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CrossFit Ecstatic – CrossFit


Training Day Overview


“SLED DOG” WEEK 6:

Back on the barbell today as we tackle a repeat deadlift strength session and CompTrain benchmark workout.

Slowing things down to finish out the day with a recovery bike paired with medicine ball GHD sit-ups.

Warm-up


10 mins or less

Weightlifting


DEADLIFT

Heavy Set of 6
Heavy Set of 4
Heavy Set of 2
STIMULUS

Repeat strength session from October 26, 2018
Aim is to better your last effort slightly in each set
Here is a general breakdown you can follow for sets:
3-4 Warmup Sets
3-4 Sets to Build to Heavy 6
2-3 Sets to Build to Heavy 4
1-3 Sets to Build to Heavy 2

MOVEMENT PREP
Warmup Sets

Set 1: 6 Reps @ 40% 1RM
Set 2: 5 Reps @ 50% 1RM
Sets 3-4: 4 Reps @ 60-65% 1RM

Start Working Sets of 6

Deadlift

Deadlift

Deadlift

Conditioning


MOVEMENT PREP
Warmup Round 1

12 Medicine Ball Deadlifts
9 Medicine Ball Push Press
6 Medicine Ball Thrusters
3 Wallballs
Warmup Round 2

3 Wallballs
6 Deadlifts (Lighter Weight)
3 Wallballs
Warmup Round 3

3 Wallballs
3 Deadlifts (Workout Weight)

Optimus Prime (AMRAP – Reps)


AMRAP in 7 minutes:
Wall Ball Shots (20/14 lb)
5 Deadlifts (225/155 lb) at the top of each minute

STIMULUS

“Optimus Prime” is a CompTrain Benchmark workout last completed on October 26, 2018
The workout starts on the wallballs
At the top of every minute, complete 5 deadlifts before moving back to the ball
Score is total wallballs
Choose a weight on the deadlift you can go unbroken with
Choose a wallball weight you can get 12+ unbroken reps each round

STRATEGY

Since the workout starts on the wallballs, the first minute will be the best chance to complete the biggest set of the day
After the first round, shoot for 1-2 sets per minute
Have a goal in mind going into the workout on how many reps or for how many seconds you want to hold on for
With 45-50 seconds to work on the ball, this number is likely in the 12-24 rep range
Go unbroken for the 5 deadlift reps and transition back to the ball quickly
Make sure your barbell is relatively close to the medicine ball to ensure fast transitions

MOVEMENT FOCUS
“U” Not “I’s”

A small adjustment that makes a big difference on the wallball is placing the hands underneath the ball instead of on the outsides. This allows you to transfer more energy from the lower half into the throw. When the hands are outside, some of that power is lost in the transition from squat to press. The hands should look more like one “U” than two separate “I’s”.

Recovery


Recovery + Midline

15 Minute Assault Bike Recovery

On the 3, 6, 9, 12:
15-20 Medicine Ball GHD Sit-ups (20/14)

Kilos: 9/6
STIMULUS

Recovery bike pace coupled with some midline work
Ride at a conversational pace for 15 minutes
On the 3, 6, 9, and 12 minute marks: complete 15-20 Medicine Ball GHD Sit-ups
Pick a weight for Medicine Ball GHD Sit-ups that you can complete without breaking every round

SUBSTITUTIONS

400-600 Meter Runs
Rower
GHD Sit-ups

No Weight
20 Weighted AbMat Sit-ups
10 Strict Toes to Bar
MOVEMENT PREP

30 Second Bike
10 GHD Sit-ups
30 Second Bike
5 Medicine Ball GHD Sit-ups (Light Weight)
30 Second Bike
3 Medicine Balll GHD Sit-ups (Workout Weight)

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