0001053

CrossFit Ecstatic – CrossFit


Pre-Game (Optional)

Metcon (No Measure)


Not for score, at controlled, low intensity:

3 Rounds:
2:00 Light Bike, Row, Ski Erg or Run
3 Strict Pull-Ups
6 Pushups
9 Kettlebell Swings (53/35)
12 Air Squats
15 AbMat Sit-Ups

Directly into…

3 Rounds:
2:00 Light Bike, Row, Ski Erg or Run
3 Deadlifts
3 Hang Power Cleans
3 Front Squats
3 Push Jerks
Barbell loaded between 40-50% of estimated 1RM Clean and Jerk.

0001052

CrossFit Ecstatic – CrossFit


Notes


Wednesday Primer.

Two days out from the Open, is it our aim to refine the engine with varied movement patterns, while keeping impact very light. Think of Wednesday’s as a cross between a training day and an active recovery session. We will work on these days, but we want to leave the gym looking to do more.

As a reminder, there will be a Thursday optional “pre-game” recovery piece posted. It’s theme will be similar, but significantly less volume with it’s intention being a setup for our best effort on Friday.

Get in, spend some extra time on mobility, and then let’s get out. Good to clear the mind as we prepare for our full effort in 48 hours.

Warm-up


ACTIVATION

500-350-200 Meter Row
After each set:
10 Hollow Rocks
10 Superman Rocks
5 PVC Passovers + 5 PVC OHS
3 Inchworms

Snatch Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Presses (behind the neck)
5 Stiff-Legged Deadlifts (Snatch grip)
5 Overhead Squats

This will lead us into our Wednesday primer for the day.

Metcon (No Measure)


On Wednesday’s, we’ll lead into the Open with an “On the Minute” primer. The intention here is to control our intensity and volume, while bringing about a strong active recovery feel. It’s aim is to refine our engine and movements we may see ahead, while minimizing impact. Aim is to finish this eager for Friday.

On the Minute x 20 (4 Rounds):
Minute 1 – 5 Pausing Overhead Squats
Minute 2 – 15/12 Calorie Row
Minute 3 – 5 TTB + 8 DB Snatches (50/35)
Minute 4 – Handstand Walk Practice
Minute 5 – 12/9 Calorie Bike

Load the barbell for the OHS with 50% of your estimated 1RM Snatch. Take this barbell from the floor.

In every minute, we are looking to finish with time to spare. At no point should we be challenged to finish the volume inside of the window. As a slightly scaled up version of an “active recovery day”, our intention here is to prime the engine for Friday…. not, to break us down.

On the overhead squats, we are looking for a moderate load. Repetitions taken from the ground, with a 1s pause at the bottom of the squat in each repetition.

On the TTB and dumbbell minute, we are looking to refine our ability to change hands in the air as the dumbbell comes beneath head level.

On the handstand walk practice, this can also be modified for handstand pushup practice. Go the distance and tape the wall to refine our mechanics.

And lastly, the ski erg is written in there for variance, but the underlying theme is a conditioning finish to the round. Biking or running also fits just as well here.

0001051

CrossFit Ecstatic – CrossFit


Notes


Reduced volume today, moving through three parts:

Power Clean Technique
Interval Conditioning
Recovery Midline

Aim today is a low impact day, while breaking a good sweat. Tomorrow, we’ll follow in suit, tapering further while keeping movements refined and ready.

Warm-up


ACTIVATION
2 Rounds:
:30s Light Bike + :30s Reverse Samson
:30s Moderate Bike + 21 Banded Good Mornings
:30s Fast Bike + :30s Walkouts + 10 Empty Barbell Deadlifts

2 Rounds:
:20s Jumprope (singles or doubles)
5 Hang Muscle Cleans + 3 Hang Power Cleans (empty BB)
:60s Thoracic Opener – https://youtu.be/4_DUZpPAhVc

Weightlifting

Power Clean


7 Sets:
1 Pausing Power Clean – (http://youtu.be/MYHSqxmn3sA)
1 Power Clean

On the pausing power clean, we have three distinct pauses. Hold in each for a solid two seconds before continuing.
Pause #1 – Knee Level
Pause #2 – Mid-Thigh (jumping position)
Pause #3 – Quarter Squat (receiving position)

At knee-level, we are looking for vertical shin bones. With the pause, we can check in here to ensure. By moving into a vertical shin position, we’ll find our shoulders over the bar, and our hamstrings engaged. This maximizes our power and a crucial position to hit on the movement. On the second pause at mid-thigh, we are looking to be squeezing the lats down. Close the armpits. By firing the lats, we’ll keep the bar tight to the body. Also in this position, push your knuckles to the floor. Here is where it’s common to see a slight arm bend. Go the otherway, and push our knuckles down to maintain position. In the quarter squat receiving position, here’s our catch. Weight back towards the feels, rigid midline, and elbows high so that the bar is on the shoulders, not the wrists.

Percentages are intended to be light. All techique today.

Set #1 – 50% of 1RM Power Clean
Set #2 – 55% of 1RM Power Clean
Set #3 – 60% of 1RM Power Clean
Sets #4+5 – 65% of 1RM Power Clean
Sets #6+7 – 70% of 1RM Power Clean
Rest as needed between sets, aiming to keep it to 90s or less.

Conditioning


Specific primer for “Slingshot”
2 Rounds, ramping up intensity on the second pass through:
15 Double-Unders
3 Power Cleans
3 Barbell-Facing Burpees
Rest 1:00-2:00 between.

Aim today, as written in the description below, is to move at 90% of the speed we could today. Let’s dial in our mechanics on the barbell, and focus on our footwork on the burpees.

Slingshot (Time)


5 Rounds:
30 Double-Unders
5 Power Cleans (155/105)
7 Bar-Facing Burpees
Rest 1:00

Five intervals, bringing speed to our training today while keeping impact low. Although we have a built in rest allowing us to push our paces, let’s operate at 90% today. Not 100. Dialing in technique under breathing on the barbell, and focusing in on our foot-work on the bar-facing burpees.

Stimulus wise, we are looking for a moderately-heavy barbell. One that we are very confident we could complete 12+ unbroken repetitions when fresh. These reps do not need to be touch and go, but they do need to be executed with excellent technique. This is far more important today than anything else. Let’s use these repetitions to prime ourselves for Friday.

Score today will be slowest round. Record all five round times in wodify comment section. Great chance to work on consistency here today.

Recovery

Metcon (No Measure)


20:00 Recovery Effort
Recovery Bike

On the 5:00, 10:00, and 15:00:
20 GHD Sit-Ups
20 Hip Extensions

Aim here is a recovery, restorative pace. A controlled heart rate, bringing the body down from the higher intensity intervals. In the absence of a GHD machine, complete as abmat sit-ups and banded (or empty barbell) good mornings.

0001050

CrossFit Ecstatic – CrossFit


Warm-up


ACTIVATION

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

Notes


Deloading as we enter the Open. Two parts today:
Back Squats – Building to a heavy single at 90%.
Conditioning – A combination of gymnastics with light loadings.

Aim today is to get some heavier loading on our backs for confidence and familiarity, along with keeping our engine refined. With this week’s purpose in mind, let’s be diligent with our time in the gym, and spend any extra time we would like to on mobility and recovery.

Strength

Back Squat (5-4-3-1-1-1)


5 Repetitions @ 70%
4 Repetitions @ 75%
3 Repetitions @ 80%
1 Repetition @ 84%
1 Repetition @ 87%
1 Repetition @ 90%

Rest as needed between sets, while keeping them at 2:00 or less. All percentages are based off our current/estimated 1RM Back Squat, and all repetitions are taken from the rack. Track all (6) sets below.

Conditioning


Specific Primer for “Meatball”
A walk-through round to start, feeling through our transitions with paired down movements.
1 Round:
10 Wallballs
:30s Bike
Directly into…
2 Rounds:
3 Pull-Ups (chin over) + 5 Pushups + 7 Single DB Front Squats (held with both hands)

Rest as needed.

A second round, now at workout loads and movements, visualizing the actual pacing of the workout:
1 Round:
10 Wallballs
10/7 Calorie Bike
Directly into:
3 CTB Pull-Ups, 6 Kipping HSPU, 9 Dumbbell Squats

Rest 4:00, and begin.

Meatball (Time)


For Time:
75 Wallballs (20/14) Females 9′
35/25 Calorie Assault Bike
Directly into…
6-9-12-15:
Chest to Bar Pull-Ups
Kipping Handstand Pushups
DB Front Squats (50’s/35’s)

A two-part workout, “Meatball” starts with “once through” sets on the wallball and the Assault Bike. We’ll then transition to an ascending repetition scheme, climbing from 6 reps each to 15. Coupling two gymnastic movements with a moderate squat load, our intention here is to practice and refine our awareness in the movements. We commonly descend in repetition schemes, and moving in the reverse direction challenges our pacing efforts.

On the wallballs to start, we are looking for consistent chunks. These repetitions do not need to be unbroken, and we do not even need to see “large” sets. But the constant theme he is consistent sets, and aggressively approached. Aggressive in the terms of getting to the bike. We recognize we can recover on the first handful of pedals, where we still make forward progress.

On this bike, following our brief recovery from the wallballs, settle in and build to our “middle pacing”. In the front and back of the calories, easing off the gas is a wise move as it facilitates our transitions into and out of. In the center, we are looking to increase our speed to a place where we feel very confident we could hold for a 7-minute bike test.

On the ascending 6-9-12-15, plan for the set of 12’s and 15’s. The 6 and 9 can be disillusioning. They can trick us into biting off more repetitions early knowing that we can transition soon. Keeping the bigger picture in mind, view this as 42 repetitions at each for time, versus finding ourselves tunnel visioned on the 6’s or 9’s in that specific moment.

0001049

CrossFit Ecstatic – CrossFit


Notes


Final Saturday before the Open.

Starting with a skill-based opener, coupling power snatch repetitions with work on the pull-up bar.

Warm-up


Barbell Warmup (empty barbell)
10 Good Mornings
10 Elbow Rotations
10 Strict Presses
10 Stiff-Legged Deadlifts

Power Snatch Warmup
2 Sets, building slightly between with light loads (~30-45% of 1RM):
3 Snatch Grip Deadlifts
3 Hang Muscle Snatches
3 Behind the Neck Push Jerks
3 Hang Power Snatches
(short break)
3 Power Snatches

Power Snatch


Alternating OTM x 10 (5 Rounds):
Odd Minutes – 3 Power Snatches
Even Minutes – 40s for Bar Muscle-Up Practice

Bar Muscle-Up practice today. Our aim today is not to build to a large sum total over the course of the 5 rounds, but to rather find repetitions inside the combination. It is our aim to place our effort instead, on the power snatch, building to a three-rep heavy. Aim is to choose a single amount of bar muscle-ups to hold across, or, a specific drill to hone in on.

Power Snatch:
All sets based off estimated 1RM Snatch
Set #1 – 65%
Set #2 – 70%
Sets #3,4,5 – Build steadily to our heavy triple for the day.

0001049

CrossFit Ecstatic – Community WOD


Conditioning


Specific Primer for “Leaps and Bounds”
Whether team of individual today, our aim is to gradually build through the loads as we feel through the combination of movements.

At low intensity, walking pace throughout, four rounds building in load (while reducing repetitions) on the power snatch:
5-4-3-1 Power Snatches
3 Box Jump Overs
1 Rope Climb

Following our final round (1 Sn, 3 BJO, 1 RC), reset the bar to our starting load, rest 4:00 and begin.

Leaps and Bounds (Team Version) (Time)


Teams of 3, with a 30:00 Time Cap:
120 Power Snatches (75/55)
120 Box Jump Overs
12 Rope Climbs
90 Power Snatches (95/65)
90 Box Jump Overs
9 Rope Climbs
60 Power Snatches (115/80)
60 Box Jump Overs
6 Rope Climbs
30 Power Snatches (135/95)
30 Box Jump Overs
3 Rope Climbs

Box – 24″/20″
Rope Climb – 15′

Stimulus wise, we are looking to build to a moderate-to-heavish power snatch in the final set of 30 repetitions. A load that all three athletes, when completely fresh, could at least do 5 “touch and go” repetitions with. Inside the workout, this may very well be singles in a congo line esque format, but it’s not a load that an athlete would be 30+ seconds between single repetitions.

Transitioning from power snatch, to box jump over, to rope climb, we can first expect the box jumps to be pre-fatigued from the natural “jump” of the snatch. It always goes without saying, to over jump that first repetition to ensure we make it atop the box. The standard here is both feet from one side to other via a two foot jump from the ground. Whether that be box-facing or lateral hops, as well as feet to box or clearing the box is all athlete’s choice.

Secondly, we can expect our pulling strength to be challenged in this combination (ropes to power snatch). Knowing this, effective communication and small sets pay off well here. Small sets in team workouts on a movement that starts from the floor are almost always our best bet, especially if it’s a longer effort such as today’s. As long as, of course, if we are communicating properly and expecting our teammate to transition effectively.

Leaps and Bounds (Individual Version) (Time)


15 Power Snatches (95/65)
15 Box Jump Overs
2 Rope Climbs

12 Power Snatches (115/80)
15 Box Jump Overs
2 Rope Climbs

9 Power Snatches (135/95)
15 Box Jump Overs
2 Rope Climbs

6 Power Snatches (155/105)
15 Box Jump Overs
2 Rope Climbs

Box – 24″/20″
Rope – 15′

Steadily building in load as we decrease the repetitions on the power snatch. Stimulus wise, we are looking for the following criteria to be met:
when looking at each set, from the 15 repetitions to the final set of 6, we could complete any unbroken when completely fresh. Looking for loads today that are more on the metabolic side, than of absolute strength.

Naturally, this will become a grippy workout with the combination of the power snatches with rope climbs. With this in mind, breaking the power snatches into manageable chunks is only going to set us up for success. These breaks do not need to be massive, but the brief break in the time under tension can allow us to continue to hold our pacing.

On the first two barbells, sets are absolutely our aim. On the set of 15, a single or two breaks is appropriate. A similar approach can be applied to the second set of 12 repetitions, or, we may find it best to turn to fast singles here. On the third and fourth barbells, athletes may find that it’s best to move with steady singles at this point. On the final barbell, we have a heavy loading after a good amount of pulling. Take an additional composure breath before moving into the first rep to allow ourselves the right setup and execution.

On the box jump overs, let’s use these as a “pace setter”. We aren’t looking to sprint through these, and instead are aiming for the methodical pace forward. This will allow us to push our sets on the power snatch barbell, as well as complete immediate transitions to the rope climbs.

On the rope climbs, efficiency is naturally paramount in a grip-intensive workout. Taking the extra quarter second to lock in our feet properly will make all the diff
…difference in the later rounds.

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