0000998

CrossFit Ecstatic – CrossFit


Notes


Olympic work to start our day, focusing on the squat snatch. Building to a heavy single, we’ll transition into the overhead squat, where we’ll build towards a heavy set of five.

This will lead us into a conditioning triplet of handstand pushups, overhead squats, and deadlifts.

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

Squat 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 Overhead Squats

Short Break

2 Sets: (first set with an empty barbell, second with a very light load)
1 High Hang Squat Snatch
1 Hang Squat Snatch
1 Squat Snatch

Strength

Squat Snatch


Technique Primer
3 Sets:
3 Snatch Balances – (http://youtu.be/9536owLEv7g)
1 High Hang Squat Snatch

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

Starting with three snatch balances, our aim is to gradually increase our speed beneath the bar. After three repetitions here, we’ll finish the set with a single high hang (pockets) squat snatch.

When we transition to the build below, note that the first repetition in minutes 1-5 is taken from the “hang”, which is knee-level (as opposed to the primer’s “high hang” starting position).

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

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

Overhead Squat (5-5-5)


3 Sets of 5 Repetitions

All repetitions are taken from the rack.
A good starting place for our first set of five repetitions is slightly higher than the final squat snatch loading we finished with on the previous part. We are not looking for an all-time five-rep max, but a five-rep heavy.

Conditioning


Specific Primer for “Dead Arm”
Mitigating excessive fatigue on the HSPU is important here. We want to feel through the combination of the movements without wasted repetitions, which will result in a shortened amount of work in our rehearsal rounds especially given the deficit work prior to this part.

2 Strict Handstand Pushups
4 Overhead Squats
6 Deadlifts
1 Strict Handstand Pushup
4 Overhead Squats
6 Deadlifts

This flow allows us to return back to the wall for a handstand pushup repetition after completing both overhead squats and deadlifts. Following, rest 3:00, and begin.

Dead Arm (AMRAP – Rounds and Reps)


AMRAP 12:
5 Strict Handstand Pushups
10 Overhead Squats
15 Deadlifts

Rx Barbell – 95/65

In “Dead Arm” we are looking to incorporate the challenge of strict handstand pushups into our conditioning. Modifying this number to an appropriate amount is important, as we naturally do not want to become “stuck” on the wall, finishing only a couple of rounds, missing the stimulus of the workout.

If we have 10+ unbroken strict HSPU, complete this workout as Rx on the HSPU.
If we have 6-9 unbroken strict HSPU, modify to 4 reps per round.
If we have 3-5 unbroken strict HSPU, modify to 3 reps per round,
Following that, modifying with each pike pushups (to find a full range of motion) or seated dumbbell strict presses both fit very well, both at 5 repetitions per round at a challenging difficulty that allows somewhere between 7-10 unbroken reps if we were to try.

On the barbell, we are looking for a light to moderate load that we very comfortable cycle overhead for repetitions. A loading that we could complete 21+ repetitions on the overhead squat with.

Looking at the workout at a whole, the combination of the strict handstand pushup and the overhead squat will prove to be the challenge. Both being shoulder-intensive movements, they will unevitably impact each other. However, we can mitigate excessive fatigue by paying due diligence towards our positioning on the OHS.

Although a lighter load, we want to move at our best here. Once our shoulders become excessively fatigued, there isn’t much we can do to with our strict handstand pushups. We move into a reactive state, and we have to wait until our strength comes back. We can greatly preserve this pressing power if we pretend this overhead squat barbell is twice is heavy, finding sound external rotation and focusing on an upright torso. Lastly – let’s consider time under tension. Knowing that the limiting factor inside this workout will likely be our strict handstand pushups, it’s better to rest for an extra
… it’s better to rest for an extra handful of breaths to complete these repetitions overhead quickly once the bar is in position, rather than holding the bar overhead in the standing position for extra seconds.

Lastly, the deadlifts. Although a very light load, let’s focus on keeping our arms long, loose, and simply relaxed. Our midline is on and strong, but it is worth writing this as athletes often have a tendency to ever so slightly engage the biceps, placing unnecessary strain on the arms and shoulders. Mitigating that in such a workout is an important factor as preserving our upper body stamina will be key to finding our best score today.

0000997

CrossFit Ecstatic – CrossFit


Notes


Just two parts today, with a focus on conditioning.

Starting with “Dopamine”, which involves three monostructural movements in the interval training setting.

Midline to finish, in both a flexion and static fashion (GHD and sandbag holds).

Warm-up


ACTIVATION
Alternating OTM x 12
Minute 1 – :45s Row
Minute 2 – 4 Inchworms
Minute 3 – :45s Shuttle Runs (10m course)
Minute 4 – Walking Knee Tucks into Walking Quad Stretch (30s each)
Minute 5 – :45s Bike
Minute 6 – 15 AbMat Sit-Ups

Two rounds through the cycle above. Round 1 is a conversational pace on the row/run/bike, where as Round 2 is a good deal quicker.

Conditioning


Specific primer for “Dopamine”
2 Rounds, resting as needed between:
6/4 Calorie Row
6 x 10m Shuttles
6/4 Calorie Bike

Purpose here is to practice our transitions between the movements, fine tuning our footwork off the rower into the shuttle run, and lastly to the bike.

Dopamine (5 Rounds for time)


“On the 5:00” x 5 Rounds:
20/14 Calorie Row
20 10m Shuttle Sprints
15/10 Calorie Assault Bike

Every 5:00, for five rounds, we start the triplet. Any time after completion is rest. In other words, rounds start on the 0:00, 5:00, 10:00, 15:00 and 20:00.

For the 10 meter shuttles, set two cones apart to mark the distance. There does not need to be a hand touch to the floor across the line, but rather a single foot to clear the distance.

To add clarification here, a single length from cone to cone sounds as a single “repetition”. Said another way, a “down-and-back” shuttle counts as two repetitions.

If we do not have access to a bike today, complete the calories on the rower.

**Record all five interval times below

Midline

Metcon (No Measure)


Not for Time:
30-25-20: GHD Sit-Ups
*After each set, complete a 1:00 Sandbag Hold (100/80) across the chest.

If we do not have access to a sandbag, or DBall, this can be completed by front racking two kettlebells (53/35’s) for the duration. The holds do not need to be unbroken – these are total times.

0000996

CrossFit Ecstatic – CrossFit


Notes


Week #7 of “Gymnasty”.

Omitting our “Hatch” squats from this week, allowing our bodies to recover from the heavier loadings as we enter the second to last week of the training cycle.

Starting our day building upon last week’s combination of ring muscle-ups and double-unders, reaching higher in percentages per set than last week.

Tempo work to follow on the back squat, with our focus on lower percentages, with excellent positioning and technique.

Conditioning to finish, in the form of a 6-station 21-15-9 workout.

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 per round:
3 Russian Baby Makers
3 Slow Walkouts
3 Spidermans per side

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

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

Gymnastics Conditioning

Metcon (No Measure)


Not for Score:
Set #1: 40% of Max Ring MU + 75 DU + 40% of Max Ring MU
Set #2: 35% of Max Ring MU + 75 DU + 35% of Max Ring MU
Set #3: 30% of Max Ring MU + 75 DU + 30% of Max Ring MU
Rest 2:00 between sets.

Percentage based off estimated Max Ring Muscle-Ups. If we do not have ring muscle-ups just yet, a technique drill below absolutely fits, as well as building our strict strength in a variation seen below as well.

Intentions here are to complete each set of ring MU unbroken. Rest just as much needed before hopping back up to the rings after the double-unders.

Ring Muscle-Up Technique Substitute
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 HERE

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.

Ring Dip Variation
Not for Score:
Set #1: 40% of Max Ring Dips + 75 DU + 40% of Max Ring Dips
Set #2: 35% of Max Ring Dips + 75 DU + 35% of Max Ring Dips
Set #3: 30% of Max Ring Dips + 75 DU + 30% of Max Ring Dips
Rest 2:00 between sets.

If we have less than 6 strict ring dips today, let’s use a band – which will be the vast majority of athletes, and should be! The band will allow us to work into higher volume ranges, which is what we want here for adaptation.

Choosing a band that allows us to complete ~10-12 repetitions unbroken if we went for it, let’s then complete 4 repetitions on each set. That is:
7 Strict Ring Dips + 75 Double-Unders + 7 Strict Ring Dips
5 Strict Ring Dips + 75 Double-Unders + 5 Strict Ring Dips
3 Strict Ring Dips + 75 Double-
3 Strict Ring Dips + 75 Double-Unders + 3 Strict Ring Dips

Strength

Back Squat (6×2 Tempo Pausing Back Squat)


6 Sets of 2:
Tempo Pausing Back Squat

During our deload week from squatting, we will be working in tempo work at lighter percentages. One repetition is as follows:
4 Second Negative
2 Second Pause (in squat)
The standing phase is at regular speed – no tempo assigned here or controlled speeds.

Set #1 – 60% of 1RM Back Squat
Set #2 – 62%
Set #3 – 64%
Set #4 – 66%
Set #5 – 68%
Set #6 – 70%

Conditioning


Specific Primer for “Belly Flop”
Our aim here is to touch on all six movements of the workout, twice through. On the first go, let’s feel out the transitions. The specific combinations and how they relate to each other. On the second, let’s apply our workout pace, which is still a reserved pace with the larger picture in mind. Commonly we’ll move through the final rehearsal round with an intensity higher than that we plan to hold, which often results in us actually starting the workout at the same pace… faster than intended.

Round 1 – 3 Reps of each:
BJO, Power Cleans
CTB, Front Squats
Lateral BB Burpees, Push Jerks

Rest as needed, followed a second and final round, of two repetitons at each:
BJO, Power Cleans
CTB, Front Squats
Lateral BB Burpees, Push Jerks

Belly Flop (Time)


21-15-9:
Box Jump Overs, Power Cleans
CTB Pull-Ups, Front Squats
Lateral BB Burpees, Push Jerks
Rx Box – 24″/20″
Rx – 115/80

Stimulus wise, we are looking for a barbell loading that allows us to complete 15+ power clean and jerks, unbroken, when completely fresh.

“Belly Flop” alternates between gymnastics and barbell as we move through the 21-15-9 repetition scheme. Although our minds can often associate a 21-15-9 as being a quick workout, this piece will reach past the 10:00 mark for the vast majority of us, which in other words places an emphasis on our pacing – and to come out of the gates with an intensity level that has the end in mind.

When we look at a 21-15-9 workout, we also want to remind ourselves that upon completing the round of 21 repetitions, we are just short of 50% of the way (46.6% to be exact here today). This is worth keeping in mind given the duration of the workout. The first round, of the three, in other words is half of the workout’s repetitions.

With that in mind, it is our intention to pace our efforts so that we can give our best effort beyond that round of 21’s… where most athletes will likely fall off their intended pace. Visualizing the 21’s with planned breaks is a good practice to take to prevent us from pushing a bit too far, a bit too soon, which results in potentially spiking our heart rate and exhausting our chances to hold our pace.

Two quick notes on the movements:
Box Jump Overs – Extension on the top is not needed, and instead we are looking for a two foot jump onto (or over if desired) the box, with the repetition ending when both feet are on the ground on the opposite side.

Lateral Barbell Burpees – Body along the long axis of the barbell (parallel to the bar) during the course of the burpee.
“Open” standards here, with both feet jumping back and forward together during the burpee, followed by a two jump up and over the barbell. We can continue to stay lateral to the bar, or turn to face – athlete
… – athlete’s choice. We just need the jump to to take place from both feet at the same time.

Metcon

CrossFit Ecstatic – CrossFit


Metcon (Weight)


Every 90 seconds(10 rounds)
1 rope climb
5 bar facing burpees
1 squat clean and jerk

*increasing weight per round

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.

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