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CrossFit Ecstatic – CrossFit


Training Day Overview


“SLED DOG” WEEK 6:

Starting a new iteration of “Stamina Squats” this week. Upping the weight and bringing the reps down from 3 & 6 to 2 & 4.

Our snatch technique work leads us into a snatch-focused conditioning workout, “Rocket Power”.

Warm-up


10 mins or less

Stamina Squat


Stamina Squats

Alternating On the Minute x 12 (6 Rounds):
2 Front Squat
4 Back Squats

Barbell: 72% of Rep Max Back Squat
STIMULUS

First week of our new look stamina squats
Previously we completed 3 Front Squats + 6 Back Squats
Now we are upping the weight and bringing the reps down to 2 Front Squats + 4 Back Squats
As a reminder, the weight is the same for Front Squat and the Back Squat
On the first minute, complete 2 Front Squats
Rest until the top of the minute and then perform 4 Back Squats
Repeat for a total of 6 rounds

MOVEMENT PREP
Warmup Sets:

3 Front Squats + 6 Back Squats (50% 1RM Back Squat)
2 Front Squats + 4 Back Squats (60% 1RM Back Squat)
1 Front Squat + 2 Back Squats (70% 1RM Back Squat

Front Squat (odd min – 2 FS)


Barbell: 72% of Rep Max Back Squat

Back Squat (even min – 4 BS)


Barbell: 72% of Rep Max Back Squat

Snatch Skill


Snatch Technique

On the Minute x 5:
3-Position Muscle Snatch
3 Overhead Squats

Rest 1 Minute

On the Minute x 7:
Power Snatch
Overhead Squat
Squat Snatch
STIMULUS

Keeping the weights on the light-moderate side here to work on snatch mechanics
Part 1:
Build between 35-45% of 1RM Snatch
Complete all 6 reps without dropping the barbell
Part 2:
Build between 55-65% of 1RM Snatch
You may drop the barbell before completing the squat snatch

MOVEMENT FOCUS
Muscle Snatches

The goal of the first movement today, the muscle snatch, is to improve mechanics and strengthen the turnover of the snatch. The better we execute a muscle snatch, the better we get at power snatches and squat snatches. Focus on the following points of performance to help improve across the board:

Aggressive extension of the hips, knees, and ankles
Bar on the body with elbows as high as possible
Hard punch up into the weight after elbows reach max height
No re-bend of the knees following extension

MOVEMENT PREP
3 Warmup Sets:

3-Position Muscle Snatch
3 Overhead Squats
3 Squat Snatches

Set 1: 20% of 1RM Snatch
Set 2: 25% of 1RM Snatch
Set 3: 30% of 1RM Snatch

Conditioning


MOVEMENT PREP
Warmup Set 1:

4 Bar-Facing Burpees
3 Power Snatches
2 Overhead Squats
1 Squat Snatch

*Performed with lighter weight at easy pace
Warmup Set 2:

4 Bar-Facing Burpees
3 Power Snatches
2 Overhead Squats
1 Squat Snatch

*Performed with workout weight at workout pace

Rocket Power (Time)


For Time:
21 Bar-Facing Burpees
21 Power Snatches (115/85)
15 Bar-Facing Burpees
15 Overhead Squat (115/85)
9 Bar-Facing Burpees
9 Squat Snatches (115/85)

STIMULUS

Looking for a weight we will likely cycle quick singles on the snatches and complete the overhead squat within 2 sets
Note that the barbell movements change as the reps drop
A two-foot take off and landing is required for the bar-facing burpees

STRATEGY

Cycle quick singles or very manageable sets on the snatches
21’s: 8-7-6, 6-5-5-5, 3’s, or singles
9’s: 5-4, 4-3-2, 3’s, or singles
Those are likely the most consistent options that limits time spent not moving
Shoot for 1-2 sets on the overhead squats (15 or 8-7)
Push the pace on the burpees knowing you’ll be completing singles or very small sets on the barbell

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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