CrossFit Ecstatic – CrossFit

Training Day Overview

Day #4 of “Sled Dog”.

4 Parts today:
1) Ring MU testing. Establishing a baseline for percentage work in our training cycle.
2) Stamina Squats – Session #2 for the week.
3) Conditioning – “Encore”.
4) Odd-Object Conditioning


10 mins:


Not for Time, and at a Controlled Intensity:
15/12 Calorie Row
1 Round of “Strict Cindy” (5 Strict PU, 10 Pushups, 15 Air Squats)
12/9 Calorie Bike
10 Russian KBS + 25 Double-Unders

2 Sets:
3 Inchworms – http://youtu.be/gDweumAbvfQ
4 Russian Baby Makers – http://youtu.be/HWHZp47EzgE
5 Ring Kip Swings
:15s GHD Static Hold – Belly Up (Supine) – http://youtu.be/zTikRBHZV4Y


Muscle-ups (Ring Muscle-Ups – Max Set)

1 Attempt for Max Reps

This will serve as a baseline for percentage work moving forward.

If we are not completing ring muscle-ups today, what we don’t want to test here is max CTB pull-ups. Although a good test, we will be completing CTB pull-ups on this cycle fairly frequently and we will run into some overlap which will not be ideal.

If we do not have a ring muscle-up (or working on the consistency of our repetitions), a max effort anything is more than likely not getting us closer there, regardless. Instead, let’s use this day to either work on a drill we’ve been working in recently, or the recommendation below, the strict banded ring muscle-up.

Strict Banded Ring Muscle-Up – http://youtu.be/jtmu_0qVZnk

Although every athlete is at a different stage in their progression, this easy set-up makes the strict banded ring muscle-up one of our favorites. If we will be completing this movement today, our aim in this portion will be to set the clock for 10:00, allowing us to work with varying bend tensions. Let’s build to a 7-10 rep for the day. This will take some time playing with varying bands, nevermind applying patience towards learning the movement. When we find that corresponding difficulty, we can use this band level in following progressions, building our strict strength on the rings throughout the cycle.

Stamina Squat

High Repitition

Metcon (Time)

4 Rounds:
9 Back Squats – 70% of 3RM Back Squat

In today’s stamina squat session, we are moving *for time*. We have 4 rounds of 9 unbroken back squats, where athletes rest as needed between sets. Aim is to rest just enough so that we find the next set unbroken.

Although “for time” typically indicates “competition”, this number is purely for our own reference when we compare it against similar sessions in the future, where we will be growing in percentages.

**We are using our 3-rep from the finish of the last cycle as it is fresh in our minds.


Specific Primer for “Encore”:
2 primer rounds, with the intention being to build our intensity on the second.

Round #1:
9 Calorie Row
6 Burpees over Bag
3 Sandbag Cleans
9 Calorie Row

This is a lengthy round, and should be. We want to fully open up the legs and lungs here. On round two, let’s apply our working intensity.

Round #2
6 Calorie Row
3 Burpees Over Bar
2 Sandbag Cleans
6 Calorie Row

Following, rest 4:00 and begin.

Encore (Time)

3 Rounds:
40/30 Calorie Row
20 Lateral Burpees Over Bag
10 Sandbag over Shoulder

Sandbag Pounds – 150/100
No sandbag, use D-Ball 150/100

In “Encore” we have a triplet that finishes each round with 10 heavy sandbag cleans.

Stimulus wise, we are looking to challenge ourselves on the bag, but not to the tune of us ever needing to stare it down for 10 seconds between reps. Heavy and challenging, but metabolic is the aim. To complete a full repetition, we are looking for a full clean up, and over, the shoulder. Bag finishes on the opposite side of the athlete (does not stop on the shoulder).

On the burpees, we are looking for lateral burpees over the bag. Fully recognizing that the standard is not as clear cut as a barbell, it is the stimulus we are after. Two foot jump, with our feet going up and over the bag (not around).

This is a workout where we are looking to be constantly moving. In order to do so, we first want to dial in our pacing. A consistent push forward can very easily catch an athlete who takes off guns blazing, and requires larger breaks between reps. This is a longer effort, and requires concentration on the first round to set ourselves up for success in the later.

Body Armor

Metcon (No Measure)

5 x 50m Sled Drag
1 x 400m Farmers Carry
1 x 100 Banded Pull Aparts – http://youtu.be/VHRiIjvHJpY

On the Sled Drag, we are facing away from the sled, and attached by harness or straps. Rest as needed between all sets, with the intention being that we build to a heavy on the sled drag over the five sets.

On the Farmers Carry, athlete’s choice to complete this with dumbbells, kettlebells, or torpedos. Stimulus wise, we are looking to choose a load that we are very confident we could complete 200m unbroken with, but we “aren’t sure” about 400m. At most, we feel comfortable completing this distance with at most, two quick breaks.

On the Banded Pull Aparts, let’s complete these with speed. Aim is to complete all 100 unbroken. Move quickly and explosively.

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