05.05.18

CrossFit Ecstatic – CrossFit


Notes


Third session of Olympic Cycling, building in percentages on both the snatch and clean and jerk.

Warm-up


ACTIVATION

400 Meter Light Jog into:
2 Rounds:
4 Samson Stretch Lunges (5 second hold in each) (https://www.youtube.com/watch?v=V3-tEdWuTbc&width=640&height=480)
8 Alternating Spiderman and Reach (https://www.youtube.com/watch?v=OrggvuVU-M&width=640&height=480)
12 Russian Baby Makers (https://www.youtube.com/watch?v=HWHZp47EzgE&width=640&height=480)

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

Olympic Cycling


Session 3 of Olympic Cycling, building upon our previous. We are adding 3% to each lift today in comparison to the last.

Power Snatch


On the :30s x 5 Rounds – 3 Power Snatches @ 67% of 1RM Snatch

— Rest 1:00 —

On the :30s x 5 Rounds – 3 Power Snatches @ 67% 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 @ 57% of 1RM Clean and Jerk

— Rest 1:00 —

On the :30s x 5 Rounds – 2 Power Clean and Jerks @ 57% 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.

05.04.18

CrossFit Ecstatic – CrossFit


Notes


Opening the day with percentage work on the front squat.
We will be building on these numbers in the coming weeks.
Body Armor to follow, closing out our strength training for the day.
Conditioning to finish. An AMRAP 20 effort, designed to focus on our pacing.

Warm-up


3:00 Slow Bike or Row

3 Rounds:
3 Scap Retraction + 3 Strict Pull-Ups
6 Russian Baby Makers (https://www.youtube.com/watch?v=HWHZp47EzgE&width=640&height=480)
9 Wall Squats (https://www.youtube.com/watch?v=pktIjwNiuYE&width=640&height=480)
12 AbMat Sit-Ups
20 second Samson Stretch each side (https://www.youtube.com/watch?v=V3-tEdWuTbc&width=640&height=480)

Followed by…
10 Warrior Squats (https://www.youtube.com/watch?v=EfUJgmgTvlI&width=640&height=480)
With the barbell on the ground directly in front of you, squat down and place one hand on. Keeping that elbow locked out and your chest tall, reach with the opposite hand overhead, focusing on rotating the shoulders and upper back (thoracic). Look towards the fingertips, pause for a moment, and then change arms. A reach with both arms counts as a single repetition. Rest as needed to accomplish the 10 repetitions.

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


Introducing a new front squat repetition scheme into Week 5.
We’ll open with higher volume sets, and then progress into singles to close.
We’ll be building upon these percentages in the coming weeks.

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 @ 60%

On the 2:30 – 7 Reps @ 64%

On the 5:00 – 6 Reps @ 68%

On the 7:30 – 5 Reps @ 72%

On the 10:00 – 1 Rep @ 82%

On the 11:00 – 1 Rep @ 82%

On the 12:00 – 1 Rep @ 82%

Body Armor


Optional…if time permits or you have time to complete afterwards

Metcon (No Measure)


Part A
3 “Giant Sets”:
15 Russian Kettlebell Swings
15 Barbell Good Mornings
:15s PU Bar L-Sit Hold (https://www.youtube.com/watch?v=uhjGIycsBSI&width=640&height=480)
Rest 2:00 between sets.

Aim is to go heavy on the Russian (chest-level) swings, but never to the point where we need to break up the 15 repetitions. Each set needs to be unbroken. On the good mornings, this is also based on feel, but here let’s err on the lighter side. If we are not on the pull-up bar today, the L-Sit can also be completed on parallettes.

Part B
3 Sets of 15-25 GHD Sit-Ups
Rest 1:00 between sets.

Athlete’s choice, depending on familiarity, of the amount of repetitions. If we do not have access to a GHD machine, complete the same repetitions as regular sit-ups, but weighted with a small load across the chest (dumbbell or plate).

Conditioning

Shipmate (AMRAP – Rounds and Reps)


AMRAP 20:
200 Meter Run
20/14 Calorie Row
2 Rounds of “Strict Cindy”

1 Round of “Strict Cindy” = 5 Strict Pull-Ups, 10 Pushups, 15 Air Squats.

For scoring, consider the full the full 200m run to be one repetition.
Post rounds plus repetitions to wodify.
If we do not have the ability to run today, modify with 60 double-unders per round.

A great chance to work on our pacing efforts.
In terms of stimulus, we are looking to be able to complete the strict pull-ups in each “Cindy” round with at most one break. Let’s use a band today to reach that stimulus, or, drop the repetitions to 3 repetitions per round. The theme here is that we don’t want to get stuck on the pull-up rig.

Looking at all three movements, we indeed want to space our efforts across all three just about evenly. We are looking to find a threshold pace, and lock it in from there. With that said, we always want to take into consideration “sticky” points in workouts. Places where we could loose seconds easily. This will fall on the “Cindy” rounds most commonly.

On these “Cindy” rounds, being diligent with our transitions throughout is important. From the transition to the pull-up bar on the first round, to the transition of the air squats on the second round, we have a total of six transitions. This is the only part of the workout where we have to stop our forward progress. So naturally pushing through these transitions with diligence to minimize wasted seconds will be ideal. We aren’t sprinting the repetitions, such as the air squats, but we are sprinting the transitions.

05.03.18

CrossFit Ecstatic – CrossFit


Warm-up


:30 Seconds
Easy Bike
Push-up to Down Dog

Medium Bike
Active Spidermans

Faster Bike
Active Samson

Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Stiff-Legged Deadlifts

Mobility


3 mins:
Child’s Pose – 1 Minute
With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

PVC Pass Throughs – :45 Seconds

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

PVC Overhead Squats – :30 Seconds
With elbows locked out overhead, squat to full depth with a pause in the bottom. Quality over speed here.

Rehearsal


5 mins:
1 Round
7 Calorie Bike
5 Toes to Bar
3 Hang Power Snatches

Conditioning

Meat Paws (Time)


4 Rounds:
15/12 Calorie Assault Bike
15 Toes to Bar
9 Hang Power Snatch (95/65)

“Meat Paws” is a grippy four round triplet that has a little bit of everything it in. Monostructural cardio, gymnastics, and weightlifting. The weight on the barbell should be a load that athletes could complete 21+ repetitions unbroken when fresh. Within the workout today, the goal is to complete every round of hang power snatches unbroken. Following the workout, let’s take a cool down stretch, especially focusing on the forearms and shoulders, which were used heavily today. If unable to Assault Bike, complete one of the following:

15/12 Calorie Row
200 Meter Run

05.02.18

CrossFit Ecstatic – CrossFit


Notes


Progressing into our next focus on our overhead work – push press.
Building first to a 1-rep heavy to gauge where we currently are, followed by percentage work and Body Armor.
Conditioning to finish, in the form of interval training

Warm-up


ACTIVATION
500 Meter Light Row into…
2 Rounds:
10 Hip Extensions
10 Hollow Rocks (https://www.youtube.com/watch?v=gQ2Pcv0GHtU&width=640&height=480)
10 GHD Sit-Ups
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


Build to a 1-Rep Heavy

Push Press


Followed by…
4 Sets of 6 @ 65%

All repetitions are to be taken from the rack.
After building to a 1-Rep Heavy for the day, calculate 65% of that total for our following sets of 6 repetitions.
This will be our next progression in our pressing build.

Conditioning

Power Outage – Part 1 (AMRAP – Rounds and Reps)


In a 5:00 Window…
100 Double-Under Buy-In, followed by AMRAP:
12 Power Cleans (115/80)
4 Burpee Box Jump Overs (24/20)

Rest 5:00

*In Part #1, we are looking for a loading we are confident we could cycle for 30+ repetitions unbroken, when fresh.

Power Outage – Part 2 (AMRAP – Rounds and Reps)


In a 5:00 Window…
100 Double-Under Buy-In, followed by AMRAP:
8 Power Cleans (135/95)
4 Burpee Box Jump Overs (24/20)

Rest 5:00

*In Part #2, we are looking for a loading we are confident we could cycle for 25+ repetitions unbroken, when fresh.

Power Outage – Part 3 (AMRAP – Rounds and Reps)


In a 5:00 Window…
100 Double-Under Buy-In, followed by AMRAP:
4 Power Cleans (155/105)
4 Burpee Box Jump Overs (24/20)

*In Part #3, we are looking for a loading we are confident we could cycle for 20+ repetitions unbroken, when fresh.
Defaulting to the lighter side today to preserve intensity is our aim.

Body Armor


Optional…if time permits or if you have time

Metcon (No Measure)


3 Giant Sets:
20 Close-Gip DB Floor Presses (https://www.youtube.com/watch?v=Lcl6nz7Az-w&width=640&height=480)
40 Banded Pull-Aparts (https://www.youtube.com/watch?v=VHRiIjvHJpY&width=640&height=480)
Rest 1:00-2:00 between sets.

On the floor presses, we are looking for dumbbell loadings that we are confident we can complete all 20 repetitions with unbroken, each time. With that said, we are free to build over the three rounds.
As we descend into the repetition, we are looking to bring the elbows down to the sides as we maintain our hand positioning (palms facing each other).

05.01.18

CrossFit Ecstatic – CrossFit


Notes


Week four on our gymnastic pushing progression to start the day.
Following, a CrossFit Hero workout – “Jerry”.
Midline to finish.

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

Strict Handstand Push-ups


Week 4 of building our gymnastic pressing capacity.

On the Minute x 12 (3 Rounds):

Minute 1 – 40% of Max Set

Minute 2 – 35% of Max Set

Minute 3 – 35% 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).

Conditioning

Jerry (Time)


For Time:
1-Mile Run
2k Row
1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
To learn more about Jerry click here
Let’s get outside and run if the body is capable. And with that, let’s push the run times today. This is a workout where we want to pace the row, and make ground on the running.

When looking at this workout initially, it looks to be ~66% running and ~33% rowing. However, we want to take into account that moving 10 seconds faster on the row is significantly more energy draining than moving 10 seconds faster on the run.

On the first run, we can strive to run this at what we would believe to be our 2 mile time trial pace, if we were to attempt that. It’s an aggressive pace, but we aren’t entirely spent at the 1 mile mark. As move through this mile, remind ourselves that we are going to recover on the rower. Seconds disappear on these runs, so we want to move with a purpose.

Take the transition into and out of the rower aggressively. Being fast and diligent can shave upwards towards 10 seconds off your time. Get the rower fan moving quickly, and following, immediately settle into a very manageable pace. To the tune of 10 seconds slower than your 2K pace. For a recommendation, use the calculator below if you know your 2K Time.

Midline Conditioning

100 Abmat sit-ups (Time)


100 Abmat Sit-Ups for Time
Feet are not to be anchored.

04.30.18

CrossFit Ecstatic – CrossFit


Notes


“Silverback” Week Five.
Moving into a new back squat repetition scheme for the coming weeks – 5/3/1 waves.
As we climb in percentages on the lifts, we reduce the volume.
Following, a single, higher volume set of front squats to close the squatting portion. We’ll build in percentage here for weeks to come.
Body Armor to finish the day, with two parts in so.

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

Back Squat


Week #5 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.

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 @ 73% of 1RM Back Squat

Set #2 – 3 Back Squats @ 78% of 1RM Back Squat

Set #3 – 1 Back Squat @ 83% of 1RM Back Squat

Wave #2

Set #4 – 5 Back Squats @ 78% of 1RM Back Squat

Set #5 – 3 Back Squats @ 83% of 1RM Back Squat

Set #6 – 1 Back Squat @ 88% of 1RM Back Squat

Wave #3

Set #7 – 5 Back Squats @ 83% of 1RM Back Squat

Set #8 – 3 Back Squats @ 88% of 1RM Back Squat

Set #9 – 1 Back Squat @ 93% of 1RM Back Squat

Front Squat


15-Rep Front Squat

Set #10 – 15 Front Squats @ 50% of 1RM Back Squat

Body Armor

Metcon (No Measure)


Body Armor Part #1
3 Giant Sets:
10 Bench Presses
Max Horizontal Ring Rows (https://www.youtube.com/watch?v=offwxr6kOfI&width=640&height=480)
100 Meter Double KB Front Rack Carry (https://www.youtube.com/watch?v=ri4SbXs_E9Q&width=640&height=480)
Rest 2:00 between sets.

Bench Press… Looking for a loading that we can complete for approximately 15 reps when completely fresh. In other words, we want that first set to definitely be unbroken, with rounds two and three being challenging but at most doable with a single break (6-4, or 7-3, etc).

Max Horizontal Ring Rows… Use a bench or box to place our feet on, and maintain an active shoulder throughout (pinch your shoulder blades together). Secondly, we also need to maintain an active midline here, by firing the abdominals.

100 Meter Kettlebell Carry … Focus on keeping our abdominals engaged to keep our shoulders stacked over our hips… stay tall throughout the walk. Free to build in loading throughout the rounds, but, each walk must be unbroken. Let’s make it challenging, but form over load always here.

Body Armor Part #2
800 Meter Sled Push (Walking Pace)
With sleds of varying size, I will avoid listing a specific loading. Instead, let’s choose a weight that allows us to move at least 200 meters unbroken. We are looking for a methodical walk here (not running with the sled). Keep note of the loading we are using today.

04.28.18

CrossFit Ecstatic – Community WOD


Warm-up


Line Drills

200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
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


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.

Wrist Stretch – 1 Minute Seconds

From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist. At the halfway point, switch fingertips to face away and repeat.

Rehearsal


1 Round

200 Meter Run
5 Power Cleans

Build to workout weight
1 Round

200 Meter Run
5 Power Cleans

Conditioning

Hurricane (Time)


3RFT:
800m Run
21 Power Cleans (155/105#)

A balance of simple cardiovascular endurance and capacity on the barbell, we are coupling two simple movement patterns to finish our conditioning for the week. Enter the running as if we are moving into a 2-3 mile race. This is not an overly aggressive pace, nor is it overly paced. The runs can separate athletes by minutes in this workout, which can be very difficult to make up on the barbell.

If we are not running today, lets row equal distance on the erg. If we are using a bike today, let’s complete 45/35 calories on the Assault Bike. The stimulus on the barbell calls for a weight that we could cycle for 10+ repetitions unbroken, when completely fresh. Inside of the workout, individual strategy may very well call for fast singles throughout, with the key being the transition between repetitions are almost immediate.

As a micro-goal of the workout, focus on running directly to your bar today. Seconds are easily lost here between approaching the bar and our first repetition. Be in an aggressive hurry to get to your bar and start that first repetition. We aren’t moving at a fast pace here on our cycle time, but we are using those first five repetitions just to get moving. We can always pick up our cycle time deeper into the set, with our goal being just start. Get the first repetition out of the way and focus on bringing our breathing under control over the next handful of repetitions.

04.28.18

CrossFit Ecstatic – CrossFit


Warm-up


ACTIVATION

400 Meter Light Jog into:
2 Rounds:
4 Samson Stretch Lunges (5 second hold in each) (https://www.youtube.com/watch?v=V3-tEdWuTbc&width=640&height=480)
8 Alternating Spiderman and Reach (https://www.youtube.com/watch?v=OrggvuVU-M&width=640&height=480)
12 Russian Baby Makers (https://www.youtube.com/watch?v=HWHZp47EzgE&width=640&height=480)

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

Metcon (No Measure)


POWER CLEAN TECHNIQUE

6 Sets of the Complex (https://www.youtube.com/watch?v=uaN770H8wG0&width=640&height=480):
Clean Pull
Hang Power Clean
Power Clean

Dialing in positioning on the power clean to start the day. Refer the video above for a visual demonstration. We will not be establishing a leaderboard for this piece – purely practice. Start at 40% of your current 1RM CJ and slowly build from there. Movement quality is what we are after today – only increase in loading if the below focus points are being met. There is nothing wrong with staying light here to drill the technique properly.

On the clean pull, we are looking to dial in the bar path from the floor. With the bar tracking close to the body, squeeze the lats down to keep the weight close as it moves past the knees. The clean pull finishes with an aggressive extension through the floor, but the arms stay long and loose.

Following, a single hang power clean, and a single power clean. Bar can be held onto between the repetitions, but let’s have the bar come to a complete stop on the floor before executing the power clean (let’s avoid touch and go here to focus on movement technique).

04.27.18

CrossFit Ecstatic – CrossFit


Notes


Week 4 of “Silverback”.
Our final week of the strict press progression and our positional front squatting.
Much like last week, we are looking for a modest increase in loading.
On Monday, we will be sustaining the days we squat on, but we will be changing up our repetitions and percentages – Phase II of the training cycle.

Warm-up


ACTIVATION

3:00 Slow Bike or Row

3 Rounds:
3 Scap Retraction + 3 Strict Pull-Ups
6 Russian Baby Makers (https://www.youtube.com/watch?v=HWHZp47EzgE&width=640&height=480)
9 Wall Squats (https://www.youtube.com/watch?v=pktIjwNiuYE&width=640&height=480)
12 AbMat Sit-Ups
20 second Samson Stretch each side (https://www.youtube.com/watch?v=V3-tEdWuTbc&width=640&height=480)

Followed by…
10 Warrior Squats (https://www.youtube.com/watch?v=EfUJgmgTvlI&width=640&height=480)
With the barbell on the ground directly in front of you, squat down and place one hand on. Keeping that elbow locked out and your chest tall, reach with the opposite hand overhead, focusing on rotating the shoulders and upper back (thoracic). Look towards the fingertips, pause for a moment, and then change arms. A reach with both arms counts as a single repetition. Rest as needed to accomplish the 10 repetitions.

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

Strict Press


4 Sets of 6 Repetitions
Same weight across all four sets. All repetitions taken from the rack.

Week 4 (and our final week) of a simple yet effective strict press progression. Much like last week, we are looking to increase somewhere around 3-5%

Tempo Front Squat


Week 4 of 4 of our positional front squatting. Also this week and next, we will be finishing with sets of repetition back squats.

Part #1
On the Minute x 9:
1 Tempo Front Squat
4 Seconds Down (concentric)
4 Second Stand (eccentric)

This is one continuous motion, where it takes the athlete four seconds to move to the bottom of the squat, where it’s immediate change of direction. However, the eccentric portion (standing) is controlled as well, taking a full four seconds to get there. If it helps, have a friend beside you call out “1 one thousand, 2 one thousand…”.

Set #1 – 1 Rep @ 62% of 1RM FS

Set #2 – 1 Rep @ 62% of 1RM FS

Set #3 – 1 Rep @ 62% of 1RM FS

Set #4 – 1 Rep @ 66% of 1RM FS

Set #5 – 1 Rep @ 66% of 1RM FS

Set #6 – 1 Rep @ 66% of 1RM FS

Set #7 – 1 Rep @ 70% of 1RM FS

Set #8 – 1 Rep @ 70% of 1RM FS

Set #9 – 1 Rep @ 70% of 1RM FS

Rest 3:00

Back Squat (2×10)


Part #2
2 Sets of 10 – Back Squats
With the same loading that we finished with on our ninth set of front squats (70% of 1RM Front Squat), complete:
Rest 2:00 between sets.

Conditioning

TKO (Time)


1 Round for Time:
35/25 Calorie Assault Bike
27 CTB Pull-Ups
21 Push Jerks
15 Overhead Squats
9 Squat Snatches

Rx – 115/80
If we are using a rower today in absence of a bike, complete 40/27 Calories.
Stimulus wise, we are looking for a barbell weight that we are confident we could complete 9 touch and go snatches with, when completely fresh. Looking for a moderate load today to preserve the speed of the workout.

In “TKO” we are moving into a moderate distance chipper. Although it is one round, it is not an all out sprint, but rather about the same time range as a workout like “Jackie” (1 Round of 1K Row, 50 Thr, 30 PU). As we enter this workout, we want to recognize that it’s the barbell that we need to make our biggest push on. The biking and pull-ups are absolutely important, but if we are breaking up the overhead squats for example into several sets, and are reduced to slow singles on the snatches (or missing reps due to fatigue), we will miss our best time in this workout.

Tips


On the bike, the pacing here is relative to our efficiency on the pull-up bar. 27 CTB repetitions can be broke up anyhow, with the take home message being – we don’t want to win the bike if it’s going to reduce our pull-up capacity. The bike is truly the buy-in to the workout. On these pull-ups, suggested repetition schemes just for talking points can be 10-9-8, 7-7-7-6, to 9 sets of 3. Even singles can be a strong approach for athletes – as long as we stay consistent.

On the push jerks, efficiency is highly important here. We are looking to catch every barbell with a locked out elbow, saving our triceps and shoulders. We know we have much to go following (overhead squats and squat snatches), so we want to ensure we’re moving very well through these 21 repetitions. We also want good sized sets here, minimizing the amount of cleans we need. 15-12, 10-9-8, or 7-7-7-6 can be starting points to think through. But if we need to break the bar up more than that, we should likely reduce the weight to maintain the stimulus.

On the overhead squats, we ideally of course would want to go for a straight set, knowing that excessive power snatches here will tire us for the following squat snatches. A single break is absolutely acceptable (10-5 or 9-6), but anything more than that, and we likely again want to reduce the weight to preserve the stimulus.

On the squat snatches, go by feel here. It may be a touch and go set to start, followed by fast singles, but aim to punch hard beneath the bar each time. Receiving with a soft elbow will the cause to many misses, given the shoulder fatigue up to this point.

04.26.18

CrossFit Ecstatic – CrossFit


Warm-up


:30 Seconds

Easy Row
Active Samson

Medium Row
Active Spidermans

Faster Row
Push-up to Down Dog

Mobility


2 mins:

Couch Stretch – :30 Seconds Each Leg

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.

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


10 mins:

1 Round

Each Partner:
200 Meter Row
100 Meter Medball Run

Conditioning

Half And Half (Time)


Teams of 2
8 Rounds:
400 Meter Row
200 Meter Wreck Bag Run (50/35)/WallBall (30/20)

In this partner workout, athletes will complete four rounds each, switching after full rounds are completed. For example, athlete 1 will complete the entire row and Wreck Bag run before tagging their partner in to begin. The Wreck Bag should be a weight that athletes are confident in moving quickly and without stopping for all 200 meters. If unequipped with Wreck Bags, substitute weighted run with a plate, ball, or bag.

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