0000994

CrossFit Ecstatic – CrossFit


Notes


Starting the day off with our newest CompTrain benchmark – “Joker”.
Demonstrated by 3-Time CrossFit Games Champion and CompTrain Master, Dave Hippensteel. Watch the video, here – http://youtu.be/Sc0X8CIS1GU

Following, we’ll move into a combination of heavy squat cleans and handstand walking. Strict gymnastics to finish our Friday.

Warm-up


ACTIVATION
3:00 Bike or Row
Every minute, pick up our intensity just a touch. Starting from a very light conversational pace, let’s progress to finish in the third and final minute with a moderate pace.

Walk through pace:
5 Strict Pull-Ups
10 Slow Pushups
15 GHD Sit-Ups
20 Air Squats
20 Double-Unders

1 Round:
:30s Walkouts
:30s Alternating Samson Stretches
:30s Warrior Squats

Conditioning


Primer for “Joker”
1 Toes to Bar + 3 Deadlifts
2 Toes to Bar + 2 Deadlifts
3 Toes to Bar + 1 Deadlift

Simply feeling through the transitions of the movements, and finding our kip swing on the TTB immediately after getting hands on the bar. After resting as needed, repeat this cycle one final time, with workout intensity.

Rest 3:00-4:00 following, and begin.

Joker (Time)


“Joker”, demonstrated by 3-Time CrossFit Games Champion and CompTrain Master, Dave Hippensteel. Watch the video http://youtu.be/Sc0X8CIS1GU

1 Toes to Bar, 10 Deadlifts
2 Toes to Bar, 9 Deadlifts
3 Toes to Bar, 8 Deadlifts
4 Toes to Bar, 7 Deadlifts
5 Toes to Bar, 6 Deadlifts
6 Toes to Bar, 5 Deadlifts
7 Toes to Bar, 4 Deadlifts
8 Toes to Bar, 3 Deadlifts
9 Toes to Bar, 2 Deadlifts
10 Toes to Bar, 1 Deadlift

Deadlift – 225/155

An inverse ladder repetition scheme, where we’ll climb in reps on the toes to bar as we descend in reps on the deadlift. Stimulus wise, we are looking for a deadlift load that we could cycle for 21+ repetitions without question. A loading that is on the moderate side, one we could do unbroken all the way through if we truly went for it.

Although difficult to see at first glance, our lats will take the brunt of the fatigue here. As we engage for the deadlift, we fire the lats to keep the bar close. On the kip swing, we absolutely use our lats here as well. What results is a fatigue inside of the kip swing of the toes to bar, resulting in a less powerful pull/push kip. It won’t be the deadlifts that slow us to a halt if we reach it… it will instead be the toes to bar in the larger sets as we climb that ladder.

Pacing these repetitions and breaking as you see fit is naturally a large aim of ours, but, as is technique. Those who can hold sound technique especially in the earlier sets will preserve their capacity for when they need it the most – in these final, larger, sets of toes to bar.

Gymnastics

Metcon (Time)


Squat Clean + Handstand Walk

For Time:
10 Squat Cleans (60%) + 20′ HSW
8 Squat Cleans (68%) + 40′ HSW
6 Squat Cleans (75%) + 60′ HSW
4 Squat Cleans (83%) + 80′ HSW
2 Squat Cleans (90%) + 100′ HSW

This workout involves a larger amount of handstand walking, where we want to modify accordingly.

There are many ways we can approach, either by modifying the distance of each round, modifying the distances of the later rounds (larger distances), or by giving ourselves a time cap for each walk. No right or wrong approach today, with the underlying stimulus being that we are challenging ourselves with the combination… heavy and challenging barbells with handstand walking.

If we are not handstand walking today, Handstand Weight Shifting (http://youtu.be/OAfvOJUovdg) for 10s per every 20′ of HSW can be a very effective modification, as can be a simple, yet challenging handstand hold against the wall.

On the squat cleans, athletes are to use a single barbell and change the loads between rounds.

Metcon (No Measure)


Strict Gymnastics

Not for Score – AMRAP 12:
5 Inchworms – http://youtu.begDweumAbvfQ/
10 Horizontal Ring Rows – http://youtu.be/offwxr6kOfI
:15s GHD Supine Hold (Belly Up) – http://youtu.be/zTikRBHZV4Y
:20s Hip Extension Hold (Belly Down) – http://youtu.be/0G8hRgY3Lr0

Not for score, but for quality practice inside of a 12:00 window. Click “Workout Prep Notes” for videos.

0000992

CrossFit Ecstatic – CrossFit


Notes


Three parts to our Wednesday:

Interval Conditioning to start. Bringing intensity into five short intervals.

Odd-Object Conditioning to follow, with a demand on our midline as we move through a three-movement chipper.

Body Armor to finish, strengthening our posterior chain.

Warm-up


ACTIVATION
2 Rounds, steadily building intensity:
15/12 Calorie Row + 10 Hollow Rocks
12/9 Calorie Row + 10 Superman Rocks
9/6 Calorie Row + 5 Wall Squats

Power Snatch Barbell Warmup (empty barbell)
5 Good Mornings + 5 Snatch Grip Strict Presses
5 Good Mornings + 5 Snatch Grip Push Presses
5 Stiff Legged Deadlifts + 5 Snatch Grip Push Jerks
5 Hang Muscle Snatches + 5 Power Snatches

Strength

Power Snatch


3 Sets:
1 Pausing Snatch Pull
3 High Hang Power Snatches

On the Minute x 10 – Power Snatch
Minutes 1-5 – 1 Hang Power Snatch + 1 Power Snatch
Minutes 6-10 – 1 Power Snatch

The technique primer, the intended loading is to be very light, so that we can refine our speed – not just our positions. Think in the area of 30-35% of our 1RM Snatch.

On the pausing snatch pull, pause for a full two seconds at knee level. Check in here to ensure that the weight is still balanced over the heel arch, with our big toe glued to the ground. Common fault here is where that big toe lifts off, causing a rocking motion back forward as we pull past. Finish the pull with an aggressive extension with a shrug, but the arms stay long and loose.

The following three high hang power snatches are from the pockets. Slight bend in the knees, with the torso just slightly over the bar.

On the Minute x 10: Power Snatch
Minutes 1-5 – 1 Hang Power Snatch + 1 Power Snatch
Minute 1 – 60%
Minute 2 – 64%
Minuted 3+4+5 – 68%

Minutes 6-10 – 1 Power Snatch
Minute 6 – 72%
Minute 7 – 76%
Minutes 8+9+10 – Build to a heavy single, based off feel.

Conditioning


Specific Primer for “Play Ball”
2 Rounds:
2 Power Snatches
4 Box Jump Overs
6 Wallballs

After completing the two rounds, back to back, rest as needed before completing the cycle one more single time, now at workout intensity. We are purposely completing numerous transitions to feel through the process of the workout. The following final cycle is slightly less volume.

2 Rounds:
2 Power Snatches
3 Box Jump Overs
4 Wallballs

Following, rest 3:00-4:00. and begin.

Play Ball (Time)


3 Rounds:
10 Power Snatches (115/80)
20 Box Jump Overs (24″/20″)
30 Wallballs (20/14) Females to a 9′ Target

On the power snatch, we are looking for a loading that we are confident we could complete 10+ repetitions unbroken, when fresh.

In today’s triplet, we can expect our lower half to be challenged. Looking at the three movements, all require a “jump”, or an extension of the lower body. Unique in their own way, but also similar. Our aim for this workout is to space our effort out over all three rounds, so that we do not have an unexpected “bonk” in round 2 and 3. This workout is on the mid-range end, in the ~10 minute range, so we want to approach that first round accordingly.

On the power snatches, individual capacities on the barbell vary between athletes, but we want to ensure we are planning for all three rounds. If we open with ten repetitions unbroken, but need to go directly to singles on the second round, we likely could have approached differently. Cycle time on the box jump overs are important in today’s workout, and despite how we can find a recovery pace on the repetitions, we do not want to approach the box heavily fatigued from hanging onto a long, but demanding, set of power snatches.

On the box jump overs, aim to minimize the amount of steps we take. Much like burpees over the barbell, additional steps very easily can sneak their way into each repetition, adding time and effort. Practice our footwork prior to the workout, and stay close to the box. There is efficiency with the box jump over.

Although rebounding these repetitions, skimming over the top of the box, naturally is the fastest, a tried and true method is the jump up, spin on the box, and step-down to the other side. It’s controlled, methodical, and when done efficiently, a fast movement that allows the athlete to transition directly to the next station. As you step down to the other side, the moment the second foot reaches the ground, jump for the next repetition.

O
On the wallballs, move in with pre-planned sets. 16-14, 12-10-8, and 9-8-7-6 are all talking points to consider. Moving in with a plan however gives accountability towards our sets when we step up to the ball, which can otherwise be all over in terms of a breakup strategy. Knowing that we are back on the barbell following the first set, allow a small “shake off” of the shoulders as the ball travels in the air. We want to avoid leaving our arms high in the air, unnecessarily fatiguing them, between repetitions.

If able, take a quick glance at the clock at the finish of each round for a pacing debrief. This is an excellent workout to learn more about ourselves.

Row Capacity


Optional

Metcon (No Measure)


9 Rounds, OT2:00 (18:00 Total):
Males – 400 Meter Row
Females – 330 Meter Row

Round 1 – 2K Pace + 8 Seconds
Round 2 – 2K Pace + 4 Seconds
Round 3 – 2K Pace
Repeat that cycle two more full iterations for the total of the 9 rounds.

As an example, let’s take a female athlete who has an 8:00 2K time, their “/500m split” for their 2K was 2:00/500m. Inside today’s workout, we would take that 2:00 pace, and enter that into the respective splits. For said athlete, their workout would be:

Round 1 – Row 330m @ 2:08/500m (2K Pace + 8 Seconds)
Round 2 – Row 330m @ 2:04/500m (2K Pace + 4 Seconds)
Round 3 – Row 330m @ 2:00/500m (2K Pace)

0000991

CrossFit Ecstatic – CrossFit


Notes


Opening our Tuesday with work on the rings, coupled with double-unders.

Conditioning to follow in a four movement AMRAP 15 incorporating an odd-object (sandbag).

Midline work to finish the day.

Warm-up


ACTIVATION
Alternating OTM x 10:
Odd Minutes – Bike (not for score)
Even Minutes – Midline Movement (below)

Round 1 – 5 Walkouts
Round 2 – 20 AbMat Sit-Ups
Round 3 – 15 GHD Sit-Ups
Round 4 – 3 Inchworms – (http://youtu.be/gDweumAbvfQ)
Round 5 – 10 Barbell Good Mornings

Shoulder Warmer:
:20s Deadhang Hold, rest ~:30s
7 Scap Retractions – Video, rest ~:30s
3-5 Strict Pull-Ups, rest ~:30s
5 Kip Swings, rest ~:30s
3 Pull-Ups + 3 CTB Pull-Ups

Gymnastics Conditioning

Metcon (No Measure)


Not for score:
3 Rounds:
30% Max Ring Muscle-Ups + 50 Double-Unders
30% Max Ring Muscle-Ups + 50 Double-Unders
30% Max Ring Muscle-Ups
Rest 3:00 between rounds.

Percentage based off estimated Max Ring Muscle-Ups.

Intentions here are to complete the 30% unbroken each time on the rings. Not for time or score, but we are looking to rest as little as needed between sets.

If we do not have ring muscle-ups just yet (or are working on our consistency), a specific drill to you is always a strong option as is the strict banded ring MU, focusing on building strength in the unique range of motion of the movement. Video of the strict banded ring MU (http://youtu.be/jtmu_0qVZnk)

Volume wise, with any drill, we aren’t looking to ever go to “failure”, but rather a challenging amount that we can sustain for all sets and rounds. As an example, 5 repetitions on the band each set is a good repetition count here allowing us to put in repetitions for practice, but not so much that we lose our technique.

Conditioning


Specific primer for “Crash Course”
:30s Bike
9 GHD Sit-Ups
6 CTB Pull-Ups
3 Sandbag Cleans

Rest ~1:00, followed by a second and final round, now at workout intensity:
9/6 Calorie Bike
6 GHD Sit-Ups
4 CTB Pull-Ups
2 Sandbag Cleans

Crash Course (AMRAP – Rounds and Reps)


AMRAP 15:
27/18 Calorie Assault Bike
21 GHD Sit-Ups
15 CTB Pull-Ups
9 Sandbag Cleans Over Shoulder (100/70)

**If we do not have access to an assault bike today, complete as 30/21 calories per round on rower.
**If we are modifying out the GHD sit-ups, complete abmat sit-ups per round.
**If we do not have access to a sandbag (or Dball) today, complete as power cleans at 183/135.

In “Crash Course”, we are combining a combination we do not train often at all – the GHD sit-up into the CTB Pull-Up. With the clean to finish each round, the underarching theme of today’s workout is to build our capacity in our midline. These pairings will build upon each other for a unique stimulus today.

The bike becomes our pace setter. Looking ahead towards the following movements, we know we can push our pace here just slightly with the GHD sit-up next. Although a movement that will absolutely challenge us, the GHD is not a highly metabolic effort. We can lean into the bike some here knowing we’ll be able to regulate our breathing on the next station.

On the pull-ups, our focus here will be on using our hips. This is written simply due to what the GHD will pre-fatigue… our hips. The concentric portion of the GHD mimics the “hip pop” of the kip swing, and it will be easy here to place more strain on the arms and lats when in this state. For sustainability of our repetitions, we recognize however that we need to use our hips to their full potential.

Lastly, on the sandbag clean, we are using this odd-object today for variance to our training. Coming off the pull-ups, we can expect our pull to be somewhat taxed. So getting a sound grip on the bag is a wise move, despite it being only nine repetitions. Generally speaking, there are two “grips” on the bag(or DBall). Reaching down and grabbing the bag (placing most of the weight in the fingers), or getting the bag to our forearms. Naturally, less grip intensiv
Naturally, less grip intensive in the latter. To do so, simply rock the bag the left and right 2-3 times as we wedge our hands further and further beneath, where we’ll find the weight shifting from hand, to forearm.

Midline

Metcon (No Measure)


3 Giant Sets, resting 2:00 between sets:
8 Glute Ham Raises
24 Hip Extensions
Max Effort L-Sit on Paralettes

Aim is to complete both movements on the GHD as a single set, where we’ll directly move into the max effort L-Sit hold. Not for score.

0000990

CrossFit Ecstatic – CrossFit


Notes


Week #6 of “Gymnasty”.

Opening with our final change to our “Hatch” squat progression, working now towards singles on the back squats.

Repeating a gymnastic conditioning piece from last week, coupling rowing with handstand pushups.

Conditioning today is an old-time classical workout in the walls of CrossFit New England, called “Freddy Krueger”. A workout based on simple work capacity and power. A 21-15-9 of kettlebell swings and burpees.

Warm-up


ACTIVATION
Rotating Stations Every 2:00, for 8:00:
Station 1 – 30/21 Calorie Row
Station 2 – Mobility Station (see below)
Station 3 – 24/17 Calorie Assault Bike
Station 4 – 5 Strict Pull-Ups + 10 Pushups + 15 Air Squats + 20 Sit-Ups

Mobility Station
Complete all three movements below inside the 2:00 mobility window:
3 Russian Baby Makers
3 Slow Walkouts
3 Spidermans per side

Not for time, but for our best quality:
5 Slow Wall Squats

2 Sets, adding very light loads as we go:
5 Good Mornings
5 Back Squats
5 Front Squats

Strength

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


Week #6 of our “Hatch” squat variation.

5 Repetitions @ 78%
3 Repetitions @ 82%
1 Repetition @ 86%
1 Repetition @ 88%
1 Repetition @ 90%

Rest as needed between sets, aiming to keep it to 3:00 or less.

Gymnastics Conditioning

Metcon (5 Rounds for reps)


Handstand Push-Up Conditioning

Repeating last Tuesday’s gymnastic conditioning. Click “Prepare” on the previous page for scores.

Every 2:00 x 5 Rounds:
20/14 Calorie Row
Time remaining inside each 1:30 window, Max HSPU
At the 1:30 mark of each round, all efforts stop. Mandatory rest from the 1:30-2:00 on each round.

Rounds 1+2+3 – Strict Handstand Pushups
Rounds 4+5 – Kipping Handstand Pushups

At the start of the first window, athletes row the buy-in calories. As an example, let’s use an athlete who finishes their calories at the 1:05 mark. From the 1:05 mark to the 1:30 on the clock, the athlete has the chance to accumulate handstand pushup repetitions in as many sets as they would like. At the 1:30, the athlete must rest for 30 seconds, awaiting the start of the next round. They are in effect 2:00 windows where we are only allowed to work for 1:30.

Rounds 1+2+3 are strict repetitons as Rx. If we are below 3 repetitions strict unbroken fully rested, let’s complete these as kipping for all five rounds, with the secondary option to complete these are strict pike pushups.

Conditioning


Specific Primer for “Freddy Krueger”
3 Rounds, steadily building intensity:

Primer Round 1 is completed with a lighter Kettlebell (about 75% working load), and done at a moderate pace. Feeling out the transitions:
5 Kettlebell Swings (light load), 4 Burpees
3 Kettlebell Swings (light load), 2 Burpees

Primer Round 2 is the same as above, but with workout load, and a slight increase in intensity.
5 Kettlebell Swings (light load), 4 Burpees
3 Kettlebell Swings (light load), 2 Burpees

Primer Round 3 contains slightly less repetitions, with our intention to bring our workout intensity.
3 Kettlebell Swings (light load), 3 Burpees
2 Kettlebell Swings (light load), 2 Burpees

Rest 3:00, and begin.

Freddy Krueger (Time)


21-15-9:
Kettlebell Swings (70/53)
Lateral Barbell Burpees

“Freddy Krueger” is a old time benchmark inside the walls of CrossFit New England. Resembling the intensity of “Fran”, our intentions are to bring our intensity to this piece. Where it’s less about aiming to find the picture perfect pace, and more so, about finding the next gear to our movement.

On the kettlebell swings, we are looking for a load that we can swing 25+ with confidence. We are striving towards a heavier kettlebell, but not one that we know we are going to require sets with. Our stimulus behind is once again, similar to “Fran”. We are looking to get hands back on the kettlebell and moving within milliseconds from finishing the final burpee of the previous set. If there’s hesitation, chances are we are using a weight that is slightly too heavy. Lighter, is harder, here.

On this burpees, we are moving laterally over the barbell (and not bar-facing). This is so that we can standardize the movement, while we continue to bring our best intensity. Standards here are a two-foot jump down and up from the burpee, and a two foot jump lateral jump over the barbell.

We are looking for a sprint from the onset, in relation to how we routinely approach burpees. This will naturally vary for athletes, with the underlying stimulus being that once again, or getting outside our comfort zone. Get some friends together if able, and let’s have some fun.

0000988

CrossFit Ecstatic – CrossFit


Notes


A gymnastic heavy Friday.

Opening with two gymnastic conditioning pieces, refining work on both the pull-up bar and our handstand walk.

This will lead into our conditioning for the day, “Babs”. Combining two gymnastic movements with two simple conditioning movements, we’ll have a chance to look at our pacing over the three rounds.

Warm-up


3:00 Bike or Row
Every minute, pick up our intensity just a touch. Starting from a very light conversational pace, let’s progress to finish in the third and final minute with a moderate pace.

2 Rounds, walk through pace:
5 Strict Pull-Ups
10 Slow Pushups
15 GHD Sit-Ups or Abmat Sit-Ups
20 Air Squats
20 Double-Unders

1 Round:
:30s Walkouts
:30s Alternating Samson Stretches
:30s Warrior Squats

Gymnastics Conditioning

A: Metcon (No Measure)


In a 10:00 Window:
5 Strict Toes to Bar
25′ Handstand Walk Obstacle Course

Not for score, but for quality effort. Alternate between the two movements *as if* it were an AMRAP, but again, this is purely for practice.

On the handstand walk obstacle course, athlete’s choice on difficulty. Obstacles, elevation changes, changes of direction are all considerations, based off your specific level in the movement. Let’s challenge ourselves here by focusing on a specific addition that builds our skill.

B: Metcon (AMRAP – Rounds and Reps)


AMRAP 3:
30 Double-Unders + 3 Bar Muscle-Ups
Rest 2:00
AMRAP 3:
30 Double-Unders + 3 Bar Muscle-Ups

A chance to look at our pacing, where only our lowest counts. If we open with 4 rounds in the first AMRAP, but only find 3 and change and the second AMRAP, our score is 3 and change.

This affords us the chance to find a pulse on our ability to pace the high skill movement that is the bar muscle-up. The double-unders are in place to challenge our movement, as we rarely will be purely a gymnastic movement in competition. It’s almost always paired with other movements, which will be a focus of ours in the coming weeks.

If we are moving towards our first bar muscle-up, the below drills can provide an area to target as we turn these into practice sessions. Alternate between the double-under repetitions and the skill based movement(s) not for score, and turn it into an “AMRAP 10”. 10 minutes to practice alternating between the jump rope and the skill of our choosing today.

Stationary Standing Bar MU Drill (Pushdown) – (http://youtu.be/3Eb9BkYMYZ4)
Initial Hollow (Kip Swing) – (http://youtu.be/kw48QqYzEJA)
Box Swing Drill – (http://youtu.be/bfBf5eClJNE)
Jump to Bar MU – (http://youtu.be/bfBf5eClJNE)

Conditioning


Primer for “Babs”
2 rounds, resting as needed between. Allow the first round to be a a “walk-through” pace, whereas the second is at “workout pace”. Given how “Babs” is a three-round workout, we still are looking to manage our intensity levels – let’s not sprint this rehearsal round as it won’t confirm anything aside from that we know how to go too fast. Let’s visualize the proper pace/cadence/breathing, and refine it here so we can use it in the workout.

3-5 CTB Pull-Ups
3-5 Kipping HSPU
10 Wallballs
10/7 Calorie Row
2-4 CTB Pull-Ups
2-4 Kipping HSPU

Following, rest 3:00-5:00, and begin.

Babs (Time)


3 Rounds:
15 Chest to Bar Pull-Ups
20 Kipping HSPU
25 Wallballs (20/14) Females to a 9′ Target
30/21 Calorie Row

A balance of gymnastics and simple conditioning, “Babs” is a three-rounder where we have the chance to test our capacities in these movements over a moderate amount of volume. A beneficial takeaway from today’s effort will be to debrief internally how our gymnastic movements fared from round one through round three. As in, which repetition breakup strategy we took in round one, and how did that compare through the workout.

Stimulus wise, we are looking for a volume on the handstand pushups that we can clear in no more than 3 sets if we went for it. In other words, we are looking to have at least 10 kipping consecutive HSPU to complete this workout as prescribed. Purely to sustain the conditioning stimulus behind, let’s modify the volume so that we can move through the repetitions aggressively, versus turning rendering our workout into simply a “handstand pushup” workout.

If we are not completing kipping handstand pushups today, a weighted subsitute can be the dumbbell push press (one bell in each hand), with loadings that allow us to complete ~20 repetitions unbroken when fresh.

Strategy


Something we can all relate to, is “hitting the wall” on handstand pushups. A movement that cycles very well when we are fresh, but a movement that can also deteriorate quickly if we do not manage our efforts properly. Take conscious note in our mind as we move through the workout how we are breaking these sets up, so that we can learn from today’s piece.

Naturally, strategy will lie in how we break up these gymnastic movements to start. Visualizing the fatigue in round three, we can start to think through what our repetition scheme will look like on those two movements in that final round. If that is four quick sets on the handstand pushups for example, we want to consider adopting a very similar strategy in round one. It’s when we open big and dramatically fall off towards the latter parts of the workout where we lose handfuls of seconds.

The wallballs and the row are by no means “throwaways”, but they tend to come second to the gymnastics. If we struggle on the gymnastics, we want to pace our efforts here even further so that we are saving our best efforts for those movements on rounds 2 and 3. If we thrive on today’s gymnastics however, then we turn to pushing the efforts on these two stations.

0000986

CrossFit Ecstatic – CrossFit


Notes


Two parts today, with our main focus on our interval conditioning.

Five intervals combining burpee box jumps, dumbbell front squats, and biking. Looking to bring our best intensity to these five bouts of effort, as our shortest piece of the week.

Body Armor to finish our day, strengthening our posterior chain through good mornings, dumbbell box step-ups, and glute bridges.

Warm-up


ACTIVATION
10:00 Assault Bike
Completed at a light, conversational pace, while dismounting to complete the following at the checkpoints:
On the 2:00 – 10 Hollow Rocks + 10 Superman Rocks
On the 4:00 – 3 Walkouts + 10 Air Squats + 3 Walkouts
On the 6:00 – 10 Slow Burpees
On the 8:00 – 10 Box Jump Up, Step Down
On the 10:00 – 10 Slow Dumbbell Squats (light load, focusing on finding position)

Conditioning

Rugrats (Time)


On the 4:00 x 5 Rounds:
9 Burpee Box Jump Overs
15 Dumbbell Front Squats
15/12 Calorie Assault Bike

Box – 24″/20″
Dumbbells – 2 x 50’s/35’s

*Score today is our *slowest* round.

In the absense of a bike, let’s complete 18/13 calories per round on the rower.

In “Rugrats”, we’re bringing out intensity into intervals. The aim, stimulus wise, is to place us at round completion in the general viscinity of 2:30. This will naturally deviate somewhat between athletes, but if we are completing our first round closer to the 3:15-3:30 mark, we will not be able to sustain the intensity. If this is the case, we want to modify the repetition scheme by removing a handful of burpee box jump over repetitions and/or a handful of calories fro the bike. Let’s aim to sustain the repetitions on the dumbbell front squats.

To look a bit at the loading, we are looking to use a set of dumbbells that allows us to cycle 30+ repetitions unbroken, when fresh. This places us at a loading that we feel confident cycling with speed during the actual execution of the workout. “Open” standards apply here – we can front rack the dumbbells similar to how we would with a barbell, or we can place them on our shoulders. No “right or wrong” here, but by placing them on our shoulders and getting our hands on the base of the dumbbell provides the most secure fit, despite it taking a extra fraction of a second to get into position. With some practice in racking, this can be just as quick, and far more efficient in the longer haul with the bigger picture in mind. We want to bring a strong effort to the final bike.

Strategy


Burpee Box Jump Overs are the first movement of the triplet. Although we are in an interval here, we are not looking to sprint these at our top pace. Methodical aggression is our focus here. No wasted steps, tight movements, but not sprinting. Moving 2 seconds faster on these 9 repetitions can take significant effort out of us which is very easily lost in a transition, or on the bike.

Dumbbell Front Squats come next. Here we are looking to cycle with speed. We naturally will train with workouts where we’ll grind out larger sets, with small pauses at the top of each rep. Not the aim today. Aim to cycle just a bit faster than we find ourselves in other workouts. Always find full extension at the top of the repetition to meet the standard, but let’s eliminate the pause as best as we can.

Biking closes out the set. Here, we want our best effort of the three movements. Taking full advantage of how calories accumulate under intensity, let’s push our efforts here. It’s not a full sprint from the start, but we are truly aiming to get outside the comfort zone here. At the higher wattages, athletes can be separated by 10+ seconds here, very easily. It pays to push the bike here today.

Body Armor

Metcon (No Measure)


3 Giant Sets:
10 Barbell Good Mornings
20 Dumbbell Box Step-Ups
30 Glute Bridges
Rest 2:00 between sets.

Videos:
Box Step-Up – (http://youtu.be/tbn72vjB198)
Glute Bridge – (http://youtu.be/M7PynZBxSR0)

Athlete’s choice on all three movements, and we are free to build in loading over the course of the three sets. Our intentions however are to complete each set unbroken. Loads that challenge us, but those that allow our best technique – no less cause us to need to break repetitions up.

Inside these “Giant Sets”, we are not moving for time, but we are moving with purpose between. Visualize this as a 60 repetition “unbroken” set, as opposed to three movements that we casually move between. Let’s move at our best, but move with a purpose.

CrossFit Ecstatic –


Notes


Handstand pushup conditioning to start our day, leading into barbell work. Building to a heavy single on the push jerk.

This will lead us into our conditioning effort for the day – and ascending repetition workout comprised of deadlifts, hang power cleans and push jerks at a moderate load.

Lower volume day, so that we can bring higher intensity.

Warm-up


ACTIVATION
3:00 Bike
Min 1 – Light easy pace
Min 2 – Moderate pace
Min 3 – gradually increase intensity to fast pace

With an empty or very light barbell:
5 Good Mornings
5 Elbow Rotations
5 Strict Presses
5 Deadlifts
5 Hang Power Cleans
5 Power Cleans

Gymnastics Conditioning

Metcon (5 Rounds for reps)


Handstand Push-Up Conditioning

Every 2:00 x 5 Rounds:
20/14 Calorie Row
Time remaining inside each 1:30 window, Max HSPU
At the 1:30 mark of each round, all efforts stop. Mandatory rest from the 1:30-2:00 on each round.

Rounds 1+2+3 – Strict Handstand Pushups
Rounds 4+5 – Kipping Handstand Pushups

At the start of the first window, athletes row the buy-in calories. As an example, let’s use an athlete who finishes their calories at the 1:05 mark. From the 1:05 mark to the 1:30 on the clock, the athlete has the chance to accumulate handstand pushup repetitions in as many sets as they would like. At the 1:30, the athlete must rest for 30 seconds, awaiting the start of the next round. They are in effect 2:00 windows where we are only allowed to work for 1:30.

Rounds 1+2+3 are strict repetitons as Rx. If we are below 3 repetitions strict unbroken fully rested, let’s complete these as kipping for all five rounds, with the secondary option to complete these are strict pike pushups.

Strength

Push Jerk (5-4-3-2-1)


On the 2:00 x 5 Rounds:
Set #1 – 5 Push Jerks
Set #2 – 4 Push Jerks
Set #3 – 3 Push Jerks
Set #4 – 2 Push Jerks
Set #5 – 1 Push Jerk

Building to a heavy at each, but not a max effort. Moving by feel today, with a starting area for the set of 5 in the ~70% range of our best jerk, climbing in steady increments from there. All repetitions come from the rack.

Conditioning


Specific primer for “Down Time”
Build to a loading slightly heavier than we plan to use in the workout, followed by:
1 Deadlift, 1 Hang Power Clean, 1 Push Jerk
2 Deadlifts, 2 Hang Power Cleans, 2 Push Jerks

Following, reduce back to our working load for the day, and complete a final primer round:
2 Deadlifts, 2 Hang Power Cleans, 2 Push Jerks
3 Deadlifts, 3 Hang Power Cleans, 3 Push Jerks

Following, rest 3:00-5:00, and begin.

Down Time (AMRAP – Rounds and Reps)


Ascending Ladder for 7 Minutes:
3 Deadlifts, 3 Hang Power Cleans, 3 Push Jerks
6 Deadlifts, 6 Hang Power Cleans, 6 Push Jerks
9 Deadlifts, 9 Hang Power Cleans, 9 Push Jerks
12 Deadlifts, 12 Hang Power Cleans, 12 Push Jerks
Rx – 115/80

Continue to add (3) repetitions per round until the 7:00 time cap.
Scoring will be rounds plus repetitions, which is simply easier to record than doing the math on our own. As an example, if we complete the round of 15’s and finish with 5 deadlifts, that would be 5 rounds + 5 repetitions.

Stimulus wise, we are looking for a barbell that we are very confident we could complete 21 push jerks with, unbroken when fresh.

Strategy wise, we want to always be wary of the ascending ladders. Workouts such as so can trick us into moving too fast, too soon, coming out of the gates too aggressively. The “real” workout does not begin for us until the 12’s and beyond. And when we get there, that’s when we want our larger sets. Not in the beginning of the workout. The deeper we move into an ascending repetition scheme, the more challenging the sets become. Being heavily fatigued and approaching 18 push jerks can cause several breaks if we don’t plan our efforts accordingly.

Pace the front end, and at the 3:30 mark, aim to move 10% faster.

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