CrossFit Ecstatic – CrossFit
Training Day Overview
Week #2 of “Sled Dog”.
3 Parts today:
1) A build on our Snatch barbell cycling from last week.
2) Stamina squats, aiming for higher volume sets today.
3) Conditioning, with an option to go team, or individual (team preferred).
On the 2:30 x 5 Sets:
3-Position Power Snatch
3-Position Squat Snatch
Barbell load – 60% of 1RM Snatch
A 5% increase from last week, in iteration 2 of 2.
Aim is not to simply move heavier loads, but to move them better than last week.
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)
12 Back Squats – 70% of 3RM Back Squat from 6/17
Repeating last week’s exact volume and load, but changing the repetition scheme. Where as last week we faced 4×9 reps, today we have 3×12. Times from the 4×9 will display below.
Specific Primer for “BFF”
Regardless of team or individual version, the movement order is the same.
At low intensity, feeling out the combination of the movements:
7 Kettlebell Swings
Rest as needed, followed by a reverse order from the workout, where we can build in intensity:
9’s across – Row, KBS, Wallball
Rest as needed, followed by…
6’s across – Row, KBS, Wallball
Following, rest 4:00, and begin.
BFF (Team Version) (AMRAP – Rounds and Reps)
Teams of 2
Ascending Ladder for 25 Minutes
Kettlebell Swings (53/35)
Wallballs (20/14) Females 9′ Target
Partner completes the full round before switching, and each partner goes through the same repetition scheme in full before moving on.
Written out another way, let’s say you and I are partners. You’ll go first. You complete 3 calories on the rower, 3 KBS, and 3 wallball shots. After you’ve finished that, I’ll do the same (3/3/3). Then we move onto 6’s, with you once again starting the order. 6 cal row, 6 swings, 6 wallballs. And I follow in suit. We climb the ladder, adding three reps each round, until the 25 minute time cap is reached.
Scoring wise, if we complete the round of 15’s, and we get 10 reps on top, let’s enter a score of 15+10. That is not truly “rounds”, but easier to see on the tracker as to where our last finished round was.
The purpose of this piece is the intensity. We want to bring our higher levels of effort to each round, knowing we have roughly a 1:1 work/rest situation. The row is first, so that we can get ourselves uncomfortable, resulting in better training on the final two movements. Although simple by design, they can be challenging to hold onto for bigger sets. Today is the day to aim directly for that.
BFF (Individual Version) (AMRAP – Rounds and Reps)
Ascending Ladder for 12 Minutes:
3 Calorie Row
3 Kettlebell Swings (53/35)
3 Wallballs Females 9′ Target (20/14)
6 Calorie Row
6 Kettlebell Swings (53/35)
6 Wallballs Females 9′ Target (20/14)
9’s, 12’s, 15’s… continuing to add (3) until the time cap is reached.
Scoring wise, if we finish the round of 15’s and get 5 reps on top, enter a score of “15+5”. That is not “truly” 15 rounds completed, but it is easier to see on the tracker which round we last finished.
Ascending ladders are tricky repetition schemes.
They lure us into a higher intensity start, given the smaller rep schemes. We can complete the set of 12’s unbroken, so we often go for it. Yet the opening rounds, 3-6-9-12, may account for 25% of the workout. It feels like a lot, especially because it’s what starts the workout, but what often happens is that we spend nearly half of our workout in the final round.
The “halfway point” is a visualization we want to keep in mind, recognizing that as the workout moves on, the rep scheme becomes more challenging. Knowing these, we can ease in with lower intensity, keeping reserves for the back half…when we really want it.