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CrossFit Ecstatic – CrossFit


Training Day Overview


Week #2 of “Sled Dog”

Barbell cycling effort for the day, push jerks and deadlifts.

Conditioning to close, with an all bodyweight modified version of “Annie”.

Warm-up


10 mins:

ACTIVATION

12 Light Calorie Assault Bike
12 Spidermans (6/each) – http://youtu.be/_OrggvuVU-M
9 Moderate Calorie Assault Bike
50′ Single Arm Overhead Carry (25′ each)- http://youtu.be/mWwC8N3ZegY
6 Fast-ish Calorie Assault Bike
6 Inchworms – http://youtu.be/gDweumAbvfQ

1:00 Thoracic Opener (Barbell) – http://youtu.be/4_DUZpPAhVc
5 Barbell Strict Presses
1:00 Wrist Stretches on Box – http://youtu.be/vyYr6TXA018
5 Barbell Push Presses

Barbell Cycling

Metcon (AMRAP – Reps)


All with a running clock:
:30s On, :30s Off – Deadlifts (135/95)
:30s On, :30s Off – Push Jerks (135/95)

:45s On, :45s Off – Deadlifts (155/105)
:45s On, :45s Off – Push Jerks (155/105)

1:00 On, 1:00 Off – Deadlifts (185/125)
1:00 On, 1:00 Off – Push Jerks (185/125)

:45s On, :45s Off – Deadlifts (155/105)
:45s On, :45s Off – Push Jerks (155/105)

:30s On, :30s Off – Deadlifts (135/95)
:30s On – Push Jerks (135/95)

Weights change after each grouping, climbing from “light-moderate-heavy-moderate-light.”

Stimulus wise, we are looking for the following criteria on the three loadings:
Lightest – One we could cycle for 21+ reps unbroken, when fresh.
Middle – One we could cycle for 14+ reps unbroken, when fresh.
Heaviest – One we could cycle for 7+ reps unbroken, when fresh.

This is a running clock effort, which will last 13:30 in total.
Moving from :30s, to :45, to 1:00, and back through :45 and :30, we are changing weights after completing the time frame on both movements (deadlifts and push jerks). Athlete’s are free to have a single bar and change weights, or set up three different bars.
The score is total reps

Conditioning


Specific Primer for “Double Header”:
3 Rounds, steadily bringing our intensity up on the bike:
:30s Bike
20 Double-Unders
10 AbMat Sit-Ups

Rest as needed, into a primer round that feels out the specific transitions of the workout:

10/7 Calorie Assault Bike (aiming to find the working pace)
20 Double-Unders, 10 AbMat Sit-Ups
10 Double-Unders, 5 AbMat Sit-Ups
10/7 Calorie Assault Bike (aiming to go above working pace.)

Double Header (Time)


For Time:
50/35 Calorie Assault Bike
… Directly into:
100-80-60-40-20 – Double-Unders
50-40-30-20-10 – AbMat Sit-Ups
… Directly into:
50/35 Calorie Assault Bike

An all-body weight conditioning finish to our day. A scaled up version of the CrossFit.com benchmark “Annie”, we are doubling the jump rope reps and adding a bike before and after the descending ladder.

Pacing wise, we naturally need to pace that first bike, relative to our double-under capacity. If we push too hard here, and struggle on the jump rope (the only set of 100), all time that we gained can be quickly erased. Knowing that we can regulate our breathing on the abmat sit-ups, we can push our pace early on, but we just can’t cause excessive DU trips. That’s where time disappears.

On the final bike, the longer distance can be a mental challenge. Break it up into small sections. The first fifth, let it be our slowest pace. The next fifth, let’s aim to move 3% faster. Repeat each time we clear that next fifth, until we are finishing with our fastest pace.

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