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CrossFit Ecstatic – CrossFit


Training Day Overview


“SLED DOG” WEEK 6:

Big barbell cycling day.

We’ll open up by building to a heavy 10-rep touch and go power clean.

Carrying over these touch and go power cleans into an interval mash-up of “The Chief”.

Finishing the day off with some strict handstand push-up stamina.

Warm-up


10 mins or less

Barbell Cycling


Barbell Cycling

10-Rep Touch & Go Power Clean
STIMULUS

Working on barbell cycling today, building to a heavy 10-Rep Touch & Go Power Clean
You are allowed to pause in the front rack and at the hips, but not on the ground
Cycling heavier weights for high reps will prime you to string together smaller sets of 3 once we get to “Blockbuster”

STRATEGY

10 reps for a lot of sets can be fairly taxing
When building up to your heavy set of 10, complete sets of 5-7 at the lighter weights
Once you feel like you are in your true “working sets” is when you should start going with sets of 10
See movement prep below for a possible warmup/working set breakdowns

MOVEMENT FOCUS
Use Your Legs

A power clean is still a power clean as long as it is above parallel. Use all the space you have, especially during those last few reps. Instead of jumping the feet wide, drop underneath the bar and receive it in a quarter squat with the legs. We won’t be able to get as much elevation on the bar when we are fatigued both here and in “Blockbuster” to follow. Pulling yourself underneath the bar will help you maximize your weight and squeak out those last few tough reps.
MOVEMENT PREP
Warmup Sets

3-5 Sets of 5-7 Reps @ Lighter Weights

Working Sets
Take 2-4 Attempts @ Heavier Sets of 10

Power Clean

Conditioning


MOVEMENT PREP
Warmup Part 1:

Build to All 3 Barbell Weights
Warmup Part 2:

3 Calorie Bike
3 Power Cleans (Opening Barbell Weight)
3 Push-ups
3 Air Squats

Blockbuster (3 Rounds for reps)


AMRAP 5:
Buy-In: 35/25 Calorie Assault Bike
Max Rounds of “The Chief” (135/95)

Rest 5 Minutes

AMRAP 5:
Buy-In: 25/18 Calorie Assault Bike
Max Rounds of “The Chief” (155/105)

Rest 5 Minutes

AMRAP 5:
Buy-In: 15/10 Calorie Assault Bike
Max Rounds of “The Chief” (175/125)

STIMULUS

Three fast paced 5-minute intervals, with 5 minutes of rest between
Each interval starts with a bike buy-in that only happens once
Following the bike, you’ll complete AMRAP rounds of “The Chief”
1 Round of “The Chief” is: 3 Power Cleans, 6 Push-ups. and 9 Air Squats
The weight increases each round as the calories on the bike decrease
As the weight gets heavier, you’ll have more time to complete rounds because the calories decrease
1st Bar: A weight you can cycle for 12+ reps when fresh
2nd Bar: A weight you can cycle for 6+ reps when fresh
3rd Bar: A weight you can cycle for 3+ reps when fresh
Choose a push-up variation you can complete unbroken each time
Cap your Assault Bike calories at 2:30, 2:00, and 1:30 respectively

STRATEGY

There is very little interference between each movement of “The Chief”
We go from a lower body pull, to an upper body push, to a lower body push
The small reps, low interference, and short time windows means you can afford to push at each individual station
Even if we get off the bike a little gassed, the numbers are very manageable on each movement
Choose the barbell cycling option that keeps you moving forward with as little rest as possible
At the light weights, this might mean cycling reps together
At the heavier weights, this might mean going fast singles
Shoot for unbroken push-ups each time through, as there is plenty of time before we get back to using the upper body
Adjust your air squat pace for a fast transition back to the power cleans
SUBSTITUTIONS

If unable to Assault Bike
* 50/35, 35/25, 20/15 Calorie Row

Gymnastics

Metcon (3 Rounds for reps)


Handstand Push-ups + Dumbbell Walking Lunge

3 Giant Sets:
Max Strict Handstand Push-ups
50′ Dumbbell Front Rack Walking Lunge
Max Strict Handstand Push-ups

Rest 2 Minutes Between Sets
STIMULUS

A “Giant Set” means you are moving with a purpose from movement to movement and resting for 2 minutes following the last one
Our aim here is two-fold:
Choose a strict handstand push-up number that you can hold both before and after the lunge
For example: If you have a max unbroken set of 20 when fresh, you may shoot for 8 reps before and 8 reps after
For the dumbbell walking lunge, build to a heavy unbroken 50 feet
We’re using two dumbbells in the front rack for this movement
Score today is total strict handstand push-ups
Log all 6 scores and SugarWOD will add them together for you

SUBSTITUTIONS
Strict Handstand Push-ups

Strict Handstand Push-ups with Feet on Box
Dumbbell Strict Press
MOVEMENT PREP
Warmup Set 1

20 Second Handstand Hold on Wall
50′ Walking Lunge (No Weight)
Warmup Set 2:

1-3 Strict Handstand Push-ups
25′ Dumbbell Front Rack Walking Lunge (Lighter Weight)
1-3 Strict Handstand Push-ups
Warmup Set 3:

1-3 Strict Handstand Push-ups
25′ Dumbbell Front Rack Walking Lunge (Opening 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