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CrossFit Ecstatic – CrossFit


Training Day Overview


Team, starting this week, we will be returning to train towards the Open this October.

“SLED DOG” WEEK 7:

Kicking off week 2 of the new look stamina squats today, increasing the load by 3%.
Heavier dumbbell snatches taking place in our conditioning piece, “Hit and Run”.

Warm-up


10 mins or less

Stamina Squats


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

Barbell: 75% of Rep Max Back Squat
STIMULUS

Building 3% higher than last week on the Stamina 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% 3RM Back Squat)
2 Front Squats + 4 Back Squats (60% 3RM Back Squat)
1 Front Squat + 2 Back Squats (70% 3RM Back Squat)

Front Squat (2-2-2-2-2-2, odd mins)


Barbell: 75% of Rep Max Back Squat

Back Squat (4-4-4-4-4-4, even mins)


Barbell: 75% of Rep Max Back Squat

Conditioning


MOVEMENT PREP
Warmup Set 1

Each Arm With Light Weight:
5 Dumbbell Deadlifts
5 Dumbbell High Pulls
5 Dumbbell Snatches

Then…

10 Pausing Dumbbell Goblet Squats
Warmup Set 2

With Lighter Weight at Easy Pace:
200 Meter Run
6 Alternating Dumbbell Snatches
6 Dumbbell Squats
Warmup Set 3

With Workout Weight at Faster Pace:
100 Meter Run
4 Alternating Dumbbell Snatches
4 Dumbbell Squats

Hit and Run (Time)


3 Rounds:
400 Meter Run
12 Dumbbell Power Snatches (70/50)
21 Single Dumbbell Squats (70/50)

STIMULUS

Three round triplet workout with a single, heavy-ish dumbbell
The dumbbell weight should be something that you can complete the dumbbell snatches in steady singles and squats in 2 sets
Dumbbell Snatches: Alternate arms each rep (6 each)
Dumbbell Squats: You have the option to rack the dumbbell on your shoulder, behind the head, or hold it in the goblet position

STRATEGY

With the heavier dumbbell, it might be better to switch hands on the floor for the snatches to preserve quality and consistency of your reps
Shoot for 1-2 sets on the dumbbell squats (21 straight or 12-9)
Push for less sets on the dumbbell squats, as the run comes after and you can keep moving forward there
Knowing you’ll have a fairly steady pace on the heavy dumbbell when you come in from the runs, push the 400’s more than you want to and focus on catching your breath between dumbbell snatch reps

MOVEMENT FOCUS

Let’s focus on keeping the dumbbell close to our body on both movements
Especially with a heavier dumbbell, this becomes even more important
For the snatches, make sure the weight stays behind the toes on the floor and tight to the shirt on the pull
For the squats, keep the weight as close to the middle of the body as possible
We recommend the goblet position, as that is the easiest option to get set-up with and maintain a good position

SUBSTITUTIONS

If unable to run:
500 Meter Row
28/20 Calorie Assault Bike

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