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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
