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CrossFit Ecstatic – CrossFit
Training Day Overview
“SLED DOG” WEEK 7:
Big upper body focus today.
Press some heavy weight vertically and horizontally with the strict press and bench press.
A tabata style press and pull workout to follow up the strength work.
Finishing out the day with a lot of folding over, as GHD Sit-ups are paired with Inchworms in a not for time midline piece.
Warm-up
10 mins or less
Weightlifting
Strict Press (5×3)
5 Sets of 3
STIMULUS
Building to a heavy set of 3 across the 5 sets today
The strict press will come from the racks today
MOVEMENT FOCUS
Lumbar Curve
Our focus on both of the strength pressing movements is to maintain the natural lumbar curve in the lower back. It is really tempting to arch the lower back hard to get better leverage or get a little more “oomph” into each press. Let’s try to make these as strict as possible. Doing that ensures we are strengthening the chest and shoulders without getting any help from the hips or lower back.
MOVEMENT PREP
Warmup Set
Take 3-5 lighter sets before beginning the 1st of 5 working sets
Bench Press (5×3)
5 Sets of 3
STIMULUS
Building to a heavy set of 3 across the 5 sets today
If you don’t have a spotter, do not put clips on the bar so it is easy to dump the weight
MOVEMENT FOCUS
Lumbar Curve
Our focus on both of the strength pressing movements is to maintain the natural lumbar curve in the lower back. It is really tempting to arch the lower back hard to get better leverage or get a little more “oomph” into each press. Let’s try to make these as strict as possible. Doing that ensures we are strengthening the chest and shoulders without getting any help from the hips or lower back.
MOVEMENT PREP
Warmup Set
Take 3-5 lighter sets before beginning the 1st of 5 working sets
Conditioning
MOVEMENT PREP
Warmup Set 1
10 Seconds Strict Pull-ups
10 Seconds Assault Bike
10 Seconds Strict Handstand Push-ups
10 Seconds Assault Bike
*Rest 10 Seconds Between Each Set
Swole Cycle (4 Rounds for reps)
8 Rounds of 20 Seconds On / 10 Seconds Off:
Strict Pull-ups
Assault Bike Calories
Strict Handstand Push-ups
Assault Bike Calories
STIMULUS
The strict movements are the focus of this 4-station tabata workout
You’ll complete all 8 rounds at the strict pull-ups before moving to the 8 rounds of assault bike, and so on…
Your score at the end of the 16 minutes is the total reps completed during your work stations
Enter total reps at each station and wodify will add them up for you
Choose strict pull-up and strict handstand push-up variations that allow you to complete at least 5 reps during the 20 second work windows
STRATEGY
On the strict movements, try to move for the as much of the work window as possible without feeling like you’re hitting a wall
If you get to failure early on, it will be fairly difficult to come back from, even with the 10 seconds of rest
Below are some potential strategies from the strict movements:
Pick a goal number for each of the 20 seconds windows (for example 5 reps x 8 rounds = 40 total reps)
Work for 15 seconds straight, then rest for 15 seconds (gives you 5 more seconds of rest)
Try to get in 2 quick sets during the 20 second work window (10 on, 5 off, 5 on)
Work for all 20 seconds if you think that is sustainable
Find a moderate-fast pace on the bike that you could see yourself holding for 5 minutes straight
Settle into a pre-determined RPM or Wattage and make it your goal to stay there
MOVEMENT FOCUS
Lumbar Curve
Let’s carry the focus from our strength movements over to these strict gymnastics. It is tempting here to aggressively arch the lower back on the pull-ups and handstand push-ups to get the chin closer to the bar, use the hips, or get better leverage for the press. Focus on keeping the belly, butt, and quads squeezed tight to prevent any excess movement of the lower back.
SUBSTITUTIONS
Strict Pull-ups
Banded Strict Pull-ups
Strict Handstand Push-ups
Handstand Push-ups with Feet on Box
Double Dumbbell Strict Press
Assault Bike
Substitute Any Machine
Midline
OPTIONAL
Metcon (No Measure)
3 Sets, Not For Time:
7 Inchworms
21 GHD Sit-Ups
STIMULUS
Focus here is on control over speed in this higher interference midline piece
Stay tight and keep the body as straight as possible on the inchworms Video
Rest as between movements and sets to maintain quality
MOVEMENT FOCUS
Straighten the Knees on Both
The focus for both the Inchworms and the GHD Sit-ups is to straighten the knee. For the inchworms, the knees should remain locked throughout the whole movement. While this is definitely harder, we get a lot more out of the movement by staying locked out. On the GHD Sit-ups, we want to straighten the knees aggressively to assist with the sit-up. Bend the knee on the way down, then drive the knees down to straighten the leg on the way up.
SUBSTITUTIONS
If you don’t have a GHD:
10 Strict Toes to Bar
1 Minute Hollow Hold
MOVEMENT PREP
Warmup Set:
3 Inchworms
6 GHD Sit-ups
