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CrossFit Ecstatic – CrossFit


Notes


Closing in on the end of Week 4 in “Grunt Work”.

“Girls Gone Wild”. A three-part CompTrain benchmark. Combining three CrossFit.com workouts – “Fran”, “Diane”, and “Amanda”.
Click the below link for a video demonstration:
https://www.youtube.com/watch?v=d63hCJ_0pdk

Row conditioning to finish.

Warm-up


ACTIVATION
At very low intensity (walk through pace):
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”

2 Sets:
5 Wall Squats
10 PVC Overhead Squats
15 Banded Good Mornings
20 AbMat Sit-Ups

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

Following, build steady through three different movements to our working loads:
Thruster
Squat Snatch
Deadlift

Conditioning


Specific primer for “Girls Gone Wild”:
With rest between, we want to touch each couplet. And inside of each couplet, we want to move through multiple transitions.

5 Thrusters + 5 Pull-Ups
3 Thrusters + 3 Pull-Ups

Rest as needed, followed by…

3 Deadlifts + 3 HSPU
3 Deadlifts + 3 HSPU

Rest as needed, followed by…

1-3 Ring Muscle-Ups + 2 Squat Snatches
1-3 Ring Muscle-Ups + 2 Squat Snatches

Following, let’s return back to our Fran weight, for a final primer round. On the first three walkthroughs, we maintained a steady, warming pace. Given the high intensity nature of “Fran”, we don’t want to launch into the 21-15-9 without preparing the body first. Completed at workout intensity:

5 Thrusters + 5 Pull-Ups
3 Thrusters + 3 Pull-Ups

Rest 4:00, and begin.

Girls Gone Wild (3 Rounds for time)


On the 0:00… Girls Gone Wild Part #1 – “Fran”
21-15-9:
Thrusters (95/65)
Pull-Ups

On the 4:00… Girls Gone Wild Part #2 – “Diane”
21-15-9:
Deadlifts (225/155)
Kipping Handstand Pushups

On the 8:00… Girls Gone Wild Part #3 – “Amanda”
9-7-5:
Ring Muscle-Ups
Squat Snatches (135/95)

Video demonstration – http://youtu.be/d63hCJ_0pdk

Three part workout, starting on the 0:00, 4:00, and 8:00.
Any time remaining after completing the task (first being “Fran”), is rest.

What is less important than doing these workouts as “Rx”, is completing these with rest between. If we believe there is a strong chance that we will reach the 4:00 cap in either “Fran” or “Diane”, let’s slightly modify the couplets so that we are afforded around :30-1:00 of rest. This makes the stimulus of the workout more potent, as opposed to a 15:00 straight workout. We are looking for the sprint stimulus today.

Enter all three completion times to the trackers, where the system will add together the sum total.

If we reach a time cap, add a single second for every repetition not completed.

Stimulus wise, for a quick look at each barbell weight (and we are allowed to use three separate barbells if we’d like to):
“Fran” – Light to moderate. A weight we can cycle for 25+ reps unbroken when fresh.
“Diane” – Moderate load. A weight we can cycle for 21+ repetitions when fresh.
“Amanda” – Moderate load, with 9+ unbroken when fresh being the aim.

If we are not completing ring muscle-ups today, let’s substitute “burpee chest to bar pulls”. A burpee, followed by a CTB pull-up where we ideally need to jump ~6″ to the bar. For repetitions, let’s complete 15-10-5.

Row Conditioning

Metcon (No Measure)


3 Rounds, Not for Time:
250m Row @ 2K Pace + 10 Seconds
250m Row @ 2K Pace + 3
250m Row @ 2K Pace + 10 Seconds
250m Row @ 2K Pace
Rest 3:00 between.

Intended to a conditioning based recovery from our benchmark prior to. 3 x 1000m distances. As an example, if our best 2K row time is 8:00, we would have a 2K pace of 2:00/500m. Our paces for the workout would be as follows:

250m Row @ 2:10
250m Row @ 2:03
250m Row @ 2:10
250m Row @ 2:00

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CrossFit Ecstatic – CrossFit


Notes


Week #4 of “Grunt Work”.

Three parts today.

1. Strict Handstand Pushups. Checking in for a screen shot of where we currently are, as we approach 1/3rd of the way through “Grunt Work”.

2. Barbell Cycling.

3. Conditioning, and a classic CrossFit.com benchmark – “The Chief”.

Warm-up


ACTIVATION
2 Rounds:
1:00 Light Bike or Row
15 GHD Sit-Ups or AbMat Sit-Ups
9 Hand Release Pushups
15 Hip Extensions or Supermans
9 Wall Squats

2 Rounds:
5 Good Mornings + 5 Back Squats + 5 Elbow Rotations
:30s Wrist Stretches
5 Deadlifts + 5 Hang Muscle Cleans + 5 Strict Presses
1 x :20s Handstand Hold Stretch –http://youtu.be/NZCp8XuqIFA

Gymnastics Testing

Strict Handstand Push-ups


Strict Handstand Pushups
1 Attempt for Max Repetitions

Checking in for a screen shot of where we are. Last completed at the start of the month (April 2nd).

If we are not able to complete 3 strict handstand pushups, it is in our best interest to spend some time growing strength in the range of motion.

Two options for completion:
Dumbbell Strict Presses
Barbell Half Presses

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

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

Weightlifting

Clean and Jerk


On the 2:00 x 5 Sets:
3 Power Cleans
1 Pausing Push Jerk + 2 Push Jerks

Set #1 – 65% of 1RM Clean and Jerk
Set #2 – 70% of 1RM Clean and Jerk
Sets #3+4+5 – Build to a heavy complex for the day.

On the pausing push jerk, the first of the three overheads: 2 second pause in the dip position, and 2 second pause in the catch (quarter squat receiving position). No pause in the second and third overhead movements.

Conditioning


Specific primer for “The Chief”:
Our aim in warming here will be to find our workout pace. That is, a methodical speed we can lock in, as we turn our mind off and do work. If we can bracket in on this feel here, it’s less work for us during execution. We can focus purely then on continuing our push.

3 Rounds, at low intensity (feeling through transitions of movements):
2 “Touch and Go” Power Cleans
4 Pushups
6 Air Squats

Rest as needed, followed by 2-3 rounds of the following full round of the Chief. As we are moving through these, we’ll finish each round with a single power clean to complete the final transition.

3 Power Cleans
6 Pushups
9 Air Squats
1 Power Clean

Focus on footwork between, and our breathing on our pacer inside the workout, the air squats. Following our final primer round, rest 4:00, and begin.

The Chief (AMRAP – Rounds)


Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
“The Chief” has been completed in many ways. Some have only scored full rounds, some have scored rounds plus repetitions. If we have an old score we would like to beat, let’s use our former counting method. For scoring in the system today, we will be doing rounds plus repetitions. That is, we are working for the full three minutes, with every rep (regardless of the movement) counting as a single “point”.

Stimulus wise, we are looking for an unbroken barbell – throughout the duration. Let’s make this workout about our conditioning and stamina, and not about our olympic lifting strength. View this as a load that we could cycle for 21+ repetitions unbroken when fresh… if not more.

Strategy


In pacing “The Chief”, we first tend to gravitate towards the pushups. Pushups are one of those movements that can disappear for us if we reach failure. Knowing where we stand in this movement is vital. These reps do not need to be unbroken, but we do want to strive towards consistency. It is not wrong to break this set up into two quick bursts. But, if we are breaking more than once per, we are losing the stimulus. Let’s choose a difficulty today that allows us to clear each set with at most, that single break.

Next are the air squats. This is the pacer of the workout. A chance to level our heart rate, and buy us a brief bit of recovery before our next transition through another round of cleans and pushups. Slow is smooth, smooth is fast here. And as we move through these, let’s respect the movement. The air squat is one that if we relax into, we’ll likely find some issues deeper into the workout. As in, our lower back. The combination of higher volume cleans and air squats can result in a gnarly back cramp if we are not disciplined with our technique. The most common pitfall in this workout will be lazy air squats. Where we dump our torso forward, placing a good amount of work on our posterior. These squats will be the grinder of the workout, but it doesn’t mean it’s alright to let our technique slide. That will do more harm than good here.

Lastly, circling back to the cleans. Again, we are looking for the unbroken barbell throughout here. And with that, we want to be mindful of our transitions. this is a workout where a second here and there between movements can creep in… and we’re looking at possibly 50+ transitions inside this workout. Disciplined movement here is highly important. Cleans, and turn parallel to the barbell for pushups. After locking out our 6th pushup, jump our feet up to extension, and move into our squats. Half turn back to our barbell for the next round.

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CrossFit Ecstatic – CrossFit


Notes


Week #4 of Grunt Work.

After a weight intensive Monday, an all conditioning Tuesday. Two parts, with the focus of effort being on a benchmark of ours – “Boat Race”. A recovery based piece to finish, incorporating the sled pull.

Warm-up


ACTIVATION
300m Row + :30s Spidermans
200m Jog + :30s Walkouts
300m Row + :30s Glute Bridges
200m Run + :30s Hollow Rocks

Conditioning


Primer for “Boat Race”:
Gradually building in intensity in movement:
200m Row + 200m Run
Rest 1:00
150m Row + 150m Run
Rest 1:00
100m Row, 100m Run

Optional final primer round:
200m Row + 200m Run, aiming for planned workout intensity.

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

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

Recovery

Metcon (No Measure)


Recovery Bike + Odd-Object

3 Rounds:
7:00 Recovery Bike
After each set, 200 Meter Sled Pull (75% Bodyweight)

On the bike, we are looking for a conversational, low-intensity pace. There is no score here. After each 7:00 effort, we are looking to pull the sled with roughly 75% of our bodyweight loaded on top.

Naturally, sleds and surface types will vary dramatically between athletes, so this 75% is only a starting point. Feel wise, we are looking for a walking pace, at a load that we are confident we can complete unbroken each time if we need to. At most, we are taking a single quick break at the 100m turnaround point.

In the sled pull, we are facing away from the sled. Athletes are free to use a harness or straps.

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CrossFit Ecstatic – CrossFit


Notes


Week #4 of “Grunt Work”.

After our first three weeks of ascending back squat percentages, we are taking a brief recovery from the heavier weights. Not a full deload week (3 weeks out there), but a chance to recover for the next push ahead.

Pausing back squats, coupled with the jump rope to start our day and add a light breathing component to the repetitions. Although reduced percentages, this will still prove to be a good challenge for us.

Repeating our snatch primers from last week, with the intentions on building in loads, followed by a squat snatch complex.

Body Armor to close out another “Muscle Monday”.

Warm-up


ACTIVATION

2 Rounds, Not for Time:
1:00 Light Row
6 Slow Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers

Into 1 Round, Not for Time:
1:00 Light Bike
:30s Cossack Squat – http://youtu.be/Bvodm1BivOo
:30s Warrior Squat
5 Waiter Squats (each side) – http://youtu.be/GWjuBPrUQiI

Into:
1:00 Thoracic Opener (Barbell) – http://youtu.be/4_DUZpPAhVc
1:00 (:30s each side) Dorsiflexion – http://youtu.be/O9u1_Bvpng4

Snatch Warmup
Empty barbell:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Presses (behind the neck)
5 Overhead Squats

Add a very light load, followed by:
5 Muscle Snatches
4 Overhead Squats
3 Pausing Snatch Balances (2s pause in catch)

Weightlifting

Back Squat (2 Pausing Back Squats – 3 sec pause in bottom)


Pausing Back Squat

On the 1:30 x 6 Sets:
30 Double-Unders
2 Pausing Back Squats

Sets #1+2 – 65%
Sets #3+4 – 70%
Sets #5+6 – 75%

3 second pause in the bottom of each rep.

Every three weeks of ascending percentage squatting, we will be taking a reduced intensity week on this movement. This is not a full de-load week yet. Just a holding pattern on our back squats to allow our next push in the coming weeks. Repetitions come from the rack, and let’s ensure that we are finishing each set by the 1:00 mark of the interval. If we do not believe we will be, let’s reduce the DU to 25 or 20 reps

Metcon (No Measure)


Snatch Primer – Sotts + Complex

3 Sets, at a light load:
3 Snatch Grip Sotts Presses – http://youtu.be/a-iuHd5iZTU
3 Overhead Squats

Loads are in the very light range – 20-35% of our estimated 1RM Snatch. Naturally, the mobility required on the Snatch Grip Sotts Press is demanding. What is far more important than load, is our positioning. Completing this with a dowel is not wrong. Muscling through with incorrect positions, is.

Followed by…

5 Sets of 1 Snatch Complex – http://youtu.be/96mq6_bMGnM
1 Pausing Snatch Grip Deadlift (2s just below knee)
1 Low-Hang Squat Snatch
1 Overhead Squat

Set #1 – 45% of 1RM Snatch
Set #2 – 50%
Sets #3+4+5 – 55%

Squat Snatch


On the 1:30 x 7 Sets:
1 Hang Squat Snatch
1 Low-Hang Squat Snatch

After two weeks of training the low hang in our primer, we are aiming to climb to a heavy for the day in this complex.

Set #1 – 60%
Set #2 – 65%
Set #3 – 70%
Set #4 – 75%
Sets #5+6+7 – Build to a heavy complex for the day.

Hang Squat Snatch
Take this first repetition from knee-level. Here, we are looking to find the vertical shin position by driving our hips back.

Low Hang Squat Snatch
This second repetition in the complex starts with us lowering the bar to below the knee. Although coming close to the ground, we are not looking to make contact here. What this allows us to do is to train our mechanics in the lift, dialing in our positions as we fight to control the load. As we near the lower part of this setup position, let’s keep that midline on and strong. Spread our chest out and squeeze our lats in close.

We are looking to hold onto the barbell for the two-rep complex, but if we must drop from overhead with safety in mind, by all means. Let’s just get right back on it after

Body Armor


A

Metcon (No Measure)


3 Rounds, Not for Time:
21 GHD Sit-Ups
15 Dumbbell Bench Press
9 Strict CTB Pull-Ups

Athlete’s choice on the dumbbell loading. These reps do not need to be unbroken each time, but we should be using loads that we are able to complete the 15 reps in 2 sets or less. Free to build over the rounds.

On the strict CTB pull-ups, we are looking for the full range of motion today. For many athletes, it will be best to use a resistance band to find the full range of motion at this volume.

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CrossFit Ecstatic – Community WOD


Conditioning


Specific primer for “Wreck Yourself:
Not for time, and at low intensity…
200 Meter Run (no bag yet)
1 Rope Climb
3 Squat Cleans
200 Meter Run (with bag)
1 Rope Climb
1-3 Squat Cleans

If we did not complete the first part with our working load on either the wreckbag or the squat clean, let’s adjust now. Followed by, a confirmation round at planned “workout intensity”:

100 Meter Bag Run
1 Rope Climb
3 Squat Cleans
50-100 Meter Bag Run

The second run gives us the transition practice on getting the bag back to our shoulders and out the door. Following, rest 4:00, and begin.

Wreck Yourself (Team Version) (Time)


Teams of 3, for Time:
800m Wreckbag Run
6 Rope Climbs, 20 Squat Cleans
800m Wreckbag Run
9 Rope Climbs, 35 Squat Cleans
800m Wreckbag Run
12 Rope Climbs, 50 Squat Cleans

Barbell – 135/95
Rope – 15′
Team runs together with a single Wreckbag weighing 70/50 or 70/53# KB. Team cannot start accumulating reps until all teammates are back from the run.

Typically speaking, we’ll see a “descending” repetition scheme in workouts. This allows the power output to stay on the higher side… as we fatigue, the reps go down. Although it is true that we can complete larger sets fresh, than when fatigued (surprise), we don’t always want to train in that fashion.

We’re going the opposite way today, increasing our reps as the workout moves forward. Progressing to our highest set in the last round, we’ll be entering the final ropes and cleans pre-fatigued. Instead of a smaller set, we need to plan our efforts for the biggest. This is the training value today. How we back into the workout, and then become comfortable, being uncomfortable, as we chip away at these reps.

On the squat cleans, we are looking for a loading that we are confident we could complete for 10-15+ repetitions unbroken, when fresh. A load that we can always do another rep with, once we get our hands on the bar.

If we do not have access to a rope today, we can modify with 3 CTB pull-ups for each rope climb.

Wreck Yourself (Individual Version) (Time)


For Time:
400m Wreckbag Run
400m Run (no bag)
1 Rope Climb, 9 Squat Cleans
400m Wreckbag Run
400m Run (no bag)
3 Rope Climbs, 15 Squat Cleans
400m Wreckbag Run
400m Run (no bag)
5 Rope Climbs, 21 Squat Cleans

Barbell – 135/95
Rope – 15′
Run with a single Wreckbag, weighing 50/35 or KB 53/35#

Typically speaking, we’ll see a “descending” repetition scheme in workouts. This allows the power output to stay on the higher side… as we fatigue, the reps go down. Although it is true that we can complete larger sets fresh, than when fatigued (surprise), we don’t always want to train in that fashion.

We’re going the opposite way today, increasing our reps as the workout moves forward. Progressing to our highest set in the last round, we’ll be entering the final ropes and cleans pre-fatigued. Instead of a smaller set, we need to plan our efforts for the biggest. This is the training value today. How we back into the workout, and then become comfortable, being uncomfortable, as we chip away at these reps.

On the squat cleans, we are looking for a loading that we are confident we could complete for 10-15+ repetitions unbroken, when fresh. A load that we can always do another rep with, once we get our hands on the bar.

If we do not have access to a rope today, we can modify with 3 CTB pull-ups for each rope climb.

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CrossFit Ecstatic – CrossFit


Notes


Closing in on the end of Week 3 in “Grunt Work”.

Overhead work to start our Friday, our weekly build on the barbell.

To follow, a conditioning benchmark – “Vader”.

Warm-up


ACTIVATION

Not for Time:
2:00 Bike + 1 Round of Strict Cindy
2:00 Row + :30s Walkouts
1:00 Bike + :30s Alternating Samson Stretches
1:00 Row + :30s Warrior Squats
:30s Bike
:30s Row

Aim is to gradually increase our intensity on the two machines as we move through the warmup.

Jerk Drive


https://www.youtube.com/watch?v=u2FIHSIhIhI&width=640&height=480
5 Sets of 3 Repetitions

Sets #1+2 – 75% of 1RM Split Jerk
Set #3 – 83% of 1RM
Set #4 – 90% of 1RM
Set #5 – 95% of 1RM

All taken from the rack. Rest as needed between sets, aiming to keep it to 2:00 or less.

On the Jerk Drive (or Jerk Dip), we are training the mechanics of the start of the lift.

Easily overlooked, it’s in essence the “first pull in our snatch”. If we miss the pull off the ground on the snatch, we know the whole lift goes awry. Although the catch position for the split jerk is one that takes thousands of repetitions to refine, and grabs our eye given it’s different nature compared to other lifts, the dip drive can’t be overlooked.

On this movement, let’s focus on three critical points:

Drive through the heels throughout.
Midline on and strong – we can’t loose any power transfer through a loose core.
Vertical torso. We sit back towards the heels, but the shoulders stay stacked over the hips.

Conditioning


Primer for “Vaderr”
2 Rounds, resting as needed between, aiming for workout pacing on the second iteration:

12/9 Calorie Row
9 Wallballs
6 Alternating Dumbbell Snatches
3 Lateral Burpees over Rower

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

Vader (Time)


3 Rounds:
24/17 Calorie Row
21 Wallballs
18 Alternating Dumbbell Snatches
15 Lateral Burpees over Rower

Rx Wallball – 20/14 (Males 10′ Target, Females 9′)
Rx Dumbbell – 50/35

http://youtu.be/MtZpnl8-x5I

In “Vader”, all repetitions and loads are intended to be on the manageable side, where the stimulus calls for each set to be completed with at most, one break. Applying this to the wallballs and dumbbell snatches, what we are creating here is a metabolic finish to our day where it’s less about if we can find large sets, and more about, how fast we move on the repetitions and transitions.

On the row, this is our pacer of the workout. We by all means want to maintain intensity here, but the first items we need to dial in is our transitions and sets on the wallballs and dumbbell snatches. If we find ourselves breaking here, we are highly likely losing any time gained by pushing the row.

On these wallballs and snatches, our aim here is fluid methodical movement. With the intentions again being that we complete these sets with at most a single break, it is our aim to push our efforts here with quick transitions large sets.

On the burpees, there is much time to be gained (or lost) here. It is naturally a movement that can slow for athletes dramatically, with athletes being separated by a dozen or more seconds per round on this station despite it being the smallest amount of repetitions in the workout compared to the other stations. Tight, compact motions pay off here, where excessive, wasted motion does not. We don’t need a specific speed to hold, but we do need to be consistent from round 1 to round 2. Without that, we can fall victim to those ever fast moving seconds. On our third and final round, let’s finish strong with what we have left.

Push Press (4×6)


4 Sets of 6 Repetitions
Set #1 – 76%
Set #2 – 78%
Set #3 – 80%
Set #4 – 83%

Percentages based on your estimated 1RM Push Press.

Third and final week with this specific repetition scheme, adding 3% from last week. Rest as needed between sets, but aim to keep it to 2:00 or less.

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CrossFit Ecstatic – CrossFit


Notes


Week #3 of “Grunt Work”.

Starting our Wednesday with some work on the barbell. Deadlifts to start, and a tempo bench press to follow.

Conditioning comes next, with four movements: Biking, Strict HSPU, DB deadlifts and DB squats.

Midline to finish.

Warm-up


ACTIVATION

2 Rounds:
300 Meter Row
15 GHD Sit-Ups or Abmat Sit-Ups
9 Hand Release Pushups
15 Hip Extensions or Supermans
9 Wall Squats

Directly into…

With a light set of dumbbells:
5 Deadlifts
5 Hang Power Cleans
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Push Presses
5 Front Squats

Directly into…

2 Rounds:
:60s Laying Front Rack Stretch – http://youtu.be/S9U0JGGNx9Y
5 Light Strict Presses
:30s Wrist Stretches on Box – http://youtu.be/vyYr6TXA018
5 Light Push Presses

Weightlifting

Deadlift (3-1-3-1-3-1)


On the 2:00 x 6 Sets:
Set #1 – 3 Deadlifts @ 74%
Set #2 – 1 Deadlift @ 81%
Set #3 – 3 Deadlifts @ 74%
Set #4 – 1 Deadlift @ 86%
Set #5 – 3 Deadlifts @ 74%
Set #6 – 1 Deadlift @ 91%

Week 3, increasing by 2% on all lifts today from last week’s effort. Final week before advancing to a slightly different repetition scheme.

Bench Press (4×6)


4 Sets of 6 Reps
Building to a “heavy” set.

Tempo is a 5 second lowering phase, and a one second pause with chest contact. Throughout the range of motion, let’s keep our hips/butt on the bench. Five points of contact – heels, hips, shoulders, and head.

Athlete’s choice on loading, but let’s start with what we guess would be 50% of our 1RM regular max. Let’s be diligent with the tempo negative – this is what we are after today. Not max load.

Conditioning


Specific primer for “Doorbell”:
1 Round, at a very low intensity to feel the movements through:
:30s Light Assault Bike
5 Pushups or 3-5 Strict HSPU
5 Light DB Deadlifts
5 Light DB Front Squats
3 Light DB Deadlifts
3 Light DB Front Squats
5 Pushups of 3-5 Strict HSPU
:30s Light Assault Bike

Rest as needed, and build to our workout weight on the dumbbells. Complete a couple of deadlifts and front squats at this load, followed by one round at planned “workout intensity”:

1 Round:
9/6 Calorie Assault Bike
5 Pushups or 3-5 Strict HSPU
3 DB Deadlifts
3 DB Front Squats
3 Calorie Bike

The final bike allows us to focus on our quick transition back to the pedals. Getting on the bike and getting it moving, as many of us know, is a skill worth refining. Following, rest 4:00, and begin.

Doorbell (AMRAP – Rounds and Reps)


AMRAP 18:
21/15 Calorie Assault Bike
15 Strict HSPU
15 DB Deadlifts (50’s/35’s)
15 DB Front Squats (50’s/35’s)

In “Doorbell”, we have the chance to work on our strict gymnastic pressing inside of the workout.

If we are not yet able to complete the total reps in 2 sets or less (if we absolutely went for it), we want to modify the volume to a place where that’s possible. Modifying to 12, 9, or even 6 reps is a great place to be work this movement, in combination with the others. Let’s not get “stuck” there however, only completing 1-2 rounds in the workout.

Stimulus wise on the weight, we are looking for dumbbells that we are confident we could complete 21+ squats with unbroken. We can rack the bells on our shoulders however we please. Just like the Open standard, it can rest in the racked position on top of the shoulders, which is the most stable position allowing our shoulders to relax (in anticipation of the next round of HSPU).

On the bike, this is our pacer. Naturally, we want to use our arms on the bike, but let’s take the conscious reminder to our body to use more legs today. With the strict HSPU following, let’s take the pressure off the arms to drive us forward, as we’ll need them there.

Midline

Metcon (No Measure)


Not for Time:
30 GHD Sit-Ups
40 Hollow Rocks
50 AbMat Sit-Ups

Not for score or time. Break as needed, but let’s complete each movement total before moving on.

0001099

CrossFit Ecstatic – CrossFit


Notes


Week #3 of Grunt Work.

A three-part workout as our training today, starting every 10:00. Time remaining after completion is rest.

On the 0:00… Weights:
“Grace” (30 CJ for time)

On the 10:00… Gymnastics:
30 HSPU + 30 Bar MU

On the 20:00… Monostructural
1 Mile Run

Warm-up


ACTIVATION

On the 2:00 x 6:
Minutes 1+2 – 1:40s Light Bike
Minutes 3+4 – 5 Strict Pull-Ups/Ring Rows, 10 Pushups, 15 Sit-Ups + 30 Double-Unders
Minutes 5+6 – Barbell WU – 5 Good Mornings, 5 Elbow Rotations, 5 Strict Presses
5 Deadlifts, 5 Hang Muscle Cleans, 5 Power Cleans

2 Rounds:
:60s Laying Front Rack Stretch – http://youtu.be/S9U0JGGNx9Y
:30s Wrist Stretches on Box – http://youtu.be/vyYr6TXA018

Conditioning


Specific primer for “Tres Leches”:
Start by building to our workout weight on the clean and jerk, followed by a handful of repetitions at the target load. Following, 2 rounds, resting as needed between. Aim to bring our intensity to our planned workout pace on round 2.

Round 1:
5 Clean and Jerks
5 Kipping HSPU + 3 Bar Muscle-Ups
400 Meter Run

Round 2:
3 Clean and Jerks
5 Kipping HSPU + 3 Bar Muscle-Ups
200 Meter Run

Rest 4:00 following, and begin.

Tres Leches (3 Rounds for time)


On the 0:00… “Tres Leches” Part #1
30 Clean and Jerks (135/95)

On the 10:00… “Tres Leches” Part #2
30 Kipping HSPU
30 Bar Muscle-Ups

On the 20:00… “Tres Leches” Part #3
1 Mile Run

Enter all three completion times below, where our score for the day is the sum total (the system will add the three together for us).

On parts #1 and #2, we have an 8:00 time cap for completion. This allows at a minimum, 2 minutes of rest before moving on to the following part.

Stimulus wise, we are looking for our “Grace” weight. That is, a weight we are very confident we could complete 10+ reps with unbroken. In the second part, we are looking to complete as Rx if we have 15+ unbroken kipping HSPU and 9+ unbroken Bar MU. If we do not, let’s modify the repetitions so that we have a target to finish. Take your unbroken repetitions and multiply that by 2, which will be a good starting point for planning purposes.

If we are unable to run today, let’s row 2,000m for males, and 1,600m for females.

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