvlI&width=640&height=480)
Minute 5 – :40s Light Bike or Row
Minute 6 – :40s Wall Squats (https://www.youtube.com/watch?v=pktIjwNiuYE&width=640&height=480)

Followed by:
Gradually building in intensity in movement:
200 Meter Row, 200m Run
Rest 1:00-2:00
150m Row, 150m Run
Rest 1:00-2:00
100m Row, 100m Run

Rest 3-4 Minutes, and start “Boat Race”.

Conditioning

Boat Race (Time)


3 Rounds:
500 Meter Row
400 Meter Run
Rest 3:00 between rounds

Keep a running clock, and write down your splits between intervals. Round 2 starts exactly 3:00 after you finish the run on the first round. The best of way of doing this is physically writing down your finish time on a whiteboard, and physically writing your start time next to it. Your score is your time as you finish that final run on the 3rd round. Include the rest periods after rounds 1 and 2 (6:00 total), but do not include a final 3:00 rest after round 3.

Recognizing the 3:00 rest between rounds, we can bring our intensity to each interval in “Boat Race”.

On the row, this is an aggressive pace, one that is approaching our 2K pace… but it is not a sprint. What’s more important than PR’ing our 500 meter time here is the 400 meter run that follows. Here we need our top speeds, especially in the second 200 meters to close out the round.

On these runs, imagine an 800 meter sprint. Our pacing and speed there fit very well for “Boat Race”. Rounds 1 and 2 are not a full-tilt sprint, but we can, and should, open up here especially towards the finish. Round 3 we can empty the tank.

High intensity is a crucial component to CrossFit, naturally. The majority of our workouts fall within the mid-range time domain, of 8-15 minutes. Although Boat Race will total 9-12 minutes of “work”, it’s potency is in the intensity of each individual round of 3-4 minutes at a time. Let’s bring the intensity today and give it all inside those windows.

*If unable to run, complete one of the following:

3 Rounds: 1,000 Meter Row (Rest 3 Minutes Between Round)
28/20 Calorie Assault Bike

Handstand Pushup Skills

Metcon (No Measure)


Alternating OTM x 12 (6 Rounds):
Odd Minutes – 1:00 Recovery Bike
Even MInutes – :45s for Max Strict HSPU

Not for score, as this is for practice.
On the bike, we are looking for a simple recovery pace. Be able to hold a conversation throughout if we had to. On the handstand pushups, we can take as many attempts as we’d like on the wall, but cap our efforts at the :45s mark.

If we not completing strict handstand pushups today, let’s complete max strict pushups to the floor to build our gymnastic pressing today.

05.17.18

CrossFit Ecstatic – CrossFit


Warm-up


12 mins:

Line Drills

200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
Toe Walk
Heel Walk
Side Shuffle
High Knees
Butt Kickers

Rehearsal


1 Round

Team 1: Assault Bike
Team 2: 50 Meter Sled Push

Switch when sled gets back

Conditioning

Mano y Mano (Calories)


Class Divides into 2 Teams:
3 Rounds:
Team 1: Assault Bike (Team Score)
Team 2: 400 Meter Prowler Push

If Teams of 2-4 Each: 1 Bike + Prowler
If Teams of 5-7 Each: 2-3 Bikes + Prowlers
If Teams 8-10 Each: 4 Bikes + Prowlers

Today we will randomly divide the class into two teams. The workout involves two stations: a bike station and a prowler push station. Team 1 will begin on the assault bike and try and accumulate as many calories as possible, switching out as they see fit. The other team is out pushing prowler sleds for 400 meters. The weight on the sled should be a moderate load that allows teams to run, but not light enough where they easily sprint. As with the bike station, the team on the sled may break up the 400 meters as they see fit, even having multiple athletes pushing one sled at the same time. Once the team with the sled returns and is fully inside the gym together, teams will switch stations. Each team will bike and push the sled three times a piece, with the score being total number of cumulative calories across the three rounds. If unable to bike, complete a calorie row instead.
Both the bike and sled station reward speed and effort. The faster teams move on the sled, the less time the other team will have to accumulate calories. Knowing the other team is trying to get the sled done as fast as possible, every second and every transition matters on the bike. Athletes can switch out right before they feel they are about to slow down in order to keep the bikes and sleds moving as fast as possible for as long as possible. The team who rides the bike first does have a little bit of an advantage because they are not yet fatigued from the sled. Flip a coin or play rock-paper-scissors to figure out which team will bike first.

05.16.18

CrossFit Ecstatic – CrossFit


Notes


Technical work on our snatch to start our session, priming our movement for a following benchmark, “Snake Bite”.
A pull / pull workout, combining squat snatches and chest to bar pull-ups, strategy and approach is just as important here than fitness in finding our best times.

Warm-up


2 Rounds:
500 Meter Light Row
5 Strict Pull-Ups
10 PVC Overhead Squats
15 AbMat Sit-U[s

1:00 Wall Squats, resting briefly between repetitions (https://www.youtube.com/watch?v=pktIjwNiuYE&width=640&height=480)

Snatch Barbell Warmup
5 Good Mornings
5 Back Squats
5 Snatch Grip Behind-the-Neck Presses
5 Snatch Grip Stiff-Legged Deadlifts
5 Overhead Squats

Empty Barbell:
2 Rounds: 3 Kipping Pull-Ups + 3 Squat Snatches

Light Load (about 50% of today’s working weight)
2 Rounds: 3 CTB Pull-Ups + 3 Squat Snatches

Working Load
2 Rounds: 3 CTB Pull-Ups, 3 Squat Snatches

Rest ~5:00, and begin.

Snatch Skill

Pausing Snatch Deadlift + Low Hang Snatch + Overhead Squat


https://www.youtube.com/watch?v=96mq6_bMGnM&width=640&height=480

Pausing Snatch Grip Deadlift – Pause for a full 2 seconds just below knee level. Focusing on pulling the knees back and out of the way as the bar breaks from the ground, we are aiming for vertical shins when the bar is at the pausing position.

Low Hang Snatch – In this complex, the heart is the low hang snatch. A low hang snatch is where the athlete brings the bar as close to the ground as we can, without actually touching the ground. Hold the bar in that position for a full second before completing the snatch. This is an opportunity to strengthen our midline and starting positions through a more challenging set-up, which brings about significantly more tension to the athlete.

Overhead Squat – No pause here. Squat and stand to finish the complex, but take our time here to maximize our position on the bar.
Set #1 – 40% of 1RM Snatch

Set #2 – 45% of 1RM Snatch

Set #3 – 50% of 1RM Snatch

Set #4 – 55% of 1RM Snatch

Sets #5,6,7 – 60% of 1RM Snatch

Conditioning

Snake Bite (Time)


For Time:
21-15-9
Squat Snatch (95/65)
Chest to Bar Pull-ups

**looking to choose a weight on the barbell that athletes could complete 15+ snatches and chest to bar pull-ups unbroken when completely fresh. Stimulus here is to complete the work in under 12 minutes.
To match the stimulus, we are looking for a squat snatch weight that we could complete for 10+ repetitions unbroken, when fresh. We want to be able to cycle this barbell readily. A power snatch + overhead squat is allowed, but we want to view this workout as a training opportunity to train the squat snatch.

On these squat snatches, move into the first round with the larger picture in mind. It is common in such a workout to bite off such a large set in the beginning 21 that we are reduced to slower singles towards the middle on the round of 15’s. It is not wrong to open up with sets, but we want to keep that second and third round of repetitions in mind.

With that said, singles from the onset is not the wrong approach. It’s not about how fast we clear the 21’s in this workout, but rather how fast we clear 45 repetitions. If it were 45 squat snatches for time, think through how we would approach those first sets, with consistency in mind. That can help paint the picture better on how we want to approach the first round.

The same mindset can be applied to the CTB Pull-Ups. If we were looking at 45 repetitions for time, how would be approach? This is also a movement that can “go away” for athletes when they push far, early.

View the 21’s as your buy-in round. The real workout here is the 15’s and 9’s, and those who can manage the 21’s the best so that they can push on the 15’s and 9’s will find their best times. Expect this combination to be grippy, and that our pull on the rig will be challenged.

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

Tim Warner

Tim Warner

Coach

CrossFit Level 1

Dan Moore

Dan Moore

Coach

CrossFit Level 1, CF-L2

Josh Diehl

Josh Diehl

Coach

CF-L1

Jeff Dercola

Jeff Dercola

Coach

CF-L1

Melissa Mayger

Melissa Mayger

Coach

CrossFit Level 1, Crossfit Endurance

Michelle Casto

Michelle Casto

Coach

CF-L2, CrossFit Mobility