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CrossFit Ecstatic – CrossFit


Training Day Overview


Week #2 of “Sled Dog”.

Starting our week by building upon the last, with Stamina Squats to open. A 3% climb from last week. Our conditioning for the day, “Elizabeth”. Body Armor to close.

Warm-up


10 mins:

18/15 Cal Row
15/12 Cal Assault Bike
12 Burpees

5 Slow Wall Squats – http://youtu.be/pktIjwNiuYE
:30s Alternating Warrior Squats – http://youtu.be/EfUJgmgTvlI
5 Walkouts – http://youtu.be/92eVXZWgA8g
1 Round of “Strict Cindy”

1:00 Thoracic Opener (Barbell) – http://youtu.be/4_DUZpPAhVc
1:00 Laying Front Rack Stretch – http://youtu.be/S9U0JGGNx9Y
1:00 (:30s each side) Dorsiflexion – http://youtu.be/O9u1_Bvpng4

Stamina Squat


Alternating “On the Minute” x 12 (6 Rounds)
Odd Minutes – 3 Front Squats
Even Minutes – 6 Back Squats

Barbell – 63% of 3-Rep Back Squat

This is an increase of 3% from last week, and as a refresher, this is the same loading for *both* lifts.

Front Squat (odd mins – 3 front squats)


63% of 3-rep Back Squat from 6/17

Back Squat (even mins – 6 back squats)


63% of 3-rep Back Squat from 6/17

Conditioning


Specific Primer for “Elizabeth”
After spending a good amount of time on our clean positions, we are aiming to feel ready for the moderate load. The loading will not be the part that slows us down from reaching out potential today, despite it feeling heavy towards the second half. It will be our technique. Our positions on the barbell. All of those little 1%’s of energy that we lose to inefficient reps add up, and become very damaging in the back half of the workout, forcing longer breaks.

As we move through this primer, let’s maintain that same focus. Move well.

Primer Round #1:
3-2-1
Squat Cleans
Ring Dips

Purely feeling out the combination here, this can be completed with a lighter load, or working load. If we plan to touch and go repetitions, here is a good place to feel through that movement pattern.

Primer Round #2:
2-1
Squat Cleans
Ring Dips

Less volume, but now higher intensity between transitions and at our working load. After a short rest, a third and final round to feel through just a bit more volume. A confirmation round.

Primer Round #3:
3-2
Squat Cleans
Ring Dips

Following, rest 4:00, and begin.

Elizabeth (Time)


21-15-9
Clean, 135# / 95#
Ring Dips
Stimulus wise, we are looking for a barbell loading that we could squat clean for 12+ repetitions unbroken, when fresh.
Pacing these squat cleans from the onset is a must. It is tempting to lean into a big set early, but reminding ourselves of the total, we are after 45 squat cleans today. And a touch and go set of 10 is impressive to start, but not if we are reduced to slower singles on the following round of 15’s. If we are aiming for sets, let’s choose a number we are very confident we could cycle in the final round of 9’s. We may need to move to singles there for speed, but if we wanted, we could hang on for it. Whether that’s 3’s, 5’s, or beyond, consistency is king here with the higher rep count of the workout.

With that said, singles are a very strong option for many. Dropping from the top and getting our hands back to it after a full breath locks us into a methodical pace which can easily chase down those who come out hot and heavy, only to slow in the 15’s. The aim is to move 1% faster in the 15’s than we did in the 21’s. The workout “gets real” at the 15’s. The 21’s are our buy-in to get there.

On the ring dips, this is highly individual dependent. But across all, efficiency in the kip is massively important. We don’t talk about very often, as we are commonly doing this motion to finish a full ring muscle-up… where other focus points tend to come into play (pull and transition over the rings as examples).

Here, where we get to focus purely on the ring dip, let’s aim to maximize the power of our kip.

**If we are not completing ring dips today, straight bar dips seen http://youtu.be/VnZNA-UOqkw fit very well. Our next modification would be regular, full pushups.

Body Armor

Metcon (No Measure)


Alternating “On the Minute” x 10 (5 Rounds):
Minute 1 – :30s Dumbbell Close-Grip Floor Press – http://youtu.be/Lcl6nz7Az-w
Minute 2 – :30s Glute Bridges – http://youtu.be/M7PynZBxSR0

In today’s Body Armor, we are finishing with a push, and a “pull”.

On the dumbbell floor presses, complete these “hammer” grip. That is, your knuckles are facing each other in the bottom of the repetition.

By taking away the full range of motion of a full press, we can focus on lockout strength. Here, our intention is to choose a lighter load, and aim for :30s of consecutive motion. Shooting for the 15 rep range each round, we are free to build across the five rounds.

The same intention is there for the glute bridges. If we desire, we can weight these with a barbell across the waist, or a dumbbell. Lighter is better here, where we can again aim to move for the full :30s on.

Not for tracked score or reps, but let’s record notes in the weights used and how we felt for future Body Armor sessions.

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

Josh Diehl

Josh Diehl

Coach

CF-L1

Michelle Casto

Michelle Casto

Coach

CF-L2, CrossFit Mobility

Sawyer Green

Sawyer Green

Coach

CrossFit Level 1