0000872

CrossFit Ecstatic – Community WOD


Warm-up


(0:00-10:00)

:45 Seconds
Push-up to Down Dog
Front Rack Stretch

Active Spidermans
Wrist Stretch

Active Samson + Air Squat
Child’s Pose

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Teaching


(10:00-25:00)

Clean and Jerk Movement Prep
Establish Clean Receiving Position & Hold for 10 Seconds
1 High Hang Power Clean
2 Hang Power Cleans
3 Power Cleans

Establish Jerk Receiving Position & Hold for 10 Seconds
2 Push Jerks
2 Clean and Jerks

Power Snatch Movement Prep
Establish Receiving Position
1 High Hang Power Snatch
2 Hang Power Snatches
3 Power Snatches

Thruster Movement Prep
3 Front Squats
3 Push Press
3 Thrusters

Build to all three weights, performing at least 3 repetitions of each movement. Build up from thruster, to snatch, to clean and jerk. Clean and Jerk weight on for practice round.

Rehearsal


(25:00-30:00)

1 Round
9 Calorie Bike
9 Clean and Jerks

3 Repetitions Per Teammate

Conditioning

Limitless (Team Version) (3 Rounds for reps)


Teams of 3:
AMRAP 7:
100/70 Calorie Assault Bike
Max Clean and Jerks (135/95)

Rest 3 Minutes

AMRAP 6:
80/60 Calorie Assault Bike
Max Power Snatches (115/80)

Rest 3 Minutes

AMRAP 5:
60/40 Calorie Assault Bike
Max Thrusters (95/65)

Three teammates and three AMRAPs today. Starting longer and heavier, progressing to shorter and lighter. All weights today should be loads that athletes could complete between 15-20 repetitions unbroken when fresh. One barbell per team. For teams planning on using different weights, it is ok to have multiple barbells on the floor. If unable to use an Assault Bike, complete one of the following:

100/70 Calorie Row
80/60 Calorie Row
60/40 Calorie Row

15 100 Meter Sprints (5 Each)
12 100 Meter Sprints (4 Each)
9 100 Meter Sprints (3 Each)
In wodify, score the max reps at the end of each metcon. Wodify will show 3 rounds for reps, so after first amrap, record total C&J reps complete in round 1, second amrap, total Pwr Snatches, in round 2, and 3rd amrap, total Thrusters, in round 3

Strategy


We want to push the bike with our teammates today. The sliding scale accumulation of calories makes our push here worth the effort. Because we are looking for higher bursts of intensity here, let’s work with our teammates to plan out small sets. A fast 10-15 calories for males, or a fast 7-10 calories for females, may be better off than trying to hang on for larger sets, where we naturally will slow down on.

On the barbell, the minutes will move by fast. If able, hanging onto the bar for sets will be the ideal way to maximize our score, even if it’s smaller sets from the start (2’s and 3’s between teammates). It’s when the barbell hits the ground and bounces around, where we lose time quickly.

Limitless (Individual Version) (3 Rounds for reps)


Part #1 – In a 7:00 Window:
60/40 Calorie Assault Bike
Time Remaining, Max Power Clean and Jerks (135/95)

— Rest 3:00 —

Part #2 – In a 6:00 Window:
45/30 Calorie Assault Bike
Time Remaining, Max Power Snatches (115/80)

— Rest 3:00 —

Part #3 – In a 5:00 Window:
30/20 Calorie Assault Bike
Time Remaining, Max Thrusters (95/65)

Use a single barbell for all three movements, as we have 3:00 between each round to change weights

The loading descends as the movement changes, with the stimulus being that we are looking for a moderate load for all three parts. A weight that we can cycle, when completely fresh, for 10+ repetitions at each without question. The goal is to have a weight on the bar that you can run directly do after completing the “buy-in” bike and start our first repetition. Moderate loading here is not only better, but more challenging. When in doubt err on the side of a touch lighter.

The biking in this workout is the “buy-in” to the scored repetitions on the barbell. As an example, on Part 1, we have a 7:00 window to complete the bike calories, with any time remaining available to accumulate repetitions on the clean and jerk.

If we do not have access to a bike today, rowing equal calories is the recommended substitute. And in both options, we are looking to modify this “buy-in” to leave time on the barbell. The stimulus calls for all athletes to make their way to the barbell with 1:30-3:00 of time remaining. If we for example spent all but :30s on the bike, we aren’t reaching the targeted aim for the day – so let’s modify the calories to ensure we are working on the barbell

Strategy


In terms of repetitions on the clean and jerk and snatch barbells – fast singles is a wise strategy for most. At this loading, touch and go repetitions are absolutely an option, but only if we can sustain the sets throughout our time remaining. We don’t want to open with a set of 7-10 repetitions, and be reduced to slow singles towards the back half of our time remaining.

Use the clock to our advantage. Understanding how much time we have left as we address the barbell, we are looking to find the threshold pace of these movements in the time remaining. If it’s 2:00, that may very well be a different approach/cadence than if it were :45s.

On the thruster barbell, a slightly different case here. We are looking for larger chunks here given the setup time between transitions. Anything less than sets of 5 may result in excessive time lost chasing around the barbell between breaks

07.20.18

CrossFit Ecstatic – CrossFit


Notes


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”.

Warm-up


ACTIVATION

2 Round:
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)

2 Rounds:
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

Strength

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.

Warm-up


Specific Primer for “Cement Mixer”
3 Rounds:
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.

Conditioning

Cement Mixer (Time)


Every 3:00 for 7 Sets:
400 Meter Run
12 Toes-to-Bar

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

07.19.18

CrossFit Ecstatic – CrossFit


Warm-up


(0:00-10:00)
:30 Seconds

Medicine Ball Foot Taps
Push-up to Down Dog

Medicine Ball Deadlifts
Active Spidermans

Squat to Medicine Ball
Active Samson
Barbell Warmup

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

Mobility


(10:00-12:00)
Squat Hold – 1 Minute

Using the medicine ball to assist the athletes to the bottom of the squat, the goal here is to drive the knees out with the elbows while keeping the heels on the ground.

Medicine Ball Ankle Stretch – :30 Seconds Each Side

Stepping out into a lunge, place the medicine ball on top of front knee. Keeping the heel on the ground, drive knee forward over the toe.

Teaching


Medicine Ball Squat Jumps
Ball Position

In the medicine ball squat jump, athletes will descend below parallel before getting a slight jump off the ground, just far enough that there is a space between the feet and the floor. Looking for the medicine ball to stay as close to the middle of the body as possible. Hugging the ball with both arms nice and close to the chest will best accomplish this. The other option would be to hold it like a wall ball, but that would be pretty taxing on the midline, especially with the increased weight. There will be a slight natural lean forward of the torso, but it should not be excessive to the point where the weight is in the toes and athletes are rounding their backs.
Hips – Knees

With a more dynamic squatting movement, it is even more important that the lower body sequence stays in order. It is common to see the knees track forward first, only sending the hips back when it become difficult to get any lower. Beginning the movement prep with the slower, basic air squat to hammer home hips back first, then knees out.
Movement Prep

Establish Ball Position
5 Air Squats
5 Air Squat Jumps

5 Medicine Ball Squats
5 Medicine Ball Squat Jumps

Rehearsal


10 mins:

1 Round

9 AbMat Sit-ups
7 Medicine Ball Squat Jumps
5 Deadlifts

Build to heavier deadlift weight
1 Round

7 AbMat Sit-ups
5 Medicine Ball Squat Jumps
3 Deadlifts

Conditioning

Deadpool (Weight)


On the 3:00 x 7 Rounds (21 Minutes):
21 AbMat Sit-Ups
14 Medicine Ball Squat Jumps (30/20)
7-6-5-4-3-2-1 Deadlifts

Athletes will begin each of the 7 rounds on a 3-minute intervals. Rounds begin on the 0:00, 3:00, 6:00, 9:00, 12:00, 15:00, and 18:00. Scores today are deadlift weights used. Athletes have the option to climb in weight across the rounds or stay at a challenging weight throughout. Round 1 is 7 deadlifts, round 2 is 6 deadlifts and so on. These should all be loads that are challenging, but unbroken. If unequipped with 30# medicine balls, complete 21 repetitions with a (20/14) medicine ball.

Strategy


Looking for each round today to be a sprint, taking somewhere between 1:15 – 1:45 depending on the number of deadlifts and the weight on the bar. The remaining time in the 3-minute intervals will be spent recovering, recording scores, and changing out weights on the barbell. The AbMat Sit-ups are essentially the buy-in to the round, with athletes pushing to complete the squat jumps and deadlifts unbroken. Quick transitions from movement to movement, along with a good setup position in the deadlift will make each round a great round.

07.18.18

CrossFit Ecstatic – CrossFit


Notes


Our focus of effort today will be in a single conditioning piece, our recently announced CompTrain benchmark “Death Race”. A very simple couplet testing our mid-range power and conditioning.
To finish, moderately loaded deadlift work to finish our day. Purposefully keeping volume low today so that we can give our very best to our conditioning effort. Short, but highly potent if we bring our best to it.

Warm-up


ACTIVATION

5:00 Light Bike, into 3 Rounds:
5 Pushups
7 Hollow Rocks (https://www.youtube.com/watch?v=gQ2Pcv0GHtU&width=640&height=480)
9 Superman Rocks (https://www.youtube.com/watch?v=Bxu4D6VzZw0&width=640&height=480)

3 Rounds:
:30s “Flying Bike” Sprint*
:30s Calithenics (below)

*Flying Bike Sprint – First 10 seconds, slow, recovery pace. Middle 10 seconds, a touch faster, but still on the moderate side. On the final 10 seconds, fast pace. Over the course of the three rounds, steadily increase this “fast pace” so that our last is close to a hard sprint. We are steadily aiming to ramp up our intensity here for the workout.

Round 1 – Alternating Spiderman and Reach
Round 2 – Alternating Samson Stretch
Round 3 – Steady, paced, burpees (no more than 7)

Rest two minutes after, directly into 3 primer rounds:
5 Calorie Bike, 3 Burpees, 3 Calorie Bike
Rest 1:00 – 1:30 between efforts, and much like our “Flying Sprints” above, we are looking to gradually increase our intensity throughout. Final effort should be at slightly above workout effort. We are purposefully getting back on the bike after our quick three burpees so that we can train our remount, which can cost athlete’s seconds during a fumble.

Conditioning

Death Race (Time)


https://youtu.be/CIe14EEXruQ

5 Rounds:
15/10 Calorie Assault Bike
10 Burpees

In “Death Race”, we are first, and always, going to strive towards the theme of consistency. Even in shorter workouts, it becomes a focus due to the seconds that can be lost in the final rounds despite a potential enormous head start early on. Especially when it comes to calories.

Inside this workout, our effort on the bike may be more important than our effort on the burpees. Calories accumulate on a sliding scale – the harder we push, the less “distance” or pedals we need to complete to cover the calories. It’s not linear such as meters. If it were the case, the bike would be the opposite strategy, and become the pacer.

With this in mind, by pushing the bike, and finding a steady, methodical pace on the burpees, we can track towards our optimal time. In other words, picture 75/50 calories for time on the bike at a sprinting pace. Then compare that to a steady, but paced pace. The difference in time can be enormous (several minutes). When we do the same for the 50 burpees, it is a significant difference, but not nearly as much so as the bike.

Now of course, we aren’t looking to hammer the first three round of calories as if there isn’t two additional rounds to follow – we are still pacing our efforts across, but we are looking to make the concerted effort to push our speed here… as it pays off.
If unable to Assault Bike, complete:
20/16 Cal Row

**STANDARDS:
Bike: Monitors do not have to be re-set each round, but calorie count starts wherever previous round left off. Example: If monitor reads 18 at the start of Round 2, men must bike to 33, and women 28.
Burpees: Stand tall and clap overhead, to the standard demonstrated by Cole in video.

Metcon (No Measure)


DEADLIFT

3 Sets of 6 – Deadlift
2 Sets of 8 – Sumo Deadlift
2 Sets of 12 – Romanian Deadlift

Aim is to build steadily to a moderately heavy load, and complete all sets across. In terms of percentages we are not looking to move far past 70% on our conventional deadlift on the 3×6. The following accessory movements are to be completed at far lighter loads, focusing on technique.

Not for tracking.

07.17.18

CrossFit Ecstatic – CrossFit


Notes


*Reduced Volume Week*
Not a full deload week, but a reduction in overall volume as we are halfway through “Grunt Work”.
Strict handstand pushups to start our week, moving into the second part of a micro-progression.
Building to a heavy power clean and jerk complex to follow, which will lead us into our conditioning for the day – “Liquid Cocaine”. A classical benchmark of ours, which we haven’t seen in a couple of years.

Warm-up


ACTIVATION

250 Meter Row, 6 Spiderman and Reach, each leg
250 Meter Row, 5 Walkouts
250 Meter Row, 4 Inchworms
In each row, gradually build from a slow pace to a medium pace.

Power Clean and Jerk Warm-Up
Completed with an empty barbell:
5 Good Mornings
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Push Presses
5 Hang Muscle Cleans
5 Split Jerk Strict Presses (press from spit position)

Build steadily through the following complex:
1 Hang Muscle Clean
1 Muscle Clean
1 Hang Power Clean
1 Power Clean
3 Split Jerks

Strict Gymnastics

Metcon (No Measure)


Strict HSPU

2 Rounds:
45% of Max Set
40% of Max Set
35% of Max Set
Rest 1:30 between rounds.

Not for time or tracked score, but the intention is to complete 45% of our best set, 40%, and finally 35%, all with as little rest as needed between. We *must* come down from the wall after completing a set, and, each set must be completed unbroken. As an example, if an athlete has 20 max strict handstand pushups, their numbers would be 9-8-7. The athlete would first complete his or her 9 reps, kick down, and rest just enough so that they could complete 8 more reps unbroken. Kick down, and finally do the same for the 7 reps. That would complete a single “round”, where we are resting 1:30 between.

Over the course of the weeks, we will be adding to these percentages. This same progression can be applied to pike pushups, regular pushups to the floor, or even dumbbell strict presses.

Strength

Metcon (No Measure)


POWER CLEAN AND JERK

Recalling our drills from last Friday, we are now building through moderate to heavy power clean and jerks to train our positioning on the barbell. Weights climb every two sets, for a total of five different loads.

On the Minute x 10:
Hang Power Clean + Power Clean + Split Jerk

Sets #1+2 – 65% of 1RM CJ

Sets #3+4 – 68% of 1RM CJ

Sets #5+6 – 71% of 1RM CJ

Sets #7+8 – 74% of 1RM CJ

Sets #9+10 – 77% of 1RM CJ

Conditioning

Liquid Cocaine (Time)


5 Rounds:
5 Power Clean and Jerks (155/105)
10 Chest to Bar Pull-Ups

A combination of a moderately heavy barbell and gymnastics, this mid-range couplet is a balanced test of both.

From a macro-level, our focus is almost always first on the pull-ups. It is here where athlete’s can fall off significantly in their pacing if they open to aggressively in the first set(s). The barbell is on the slightly heavier side, but our mindset there is quick singles. Recognizing that this is a “pull pull” combination, and how our grip-strength will be tested, smaller sets on the barbell is almost always the recommended route for athlete’s so that we can preserve our capacity on the pull-up bar.

An angle to take at this workout, is to visualize ourselves completing 50 CTB Pull-Ups for time, if we had to complete it in even sets. For many athlete’s as an example, they may move directly to 5’s knowing that towards the latter half of the total, their ability to cycle larger sets would simply require much larger breaks. For that specific athlete, moving right to 5’s in “Liquid Cocaine” is an option worth considering. Athletes can also look to choose a pull-up variation they could complete unbroken when fresh, but one that break into 2 sets per round within the workout.
Movement Substitutions for C2B:

Reduce Reps
Pull-ups
Jumping Chest to Bar Pull-ups
Banded Chest to Bar Pull-ups
Ring Rows

07.16.18

CrossFit Ecstatic – CrossFit


Notes


Week 5 of “Grunt Work”.
Volume De-load.
“Grunt Work” is a shorter training cycle at 8 weeks in duration. At the half-way point, we are purposely reducing our overall volume this week to facilitate the final push in the remaining three training weeks following.
This is not a full de-load week however, given how following the cycle (the eight week mark), we take the full de-load. This is a general reduction in overall volume – while keeping our intensity and focus present.

Warm-up


ACTIVATION
At very low intensity (walk through pace):
2 Rounds:
15 Calorie Row or Bike + 5 Spiderman and Reach, each side
12 Calorie Row or Bike + 5 Walkouts
9 Calorie Row or Bike + 1 Round of “Strict Cindy”

3 Sets:
5 Wall Squats (https://www.youtube.com/watch?v=92eVXZWgA8g&width=640&height=480)
15 Banded Good Mornings

10 Slow Back Squats, with an empty barbell

Following, start our build to our first loading on the back squat.

Strength

Back Squat


On the Minute x 12 (3 Rounds):

Minute #1 – 5 Reps @ 75% of 1RM

Minute #2 – 3 Reps @ 80% of 1RM

Minute #3 – 1 Rep @ 85% of 1RM

Minute #4 – Rest

Front rack reverse lunge


All repetitions taken from the rack.
Each step counts as a repetitions, resulting in each leg lunging for a total of six repetitions.

Set #1 – 12 Reps @ 40% of 1RM Front Squat

Set #2 – 12 Reps @ 45% of 1RM Front Squat

Set #3 – 12 Reps @ 50% of 1RM Front Squat

Conditioning

Sore Subject (AMRAP – Reps)


Alternating Tabata:
A) Empty Barbell Back Squats
B) Double-Unders

In this workout, we will be operating in “Tabata Intervals”. That is, 20 seconds of work, followed by 10 seconds of rest. Given how this is an alternating Tabata, we are alternating movements each round. Traditionally, a Tabata is 8 intervals of the 20/10. With our two movements, we will complete eight intervals on each movement.

To walk through the flow for clarity (below is a running clock)
20 seconds of Back Squats, 10 seconds of rest
20 seconds of Double-Unders, 10 seconds of rest
20 seconds of Back Squats, 10 seconds of rest
20 seconds of Double-Unders, 10 seconds of rest

That would complete 2 full rounds, of the 8 total.
Scoring is our lowest round for each movement. As an example, here is an athlete’s scores:
Back Squats – 11-10-10-10-10-10-9-10
Double-Unders – 40-40-38-35-35-35-35-35

Lowest totals for the above athlete would be 9 back squats, and 35 double-unders, for 44 reps, entered into the wodify.

07.14.18

CrossFit Ecstatic – Community WOD


Warm-up


30 Seconds
Active Spidermans
PVC Pass Throughs

Active Samson
PVC Around the World

Air Squats
PVC Pass Throughs (More Narrow)

Push-up to Down Dog
PVC Overhead Squats

Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Front Squats

Teaching


Overhead Squat Movement Prep
PVC Squat Therapy – 3 Repetitions (10 Down, 5 Pause, 5 Up)

:30 Seconds PVC Overhead Squats

5 Pausing Overhead Squats

Thruster Movement Prep
3 Pausing Front Squats
3 Strict Press

3 Push Press
3 Thrusters

Rehearsal


1 Round
With empty barbell:
10 Overhead Squats
100 Meter Run
10 Thrusters

Build to workout weight

1 Round
5 Overhead Squats
100 Meter Run
5 Thrusters

Conditioning

Turtle Club (Time)


For Time:
21 Overhead Squats (95/65)
200 Meter Run
21 Thrusters (95/65)
200 Meter Run
15 Overhead Squats (95/65)
200 Meter Run
15 Thrusters (95/65)
200 Meter Run
9 Overhead Squats (95/65)
200 Meter Run
9 Thrusters (95/65)
200 Meter Run

Two movements, one barbell. Athletes will pick one barbell weight based on which one is their limiting factor. The barbell should be light, something that athletes could complete 21+ repetitions of each movement unbroken when fresh. If overhead squat is limited by mobility and not loading, it is ok to go significantly down in weight to practice positioning and maintain a regular weight for the thrusters. If unable to run, complete one of the following:

200/150 Meter Row
14/10 Calorie Assault Bike

Strategy


Stimulus wise, we are looking for a loading that we are confident we could complete 25 unbroken overhead squats with. The first set, which is indeed 21 overhead squats, should be unbroken for all athletes. This will naturally have us moving towards the correct weight to meet the conditioning stimulus of this piece.

On the the following sets (21 thrusters, 15’s of both, and so on), we may find it best to break a single time, but again the theme of the workout today is a moderate barbell that we don’t need to put down.

With our intentions being aggressive on the barbell, our next step is to look at the run. The run today is indeed the pacer. We recognize that if we sprint the running, but take a long break before picking up the barbell and/or break the repetitions into smaller, slower sets, we negate the time we gained on the run. Instead, our view on the run is to push the pace to the limit where it does not slow down our transitions or sets on the barbell

Strategy


The last piece to consider is how the workout is formatted. It starts barbell intensive, as at a specific point about halfway through, we will have completed 57 squats, and 400 meters of running. Following, that point, we’ll have 33 squats remaining, and 800 meters or running. The demands virtually flip, finishing with a run heavy ending. As we enter the workout, let’s move in with the mindset of aiming to push our runs in the second half. This will take diligence and patience in our pacing strategy to use those first two 200’s as a recovery from the barbell. But as soon as we finish our 15 thrusters, we have 18 squats remaining and 600 meters of running. Those who paced it well enough so that they can push the runs in the end will find their best time.

07.13.18

CrossFit Ecstatic – CrossFit


Notes


Barbell intensive day today, spending the majority of our training minutes building strength.
Two lifts in today’s training:
Front Squat
Deadlift

Followed by our conditioning for the day, a repeat workout last seen this past November. “Doce”, involving 3 x 4:00 AMRAP’s, with a barbell load that decreases. It has been a somewhat common theme in the Open for ascending loads, but for variance, descending loads provide a unique stimulus. It in essence allows us to reduce the weight as expected fatigue sets in – so that – we can keep our intensity high.

Warm-up


1 Round:
1:30 Light Row
5 Hand-Release Pushups
10 Slow Air Squats
:30s Alternating Warrior Squats (https://www.youtube.com/watch?v=EfUJgmgTvlI&width=640&height=480)

1 Round:
1:30 Light Bike
5 Burpees
4 Box Step-Ups + Step-Downs
15 Banded Good Mornings
20 Abmat Sit-Ups

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

Front Squat


3 Sets of 2
All repetitions come from the squat rack. Full rest is the aim between sets, but let’s keep it to at most 3 minutes at the heavier loadings.

Set #1 – 5 Reps @ 60% of 1RM Front Squat

Set #2 – 3 Reps @ 65% of 1RM Front Squat

Set #3 – 2 Reps @ 70% of 1RM Front Squat

Set #4 – 2 Reps @ 74% of 1RM Front Squat

Set #5 – 2 Reps @ 78% of 1RM Front Squat

Set #6 – 1 Rep @ 81% of 1RM Front Squat

Sets #7,8,9 – Build steadily to a heavy set of 2 repetitions for the day.

Deadlift


8 Sets of 2
Rest as needed between sets, but with the percentages on the moderate side here, we can complete these sets quickly, resting at most 60 seconds between.

Set #1 – 2 Reps @ 60% of 1RM Deadlift

Set #2 – 2 Reps @ 65% of 1RM Deadlift

Set #3 – 2 Reps @ 70% of 1RM Deadlift

Set #4 – 2 Reps @ 75% of 1RM Deadlift

Set #5,6,7,8 – 2 Reps @ 80% of 1RM Deadlift

Conditioning

Doce – Part 1 (AMRAP – Rounds and Reps)


AMRAP 4:
27 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)

Rest 4 Minutes

Doce – Part 2 (AMRAP – Rounds and Reps)


AMRAP 4:
27 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)

Rest 4 Minutes

Doce – Part 3 (AMRAP – Rounds and Reps)


AMRAP 4:00
27 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)

Strategy


We have 3 x AMRAP 4’s, today, resting 4:00 between each. As you have noticed, although the repetitions stay the same throughout all parts, the weight on the power clean decreases per round. It is our aim to push with intensity on the first round, but still aim to match or beat our score in Part #1 on Part #2. Same for the final.

On Part #1, we are looking for a weight that you could complete 15+ repetitions unbroken with, when fresh.
On Part #2, we are looking for a weight that you could complete 20+ repetitions unbroken with, when fresh.
On Part #3, we are looking for a weight that you could complete 25+ repetitions unbroken with, when fresh.

On the row, we are looking to push outside our comfort zone here. This is by no means a sprint, but the rest intervals between each part allow us to push our pace. Rowing at or slightly faster than your 2K pace is advisable here to clear through these calories with time to spare for the remaining two movements.

On the power cleans, we are looking for sets. Not fast singles today. We are looking for a loading that allows you to open with 5+ repetitions to start, and even at so, we are able to come back to the bar only seconds later for another set. Lighter is more challenging here today.

On the burpee box jump overs, we are completing these “Open” style. That is, box facing. To be Rx, a two-foot jump is required. Step-up and overs are absolutely allowed, but to be Rx we will need to complete the two-foot takeoff.

It will be challenging to complete a single round of this workout as Rx. The 4:00 window will close fast, so we want to move with a purpose on all three movements. As with the majority of our interval training that we have been completing recently, it is less about maintaining a perfectly even score (we still want to strive for so, if not beat the previous round in this workout), but more about bringing intensity.

07.12.18

CrossFit Ecstatic – CrossFit


Warm-up


Line Drills
200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance

Mobility


Child’s Pose – :45 Seconds
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.

Dumbbell Ankle Stretch – :30 Seconds Each Side
Stepping out into a lunge, place dumbbell on top of front knee. Keeping the heel on the ground, drive knee forward over the toe.

Rehearsal


1 Round
1 Rope Climb
3 Dumbbell Push Press (Light Weight)
50 Meter Wreck Bag Run

Build to workout weight

1 Round
1 Rope Climb
3 Dumbbell Push Press
50 Meter Wreck Bag Run

Conditioning

Impressed (AMRAP – Rounds and Reps)


AMRAP 15:
1 Rope Climb
12 Double Dumbbell Push Press (50/35)
1 Rope Climb
100 Meter Wreck Bag Run (50/35)

Today’s workout presents athletes with a variety of odd objects to throw around. The weight on the dumbbells should be something that athletes could complete 21+ repetitions unbroken when fresh. The Wreck Bag weight should allow athletes to run for every 100 meter run today. If unequipped with Wreck Bags, completed a run with another weighted object. If unable to run, complete one of the following:

Heavy 50 Meter Weighted Walk
10/7 Calorie Assault Bike (No Arms)
Rope climb scale:
Movement Substitutions
Seated Rope Pulls (2:1 Ratio)
1/2 Rope Climbs (2:1 Ratio)
Pull-ups (5:1 Ratio)
Ring Rows (5:1 Ratio)

07.11.18

CrossFit Ecstatic – CrossFit


Notes


Part 1 – Power Snatch Complex, building to a heavy.
Part 2 – A longer range Chipper, involving four movements.
Part 3 – Handstand Walk Practice

Warm-up


ACTIVATION

3:00 Light Bike or Row, into 3 Rounds:
10 Hollow Rocks
10 Superman Rocks (https://www.youtube.com/watch?v=Bxu4D6VzZw0&width=640&height=480)
10 PVC Overhead Squats

5-4-3-2-1:
Inchworms (https://www.youtube.com/watch?v=gDweumAbvfQ&width=640&height=480)
Good Mornings (empty barbell)
Snatch Grip Romanian Deadlifts (empty barbell)

Snatch Barbell Warmup (empty barbell)
5 Dip + Shrug
5 Dip + High Pull
3 Muscle Snatches
3 Behind the Neck Strict Press (Snatch Grip)
3 Behind the Neck Push Presses (Snatch Grip)
3 Behind the Neck Push Jerks (Snatch Grip)
3 Tempo OHS (5 seconds to find bottom)

Snatch Skill

Snatch DL + Low-Hang Power Snatch


Snatch Deadlift
Low-Hang Power Snatch

On the snatch deadlift, let’s set-up and move through our positions as if we are actually moving into a full snatch. Let’s not throw away this opportunity to hone our pull off the floor.

On the following low-hang power snatch, this movement starts by lowering the bar below the knee, close to the floor – but, without actually touching the floor. It’s a controlled lowering, and change of direction, that trains the posterior chain very well strengthening our positions in the movement.
POWER SNATCH COMPLEX

On the Minute x 9:
Snatch Deadlift
Low-Hang Power Snatch

In this effort, we are looking for a heavy, but not a max effort.
Post heaviest completed complex to wodify.

Conditioning

Hail Mary (Time)


For Time:
200 Double-Unders
1,500 Meter Row
100 Wallballs (20/14) *Females to a 9′ Target
50/35 Calorie Assault Bike

*If unable to Assault Bike, complete one of the following:
50/35 10 Meter Shuttle Runs
35/25 Calorie Row

Double Under Scale:
Movement Substitutions
Reduce Reps
5 Minutes Double Under Practice
400 Single Unders

Strategy


In “Hail Mary”, we have a mid-to-long range chipper involving four movements.
Each station will test our upper range stamina as we move through. Commonly in our conditioning workouts, we’ll hold to lower numbers, and change movements before we reach full fatigue in that specific station. There is merit however in approaching workouts from time to time with larger counts, such as 100 wallballs. We saw a similar scheme in the 2-years of the 55’s, which tested upper limit stamina versus shear conditioning.

Strategy wise, we can push some on the double-unders. Knowing that we can recover on the first handful of strokes on the rower, we can aim for larger sets here as we move into the 200. As a hard time cap, let’s move on past the jump rope at the 5:00 mark if we have not completed the 200. 5:00 will be a valuable amount of time to practice and train the movement, but not an excessive amount that could potentially lead to us ingraining poor movement patterns due to fatigue, and possibly frustration.

On the row, after the short recovery to get situated, let’s settle into a pace that is above our 2K pace by a good ~10s or so, and aim to back off the speed in the final 100 meters. We want to recover here so that we can make a seamless transition to the wallballs, which is where as most of may recognize, the station where seconds can disappear on.

Strategy


On the wallballs, let’s visualize how we will be breaking the repetitions up in the second half of the 100. If we visualize ourselves holding 10’s here, from repetitions 50-100, this may very well be our best strategy to start with. A very common mistake by many is to open up with a large set, “to get ahead”. But inevitably, if we open with 30 and then finish with 10’s, we will almost always be beaten by a fast 10’s from the onset with faster transitions. It’s hard to realize the seconds that disappear between sets. An analogy is running a mile. We can aim for even splits, or, fast pace the first 400 meters and then hang on as best as we can. Let’s apply the same approach to running to how we’ll approach today’s wallballs.

Lastly, on the bike, give ourselves a moment to recover here. Once we do, let’s visualize 5 speeds. And that we’ll increase from speed to speed every 20% (every 10 calories for males, every 7 for females). If we must get a touch faster every 20% of the way, we tend to start with an appropriate speed, which will be our slowest given how we are coming off the wallballs and recovering. But with our aim being a sprint to the finish, we also can’t start that too late. Let it be a steady build to the finish line.

Metcon (No Measure)


HANDSTAND WALK PRACTICE

This is purposely left slightly open-ended so that we have the chance to work on a portion of our handstand walk that we would like refinement on. Areas of focus:
A) Distance walking (Example: 50′ unbroken inside of the minute)
B) Kicking up (Example:2-3 sets of 10′ inside of the minute)
C) Obstacle Course

If we are working towards our positioning for the HS Walk:
D) Wall Walks (https://www.youtube.com/watch?v=cgZegU8cPDs&width=640&height=480)
E) Handstand Weight Shifting (https://www.youtube.com/watch?v=OAfvOJUovdg&width=640&height=480)

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