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CrossFit Ecstatic – CrossFit


Training Day Overview


Week #2 of “Sled Dog”.

Three parts today:

1. Gymnastic skills to start, pairing strict handstand pushups with handstand walking.

2. Conditioning, with higher skill gymnastics paired with a heavier dumbbell.

3. Midline to finish.

Warm-up


ACTIVATION

:50s Row or Bike (athlete’s choice)
:20s Deadhang, with 5-7 Scap Retractions – http://youtu.be/QEOHnH7Wpsg + Wrist Stretches on Box – http://youtu.be/vyYr6TXA018
:50s Row or Bike (athlete’s choice)
16 Hollow Rocks
:50s Row or Bike (athlete’s choice)
8 Pausing Hip Extensions (2s at top) or Supermans

:30s Walkouts – http://youtu.be/92eVXZWgA8g
10-15s HS Hold Stretch – http://youtu.be/NZCp8XuqIFA
:30s Alternating Spiderman + Reach – http://youtu.be/_OrggvuVU-M
10-15s HS Hold Stretch – http://youtu.be/NZCp8XuqIFA

Spend 3:00 on Practice:
Handstand Weight Shifting – http://youtu.be/OAfvOJUovdg

Gymnastics

Metcon (No Measure)


Not for Time:
1:00 Light Row + 60% of Max Reps
1:00 Light Row + 50′ HS Walk
1:00 Light Row + 50% of Max Reps
1:00 Light Row + 50′ HS Walk
1:00 Light Row + 40% of Max Reps
1:00 Light Row + 50′ HS Walk

Not for time or score, a practice session coupling both the strict handstand pushup with handstand walking.

The 1:00 row intervals are purely in place to slightly elevate our heart rate. Pacing wise, we should be at a relaxed, conversational pace. For males, somewhere in the range of 900-1000. For females, somewhere in the range of 825-925.

Knowing our personal ability level on the movements, let’s choose drills or movements that fit our needs. As options, dumbbell strict presses fit very well for strict handstand pushups. For the handstand walking, a full minute of practice on a drill we’ve been working on (even something as simple as a handstand hold against the wall, 2 sets of :15s each) fits well.

Conditioning


Specific Primer for “Run DMC”:
After warming to both movements, complete at a low intensity pace:
100 Meter Jog
1-3 Bar Muscle-Ups
100 Meter Jog
2-4 Dumbbell Snatches

Rest as needed, followed by a modified full round, using the running as a means to elevate our heart rate and prepare our bodies.

200 Meter Jog
1-3 Bar Muscle-Ups
200 Meter Jog
2-4 Dumbbell Snatches

Following, rest 4:00, and begin.

Run DMC (Time)


4 Rounds:
200 Meter Run, 8 Bar Muscle-Ups
200 Meter Run, 12 DB Power Snatches (70/50)

“Run DMC” alternates our “gym” movements. With higher skill gymnastics, and heavier loads on the DB snatches, the runs become our pacer, relative to our abilities inside the gym walls.

If we thrive at Bar MU and heavier DB snatches, it becomes a matter of how much do we push the run. But unless we plan on completing all four rounds unbroken, we want to look at the run as a means to recover… allowing the aggressive push inside the gym.

Purely for a visual, an extra break on the bar muscle-ups can last very easily 10 seconds. 10 seconds on a 200m run is a significant amount of effort. Placing our efforts inside the gym, where we are at risk of stopping is the first aim. Then we settle back to the run.

As we plan out our efforts inside the gym, think through manageable sets. In a four round effort, pushing the limits early in such movements is a very risky move. We’ve all hit bar muscle-up failure, and minutes can slip by here. Knowing that we can keep our transitions short between breaks, let’s break before we need to in these movements.

Midline

Metcon (No Measure)


On the Minute x 9 (3 Rounds):
Minute 1 – Strict TTB
Minute 2 – GHD Static Hold – Belly Up (Supine) – http://youtu.be/zTikRBHZV4Y
Minute 3 – Banded Good Mornings – http://youtu.be/7S-WOwmPY8E

On all movements, we are not tracking a score or rep count. Aim is to use the minute to work/rest sets in, moving for technique and sound movement, and not for intensity. 2-3 sets in each minute fits very well.

If we do not yet have strict toes to bar, click http://youtu.be/RyaH-9CnVoI for modification from the floor.

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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