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CrossFit Ecstatic – CrossFit


Training Day Overview


“SLED DOG” WEEK 10:

In our final week of “Sled Dog”, our final iteration of stamina squats – increasing 3% from last week.

Finishing out the day with a long and light chipper workout in “Dive Bar”.

Warm-up


10 mins or less

Stamina Squats


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

Barbell: 75% of 3-Rep Max Back Squat
STIMULUS

Today is the final iteration of our stamina squats, increasing 3% over last week
As a reminder, the weight is the same for Front Squat and the Back Squat
On the first minute, complete 3 Front Squats
Rest until the top of the minute and then perform 6 Back Squats
Repeat for a total of 6 rounds

MOVEMENT PREP
Warmup Sets:

3 Front Squats + 6 Back Squats (50% 1RM Back Squat)
2 Front Squats + 4 Back Squats (60% 1RM Back Squat)
1 Front Squat + 2 Back Squats (70% 1RM Back Squat

Front Squat (3-3-3-3-3-3, odd mins)


Barbell: 75% of 3-Rep Max Back Squat

Back Squat (6-6-6-6-6-6, even mins)


Barbell: 75% of 3-Rep Max Back Squat

Conditioning


MOVEMENT PREP
Warmup Set

200 Meter Run
10 Thursters
5 Bar-Facing Burpees

Dive Bar (Time)


For Time:
800 Meter Run
50 Barbell Thrusters (75/55)
800 Meter Run
25 Barbell-Facing Burpees
800 Meter Run
50 Barbell Thrusters (75/55)

STIMULUS

Going light and long in this big chipper workout
Looking for the work to take somewhere in the 15-20 minute range
Choose a barbell weight that you could complete in 2 sets when fresh
With 100 total reps, this should be a weight that you can complete in 2-3 quick sets per round

STRATEGY

While the barbell sticks out on paper, the majority of today’s workout will likely be spent running
Move with a purpose on the 800 meter runs and bar facing burpees, but find a pace that allows you to go big on the thrusters
Look to complete the thrusters in a quick 1-3 sets
1 Set: 50
2 Sets: 30-20 or 25-25
3 Sets: 25-15-10

SUBSTITUTIONS
800 Meter Runs

1k Row
55/40 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