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CrossFit Ecstatic – CrossFit


Training Day Overview


“SLED DOG” WEEK 7:

Going from a pretty big upper body focus yesterday to a fairly lower body focused workout today.

Plenty of work on the barbell, with the clean being the main priority.

Three separate pieces including the clean:
1. Technique
2. Barbell Cycling
3. Triplet Conditioning

Warm-up


10 mins or less

Weightlifting

Clean


Clean Technique

On the 1:30 x 5 Sets:
Pausing Clean Pull
Low-Hang Squat Clean
Front Squat
STIMULUS

This 3-movement complex is designed to be completed without dropping the bar
Rounds begin on the 0:00, 1:30, 3:00, 4:30, and 6:00
The weights prescribed here should be light enought that you can maintain excellent technique
Sets: 50% – 53% – 56% – 59% – 62% of 1RM Clean
For the Pausing Clean Pull: Pause 1 second just off the ground and 1 second at knee level

MOVEMENT FOCUS
Pausing Clean Pull

The main focus of this complex is the pausing clean pull. The initial pull off the ground is crucial in the success of a lift. The two pauses are there so strengthen common problem areas during the first pull off the clean. This will transfer over well to the barbell cycling and conditioning piece that follow. During the pauses, focus on:

Moving the hips and shoulders together until the bar passes the knees
Pushing through the floor with the legs
Actively pulling the bar into the body with straight arms

MOVEMENT PREP
Warmup Set 1

With Empty Bar:
5 Pausing Clean Pulls
5 Low Hang Power Cleans
5 Front Squats
5 Low Hang Squat Cleans
Warmup Set 2

Take 2-3 Sets to Build to 50% of 1RM Clean:
1 Pausing Clean Pull
1 Low-Hang Squat Clean
1 Front Squat

Barbell Cycling


MOVEMENT PREP
Warmup Set

Not For Time:
3 Squat Cleans (45%)
2 Squat Cleans (55%)
1 Squat Cleans (65%)
1 Squat Cleans (75%)
1 Squat Clean (85%

Metcon (Time)


For Time:
10 Squat Cleans (45%)
8 Squat Cleans (55%)
6 Squat Cleans (65%)
4 Squat Cleans (75%)
2 Squat Cleans (85%)
STIMULUS

This barbell conditioning piece uses your 1RM Clean to determine weights used
For example, if you have 1RM Clean of 300 lbs, your weights would go: 135-165-195-225-255
Use one barbell and change weights after you finish the prescribed reps

STRATEGY

The first 18 reps of the workout are much lighter than the last 12
While it’s tempting to bank a lot of time at the lighter weights, we also want to make sure you’re composed for the heavier sets at the end
Move at a controlled pace on the first 2 bars to allow yourself to thrive on the last 3
This likely means steady singles from the beginning of the workout
Use the weight changes as an opportunity to catch your breath and recover a bit for the next weight jump

Conditioning


MOVEMENT PREP
Warmup Set

15 Double Unders
10 Calorie Row
2 Power Cleans
2 Hang Squat Cleans
2 Squat Cleans

Ihop (AMRAP – Rounds and Reps)


AMRAP 15:
60 Double Unders
30/24 Calorie Row
5 Power Cleans (155/105#)
5 Hang Squat Cleans (155/105#)
5 Squat Cleans (155/105#)

STIMULUS

Find a moderate weight on the barbell that you’ll be able to cycle for quick singles on the cleans
This weight should be somewhere around 50-55% of your 1RM Clean
Looking to complete 3+ rounds today

STRATEGY

The main thing to consider today is how to attack the barbell
With the power clean and squat cleans coming from the floor, these are likely best attacked as quick singles
With the hang squat cleans happening from above the knee, aim to complete this movement in 1-2 sets
5 unbroken or 3-2 will be popular options here
Aim to complete the double unders in 1-2 sets and find a moderate pace on the rower than allows you to maintain your barbell strategy

SUBSTITUTIONS
Double Unders

Reduce Reps
1 Minute of Practice
90 Single Unders

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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