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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

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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