CrossFit Ecstatic – CrossFit

Training Day Overview

Day #3 of “Sled Dog”

Starting our Wednesday with technique work on the snatch, followed by our first barbell cycling piece of the cycle.

Body Armor comes next, spending sets on the dumbbell thruster, bent over row, and weighted sit-ups. This will lead us into our conditioning today, involving dumbbell front squats. “Leg Work”, five intervals starting “On the 4:00”.


10 mins:

12 Light Calorie Assault Bike, 6 Spidermans (3/each) – http://youtu.be/_OrggvuVU-M
9 Moderate Calorie Assault Bike, 6 Wall Squats – http://youtu.be/pktIjwNiuYE
6 Fast-ish Calorie Assault Bike, 6 Warrior Squat Rotations – http://youtu.be/EfUJgmgTvlI

2 Rounds:
1:00 Thoracic Opener (Barbell) – http://youtu.be/4_DUZpPAhVc
5 Barbell OHS
1:00 Wrist Stretches on Box – http://youtu.be/vyYr6TXA018
5 Barbell OHS
On the first round, use an empty barbell. On the second round, increase a bit of load.

Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Strict Presses (behind the neck)
5 Overhead Squats
5 Snatch Grip Deadlifts



On the 2:30 x 5 Sets:
3-Position Power Snatch
3-Position Squat Snatch

Barbell load – 55% of 1RM Snatch

This complex involves a total of (6) repetitions. As it flows in full:
1 High Hang Power Snatch (pocket-level)
1 Hang Power Snatch (knee-level)
1 Power Snatch (from the floor)
1 High Hang Squat Snatch (pocket-level)
1 Hang Squat Snatch (knee-level)
1 Squat Snatch (from the floor)

This is the first iteration of this complex, and we will be repeating so, upping our percentage from today’s 55%. It is designed to be on the lighter side, so that we can work on our cycling positions and speed on the bar. Let’s move well today so that we have a base to build off of. We are looking to hold onto the bar for the duration (building our stamina in our grip, no less our full movement), but if we must drop, after each section fits (after the three power reps).

Body Armor

Metcon (No Measure)

3 Sets: 6 Dumbbell Thrusters
2 Sets: 9 Dumbbell Bent Over Rows (each arm)
1 Set: 50 Weighted Sit-Ups
Rest 1:00 between all sets.

This is largely in part familiarity training on the dumbbell thruster. Our focus of the three movements, let’s take our time with this and find the right positions. The challenge of unstable objects will require is to work far harder for the front rack position, especially when the weights get heavier. Inside this movement, the front rack tends to be the limiting factor over anything else.

In all sets, rest 1:00 between. Aim is to build in load on the thrusters and rows over the sets. Let’s challenge ourselves here, but being true “Body Armor”, the first aim is to move at our best. On the dumbell rows, which are completed one at a time (9 on each), support ourselves by placing the “non-working” arm on a bench or box. On the weighted sit-up, anchor the feet with dumbbells. At 50 reps, we are looking to continuously move… which means the loading needs to be on the lighter side.


Specific Primer for “Leg Work”:
Aim is to first find our front rack position on the dumbbells. After we feel comfortable with this movement, we have two primer rounds below. The first is at a moderate pace, with the second being at workout intensity:

3 Box Jump Overs (lower box)
6 Dumbbell Squats
:30s Bike (:10s slow, :10s moderate, :10s fast)

Rest as needed, followed by a final round at workout intensity:

3 Box Jump Overs (workout box height)
6 Dumbbell Squats
9/6 Calorie Bike

Following, rest 4:00 and begin.

Leg Work (Time)

On the 4:00 x 5 Rounds:
9 Box Jump Overs (30″/24″)
15 Dumbbell Front Squats (50/35)
15/12 Calorie Assault Bike

Score is our slowest round of the five. Track all five in wodify for recording purposes

On “Leg Work”, we are challenging ourselves with the dumbbell front squats. In the Open, the standards allow us to rest the dumbbell on the shoulders. Although by far the most efficient positioning, as the weight sits there, let’s remind ourselves that we are in training. In some workouts we will use that standard. But for today, we want to challenge ourselves further. Without other shoulder movements inside this effort, this is a great opportunity to make ourselves work more on this front rack position.

Even though Open standards allow, let’s pretend the opposite. Let’s take a “regular” front rack position, with our hands on the actual handles. This will take some warming up to, but with our thrusters purposefully placed in the previous part (in our Body Armor), we ideally are set-up well here.

Stimulus wise, we are looking to get every set straight. I would rather see us reduce the load, and go straight (in the more challenging front rack position), than to rack the bells “Open style” at Rx loads. This also allows us to push the bike, which is what makes this workout very potent.

**In the absence of a Assault Bike, let’s complete an equal calorie row.

Bryant Johnson

Bryant Johnson


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

Michael Jenkins

Michael Jenkins


Josh Diehl

Josh Diehl



Michelle Casto

Michelle Casto


CF-L2, CrossFit Mobility

Sawyer Green

Sawyer Green


CrossFit Level 1