05.15.18

CrossFit Ecstatic – CrossFit


Notes


Week 7 in “Silverback” – De-load Week
Aim here as a refresher is to continue to build our engine, but keep the volume and loadings down this week.
Through our single conditioning piece today, “Anchored Down”, we’ll be building intensity through intervals.
Midline work to finish.

Warm-up


ACTIVATION

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

5-4-3-2-1:
Spiderman and Reach, each leg (https://www.youtube.com/watch?v=_OrggvuVU-M&width=640&height=480)
Inchworms (https://www.youtube.com/watch?v=gDweumAbvfQ&width=640&height=480)

2 Rounds, building in intensity:
15 Air Squats
10 Calorie Row
5 Lateral Burpees over Rower
Rest 1:00 between rounds.

Conditioning

Anchored Down (Time)


5 Rounds – Every 4:00, Complete:
30 Air Squats
20/14 Calorie Row
10 Lateral Burpees over Rower

Time remaining in each 4:00 window after completing the repetitions is rest.
Score is our slowest completion time over the course of the five rounds.
As an example, if our scores are 2:34, 2:40, 2:37, 2:39, 2:39, our score for the day is 2:40.

Building intensity through intervals today.
Inside “Anchored Down”, we are looking to move at near maximal pace on both the air squats and the burpees. These are repetitions that we can focus on a highly aggressive pace on, On the row, we are to hold back just enough so that we can give it our best the next round as well. But with faster round times being in the low 2:00 time range, we will have ample rest time.

On the air squats, focus on the breathing throughout. This is an easy place to hold our breath accidentally. Given the speed of the squat, we can find a cadence to our breathing and squatting. As an example, we could try inhaling on squats one and two, and exhaling on squats three and four.

On the row, we are looking to get outside the comfort zone here, capitalizing on the exponential factor of rowing for calories. This isn’t a max effort row, but an effort we would bring to a 50 calorie for time benchmark.

On the burpees, we are looking for a two-foot jump back, and a two-foot jump forward (Open standard), followed by a lateral two-foot jump over the erg rail. Step-overs are absolutely allowed, but to be “Rx”, we are looking for the two foot jump.

Midline

Metcon (No Measure)


4 “Giant Sets”:
Max Effort L-Sit on Parallettes
20 Weighted Hip Extensions (25/15)

Hold the plate across the chest during the weighted hip extensions.
Rest 1:00 between rounds.

05.14.18

CrossFit Ecstatic – CrossFit


Notes


“Silverback” Week 7 – Deload Week

In our mid-cycle deload week, we are purposely backing off the heavier loading, most notably below parallel.
We’ve gone heavy below parallel twice per week for 6 weeks, and despite the linear progress, it’s time to allow ourselves a week of recovery to continue the push. What often feels like one step backwards, turns into 10 steps forwards when we look at it in hindsight months from now.

What we can and will sustain is metabolic conditioning this week.
Today, a combination of clean and jerks with double-unders, with strict gymnastics to finish.
There will be aggressive conditioning pieces this week – allowing us to continue to improve, despite the underlying intentions of the week (recovery). But following each piece, we are looking to minimize any additional training to achieve that goal.

Warm-up


ACTIVATION

3:00 Slow Bike or Row

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

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

Conditioning

Double Crossed (Time)


10-8-6-4-2:
Power Clean and Jerks (135/95)
50 Double-Unders after each round

In “Double Crossed”, we are effectively completing “Grace” (30 Clean and Jerks for time), broken up with double-unders in the middle. This balance between the barbell and a simple monostructural movement provides extra challenge to our ability to cycle the bar.

Our proficiency on the jump rope determines our pace on the barbell. Naturally, if we struggle on the jump rope and the 50 repetitions after each round are looking to be comprised of multiple trips, let’s pace the CJ barbell to preserve our transition and speed there. What’s more important than touch and go repetitions on the barbell, is how much time we spend not moving on the jump rope. An unbroken 30 repetitions here on the barbell, but with slower transitions and multiple trips can be very easily beaten out by the strategy of steady singles and unbroken double-unders.

Strict Gymnastics

Metcon (No Measure)


Gymnastic Strengthening (A)
30 Wall Walks (https://www.youtube.com/watch?v=cgZegU8cPDs&width=640&height=480)
Not for time, but for quality. Move with a purpose, but not to the intensity where we loose mechanics.

Gymnastic Strengthening (B)
4 Giant Sets:
10 Horizontal Ring Rows (https://www.youtube.com/watch?v=offwxr6kOfI&width=640&height=480)
:10-:20s Ring Support Hold (https://www.youtube.com/watch?v=M2tYJg5el6w&width=640&height=480)
Not looking to hold the support on the rings to failure, but rather to a challenging degree. Use band assistance as required to ensure we can accomplish at a minimum 10s per set. Rest as needed between sets, but aim to keep it below 90 seconds.

Neither parts are for score or time, but for quality.

05.12.18

CrossFit Ecstatic – Community WOD


Warm-up


10 mins:
Line Drills

Run 200 Meters
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
Toe Walk
Heel Walk
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance
Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
completed with empty barbell

Mobility


5 mins:

PVC Pass Throughs – 1:00 


With hands wide and arms long, raise arms up and over the head until PVC touches behind you.

Pigeon Pose – 1:00 Each Side

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

Squat Hold – 1:00

Using a post for support, assume the bottom of the squat. The goal here is to get the butt as close to the heels as possible and drives the knees out while keeping the heels on the ground. Fight for position over the course of 2 minutes.

Rehearsal


10 mins:

1 Round

100 Meter Run
5 Front Squats
100 Meter Run
5 Thrusters
100 Meter Run
5 Overhead Squats

Conditioning

Lava Run (Time)


For Time:
800 Meter Run
50 Overhead Squats (45/35)
800 Meter Run
50 Thrusters (45/35)
800 Meter Run
50 Front Squats (45/35)

*Memories of “Jackie” with this empty barbell workout. Looking to choose a weight that athletes could complete all these movements unbroken when completely fresh. If unable to run complete one of the following:

800 Meter Row
40/30 Calorie Assault Bike

05.12.18

CrossFit Ecstatic – CrossFit


Notes


Fourth and final session on our current Olympic Cycling progression.
Continuing the increase percentages over the recent weeks, snatches are up to 70% with clean and jerks at 60%.

Warm-up


ACTIVATION

2 Rounds:
200 Meter Light Jog
200 Meter Light Row

5 Slow, Diligent Wall Squats (https://www.youtube.com/watch?v=pktIjwNiuYE&width=640&height=480)

Into…
5-4-3-2-1
Spiderman and Reach, each leg (https://www.youtube.com/watch?v=OrggvuVU-M&width=640&height=480)
Warrior Squats (both arms reaching = 1 rep) (https://www.youtube.com/watch?v=EfUJgmgTvlI&width=640&height=480)
*After each round, 10 AbMat Sit-Ups

Into…
5 Slow, Diligent Wall Squats (https://www.youtube.com/watch?v=pktIjwNiuYE&width=640&height=480)

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

Olympic Cycling


Session 4 of 4 of this specific Olympic Cycling progression. Adding 3% to each lift in this final week.

Power Snatch


On the :30s x 5 Rounds – 3 Power Snatches @ 70% of 1RM Snatch

— Rest 1:00 —

On the :30s x 5 Rounds – 3 Power Snatches @ 70% of 1RM Snatch

— Rest 3:00 —

Practicing cycling of our olympic movements. All repetitions are intended to be touch and go repetitions, barring any issues with bringing the bar back to the ground safety wise.

Clean and Jerk


On the :30s x 5 Rounds – 2 Power Clean and Jerks @ 60% of 1RM Clean and Jerk

— Rest 1:00 —

On the :30s x 5 Rounds – 2 Power Clean and Jerks @ 60% of 1RM Clean and Jerk

Practicing cycling of our olympic movements. All repetitions are intended to be touch and go repetitions, barring any issues with bringing the bar back to the ground safety wise.

05.11.18

CrossFit Ecstatic – CrossFit


Notes


Starting the training day by building upon our front squats from last week.
Adding 2% to our volume based sets, and 3% to our three heavier singles at the end.
Conditioning to follow in the form of a chipper.

Warm-up


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

Followed by…

Barbell Warmup (https://www.youtube.com/watch?v=mIjiebAcBJc&feature=youtu.be&width=640&height=480)
Completed with an empty barbell…
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Press + Stretch
5 Stiff-Legged Deadlifts
5 Front Squats

Strength

Front Squat


Week 2 in this current front squat progression.
Adding 2% to our volume based squats, and 3% to our three singles at the end.
Every 2:30 x 4 – 1 Volume Set (8-7-6-5 Repetitions)
On the Minute x 3 – 1 Rep

On the 0:00 – 8 Reps @ 62%
On the 2:30 – 7 Reps @ 66%
On the 5:00 – 6 Reps @ 70%
On the 7:30 – 5 Reps @ 74%
On the 10:00 – 1 Rep @ 85%
On the 11:00 – 1 Rep @ 85%
On the 12:00 – 1 Rep @ 85%

Body Armor

Metcon (No Measure)


3 Sets of 16 Repetitions:
Dumbbell Box Step-Ups, 20″ (https://www.youtube.com/watch?v=tbn72vjB198&width=640&height=480)
Aim here is to choose light loadings on the dumbbells (one for each hand), and complete these with the weights at the hand position. Technique over loading here – pull with the lead leg on the box as opposed to pushing. Let our hamstrings and glutes do the work, versus our quads.

Conditioning

Slasher (AMRAP – Rounds and Reps)


AMRAP 13:
50 Alternating Dumbbell Snatches (50/35)
40 Burpees
30 Toes to Bar
20 Kipping Handstand Pushups

Stimulus wise on the dumbbell, we are looking for a loading that we can consistently move in sets throughout the workout. These repetitions do not need to be “touch and go”, changing in the air, but they do need to be consistent sets. What we don’t want here, is to become “stuck” on the dumbbell, moving at a slow pace. On the burpees, these are classical standard burpees. Jump and clap at the top of each repetition, but we are not jumping over an object today (such as a barbell). To be Rx, we are looking for both feet to move back at the same time, and both feet to come up at the same time (jump back, jump forward).

Tips


On these dumbbell snatches, we are looking for consistent sets here… with the second round in mind. What’s less important than how big we go to start on these 50 repetitions is how we approach the second set of 50. And this is true for whether we are changing in the air for touch and go repetitions, or steady singles.
On the burpees, we are again looking for the classical standard. Jump and clap overhead, reaching full extension of the body. On these burpees, we are looking to be a metronome. A steady, methodical pace forward. Inside this workout, this is the only station where we don’t need to take a break. Instead, let’s slow our cadence enough so that we can complete these 40 without every slowing down.
On the toes to bar and handstand pushups, being smart here knowing ourselves is pivotal. These are both movements that can “go away” if we reach failure in the motion, so controlled sets here are the focus point.

05.10.18

CrossFit Ecstatic – CrossFit


Warm-up


:30 Seconds

Easy Bike
Easy Row
Active Spidermans

:20 Seconds

Medium Bike
Medium Row
Push-up to Down Dog

:15 Seconds

Faster Bike
Faster Row
Air Squats

Mobility


2 mins:

Ankle Foam Rolling – 30 Seconds Each Leg

Place one calf on a foam roller with the other leg on top for added pressure. Move the bottom foot around in circles in each direction, as well as up and down, going through as much of a range of motion as possible.

Ankle Stretch – 30 Seconds Each Leg

Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.

Rehearsal


5 mins:

1 Round

:20 Second Row
:20 Second Bike
:20 Second Sit-ups

Conditioning

Loose Cannon (3 Rounds for reps)


3 Rounds:
3:00 Calorie Row
2:00 Calorie Assault Bike
1:00 Sit-Ups
Rest 2:00

Athletes will work for 6 minutes straight before resting for two minutes. Their score is total reps across all rounds. If it applies start Group 2 on the 4:00. If unable to bike, set-up cones and complete 10 meter shuttle runs, counting every touch as a repetition.

05.09.18

CrossFit Ecstatic – CrossFit


Notes


Second week in our push press progression, building upon last week’s 65%.
Technical work on our clean and jerk, which leads into our conditioning for the day.
A benchmark we will see again this season – “Tiger Blood”, coupling clean and jerks with running.

Warm-up


ACTIVATION

500 Meter Light Row into…
2 Rounds:
10 Hollow Rocks (https://www.youtube.com/watch?v=gQ2Pcv0GHtU&width=640&height=480)
10 Superman Rocks (https://www.youtube.com/watch?v=Bxu4D6VzZw0&width=640&height=480)

2 Rounds:
3 Walkouts (https://www.youtube.com/watch?v=92eVXZWgA8g&width=640&height=480)
30s Samson Stretch, each side (https://www.youtube.com/watch?v=V3-tEdWuTbc&width=640&height=480)

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

Strength

Push Press


Week 1 in our Push Press progression.
All repetitions are to be taken from the rack.
4 Sets of 6 Reps:
70% of 1RM Push Press

3-Position Clean + Split Jerk


https://www.youtube.com/watch?v=v-YK8VjMoEg&width=640&height=480
Athlete’s choice on whether to compete the cleans as squat, or power. Video above demo’s as squat.
Position 1 – High Hang (high thigh)
Position 2 – Knee Level
Position 3 – Ground
Set #1 – 60% of 1RM CJ

Set #2 – 65% of 1RM CJ

Set #3 – 70% of 1RM CJ

Set #4-6 (3 Sets) – 70% – 85% of 1RM CJ

Go by feel as we climb – technique over loading today in importance.
Even if the loading feels great, let’s keep our lifts to at most, 85% of our 1RM CJ.

Conditioning

Tiger’s Blood (Time)


3 Rounds:
10 Power Clean and Jerks (135/95)
400m Run

If we are completing on a rower today, complete as 500m for males, and 400m for females.

Stimulus wise, we are looking for a clean and jerk that we could compete for 10+ repetitions unbroken, when fresh. It should be a loading that we would use during the classical CrossFit benchmark, “Grace” (30 Clean and Jerks for time). We want to make this workout a matter of conditioning, and not about the weight of the barbell.

Tips


Looking at the workout as a whole, we first want to ensure that we aren’t taking unnecessary “stoppages”. That is, we want to minimize the amount of time that goes by without us moving forward. A common case of such will be is if we push the first round too hard, and is results in us taking taking 10+ second breaks on the barbell during rounds two and three. This is where time disappears in workouts. We know that we don’t need to stop on the run – we can slow our pace here a touch, yet we’ll still continue to move forward. But if we stop on the barbell, time ticks by without any forward momentum in the workout. Let’s push the barbell, and hold a moderately aggressive run that allows us to get right back on the bar.

On the barbell, we don’t necessarily need to push for touch and go sets. Yes, they are faster than singles, but there is time under tension that adds up quickly. It’s less about how big our sets are over the three rounds, but moreover our consistent speed through these sets of 10 for all three rounds. If we complete the first two sets of 10 unbroken, but are reduced to slower singles in the final round, chances are likely that we are missing our best time.

The speed of the run is naturally dependent on the athlete, and is relative to our ability on the barbell. But for a talking point, we are looking for a pace on the first two runs that would be similar to a 2 mile time-trial. An aggressive pace, yes, but one that allow us to get right back on the barbell for rounds two and three.

On the final 400m run, let’s find out what’s left.

05.08.18

CrossFit Ecstatic – CrossFit


Notes


Our final week in our first gymnastic pressing progression in “Silverback”.
Following, building to a heavy set of 3 repetitions on the deadlift.
Serving as a primer for the following benchmark, “Smooth Criminal”, we’ll end our day with an AMRAP 15.

Warm-up


ACTIVATION

3 Rounds:
5 Strict Pull-Ups, 10 Pushups, 15 Sit-Ups
10 Hollow Rocks (https://www.youtube.com/watch?v=gQ2Pcv0GHtU&width=640&height=480)
10 Superman Rocks (https://www.youtube.com/watch?v=Bxu4D6VzZw0&width=640&height=480)
15 Calorie Row

5-4-3-2-1:
Spiderman and Reach, each leg (https://www.youtube.com/watch?v=_OrggvuVU-M&width=640&height=480)
Inchworms (https://www.youtube.com/watch?v=gDweumAbvfQ&width=640&height=480)

Gymnastic Pressing


Week 5, our final week in this progression, building our gymnastic pressing capacity.

Strict Handstand Push-ups


On the Minute x 12 (3 Rounds):

Minute 1 – 40% of Max Set

Minute 2 – 40% of Max Set

Minute 3 – 40% of Max Set

Minute 4 – Rest

Repeat this cycle two more times through, for a total of 3 rounds.

Reposted from the start of the cycle, in the event that we have not yet tested our max set. If we have yet to test, today is a great day to do so.
On the strict handstand pushups, there are many ways to go about modifications. Stacking abmat’s, modifying to pike pushups off a box, completing dumbbell strict presses, or full range of motions pushups (to floor or box), are all appropriate. Depending on where we are in our training and development, let’s choose one for training purposes. Any of the above will increase all of the above, as long as we are consistent with the movement pattern and integrity of the range of motion in the training to come. As a general guideline, we are looking for a difficulty that allows for at least 5 repetitions of the movement. Otherwise, it is likely best to modify to a slightly less challenging option, so that we can train additional volume (providing the adaptation we need to get stronger).

Strength

Deadlift (Build to a Heavy Set of 3 Reps)


Take 15:00 to build to a heavy, but not a max, set of three repetitions.
Use this as a primer for the following conditioning workout.

Conditioning

Smooth Criminal (AMRAP – Rounds and Reps)


AMRAP 15:
60 Double-Unders
30 Wallballs (20/14)
15 Deadlifts (245/165)

Dub scale – 2:1 Singles or 1:00 Double Under attempts
If able, glance at the clock to record each split time. This will provide some feedback for you to adjust off of. And it is invaluable feedback as today’s conditioning is an “open-like” workout. And as we enter the workout, imagine as if your score for the today is your slowest round.

Tips


On the double-unders, our focus here is to stay relaxed. Before every set (of course with the exception being the first), allow yourself a small composure pause before each set. An extra 3 seconds before starting a set can be all the difference for many, providing a brief moment of composure and focus before starting. If we find ourselves tripping repeatedly, take another composure pause – identify what is causing the trip, relax your shoulders, think of an actionable cue to get us back on track, and execute when ready. A trip, followed by an immediate DU attempt, all too often results in another trip. Patience here is a virtue.

Management of the wall balls in this workout is an important factor we want to address. Such a movement can tax athletes heavily if we bite off aggressive sets from the onset of the workout, whereas a breakup strategy from the start can optimize their efforts. Just because we “can” do 30 wallballs straight doesn’t mean we should today. Controlled sets here moderates our heart rate to preserve our efforts in throughout the 15:00 window. From a macro level, let’s visualize ourself in the 3rd rounds of this workout. How would we be breaking up the wallballs? If our answer is 3 x 10, which is a good option for many, let’s open up our first round in the same style. Turn into a systematical machine on the WB’s. A set of 10, with a controlled rest between every set.

Tips


On the deadlifts, this comes down to individual capacity. We want to ensure that we choose a weight today that we could without question in our mind complete 15+ unbroken when we are completely fresh. And in the workout, we want to recognize that it is a heavier barbell, so we want a breakup strategy from the onset. Pushing to go straight here is likely to overtax the system, impacting the follow on DU’s and WB’s to a large extent. 3 Sets of 5 is appropriate start, with 9-6 or 10-5 being another option for strong deadlift athletes. However… what is more important is to get moving here. Don’t wait 20 seconds to complete a large set – just start and adapt after the first repetition.

05.07.18

CrossFit Ecstatic – CrossFit


Notes


“Silverback” Week 6
Building further in our 5-3-1 squat phases, finishing with a back squat single at 95%.
Body Armor to close our Monday.

Next week (Week 7), will be a mid-cycle de-load week.
A necessary break that allows us to continue the climb to higher percentages.

Warm-up


ACTIVATION

3:00 Slow Bike or Row

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

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

Back Squat Waves


Week #6 of our Squat Waves. Progressing into heavier lifting as we move into a 5/3/1 wave protocol.
Following our back squats, a single set of 15 front squats. This is completed off a percentage of our back squats.

Body Armor

Back Squat


Each set is to be completed “On the 3:00”
Set #1 on the 0:00, Set #2 on the 3:00, and so on.

Wave #1

Set #1 – 5 Back Squats @ 75% of 1RM Back Squat

Set #2 – 3 Back Squats @ 80% of 1RM Back Squat

Set #3 – 1 Back Squat @ 85% of 1RM Back Squat

Wave #2

Set #4 – 5 Back Squats @ 80% of 1RM Back Squat

Set #5 – 3 Back Squats @ 85% of 1RM Back Squat

Set #6 – 1 Back Squat @ 90% of 1RM Back Squat

Wave #3

Set #7 – 5 Back Squats @ 85% of 1RM Back Squat

Set #8 – 3 Back Squats @ 90% of 1RM Back Squat

Set #9 – 1 Back Squat @ 95% of 1RM Back Squat

Front Squat


15-Rep Front Squat

Set #10 – 15 Front Squats @ 53% of 1RM Back Squat

Metcon (No Measure)


Body Armor Part #1
3 Giant Sets:
Max Strict Pull-Ups
20 Double Kettlebell Russian Swings (chest level)
20 Double Kettlebell Step-Back Lunges
20 Glute Bridges (https://www.youtube.com/watch?v=M7PynZBxSR0&width=640&height=480)

Athletes choice in KB loading. Only increase loading if movements are unbroken and completed with sound technique. Over the three rounds, it is an option to start light and climb in weight. We should not be at a load however where we are unable to complete the 20 swings without a break, or the 20 reverse lunges without a break. We can also use different kettlebell loadings between the swings and lunges.

Double Russian KBS – With one kettlebell per hand, rotate your hands so that your thumbs are facing forward, or palms together. Use 1-2 hinge patterns to build speed and acceleration on the bells, and swing to chin level, but no higher.

Kettlebell Front Rack Step-Back Lunges – Completed with two Kettlebells, one in each hand. Position these on the shoulders, horns facing each other with the elbows high. Step backwards into the lunge, as opposed to forward. Focus on keeping your shoulders stacked over your hips, and keeping the elbows high.

Glute Bridges – Give a brief pause at the top of each rep, squeezing your glutes at the finish of each bridge. If we feel we are able to load this movement to still accomplish 20 unbroken repetitions, let’s do so.

Body Armor Part #2
AMRAP 4:00: Strict Presses (75/55)
*Every break, accumulate :20s of an L-Sit on Parralettes before returning to the bar.

Choose a loading on the barbell that allows for a minimum of 15 repetitions unbroken, when fresh. Not for time.

05.05.18

CrossFit Ecstatic – Community WOD


Warm-up


10 mins:

Line Drills

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

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

Mobility


2 mins:

Front Rack Stretch – 1 Minute

Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Couch Stretch – :30 Seconds Each Side

Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but not overwhelming stretch. Focus on your breathing.

Rehearsal


5 mins:

1 Round

100 Meter Wreck Bag Run (Together)
6 Deadlifts
6 Hang Power Cleans
6 Front Squats
6 Push Jerk
6 Clusters

2 reps per athlete, finishing one station before beginning the next.

Conditioning

Mixed Bag (Team Version) (Time)


Teams of 3
For Time (25 Minute Cap):
400 Meter Wreck Bag Run
100 Deadlifts (155/105)
400 Meter Wreck Bag Run
80 Hang Power Cleans (155/105)
400 Meter Wreck Bag Run
60 Front Squats (155/105)
400 Meter Wreck Bag Run
40 Push Jerks (155/105)
400 Meter Wreck Bag Run
20 Clusters (155/105)

Wreck Bag Weight: (50/35) Let’s use (53/35#) Kettlebell

Five different barbell movements and runs with the Wreck Bag in this longer chipper. Teams will run with a single Wreck Bag and pass off as they see fit. One weight will be used for all barbell movements, with the push jerk will likely be the limiting factor for most athletes. This should be a weight that they are capable of completing 15+ push jerks unbroken when fresh. Teams may have different loaded barbells for different athletes on the team. In unable to run, bike without using the arms until the other teammates return or complete a 500 meter row. If you don’t have Wreck Bags, complete a weighted run with another object.

Mixed Bag (Individual Version) (Time)


For Time:
800m Run, directly into…
200m Wreckbag Run, 30 Deadlifts
200m Wreckbag Run, 25 Hang Power Cleans
200m Wreckbag Run, 20 Front Squats
200m Wreckbag Run, 15 Push Jerks
200m Wreckbag Run, 10 Clusters

Wreckbag Rx Loading – 50/35, use (53#/35#) KB
Barbell Rx Loading – 155/105

On the Wreckbag, our next best substitute if we do not have a sandbag is to carry a 53/35lb kettlebell at the shoulders.
On the barbell, our stimulus is to choose a loading that we are confident we could complete 7+ unbroken clusters (squat clean thrusters), if completely fresh. A moderately heavy barbell, but one that we are very confident is always there for the next repetition.

The first run in “Mixed Bag” is not weighted. It leads directly into 5 x 200m Wreckbag runs, where barbell repetitions follow in between. The progression of the barbell movements lead into a full squat clean thruster, or “cluster” for short.
Strategy wise, with the barbell being a moderate load, we are looking for a consistent pacing throughout. What’s more important than aiming for large, or sometimes even unbroken sets, is controlling our breathing. If we “redline” on the barbell, our Wreckbag running can slow dramatically. If it were an unweighted run, we could use the run as a pacer. That’s where the difference between a fast 200m run to a paced 200m can be negligible, and easily gained back on the barbell with a fast transition. But given the Wreckbag weighing the run, now dozens of seconds can separate athletes here on the 200 meter efforts. We want to place more effort today on these 200’s.

Bryant Johnson

Bryant Johnson

Owner/Coach

CrossFit Level 1, CF-L2, CrossFit Kids, CrossFit Football, Retired 9 yr NFL Wide Receiver

Michael Jenkins

Michael Jenkins

Owner/Coach

Tim Warner

Tim Warner

Coach

CrossFit Level 1

Dan Moore

Dan Moore

Coach

CrossFit Level 1, CF-L2

Josh Diehl

Josh Diehl

Coach

CF-L1

Jeff Dercola

Jeff Dercola

Coach

CF-L1

Melissa Mayger

Melissa Mayger

Coach

CrossFit Level 1, Crossfit Endurance

Michelle Casto

Michelle Casto

Coach

CF-L2, CrossFit Mobility