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CrossFit Ecstatic – CrossFit


Training Day Overview


“SLED DOG” WEEK 10:

Working from the blocks the next to days to dial in some olympic lifting technique. Today’s focus in the snatch, where tomorrow’s focus in the clean.

After that, working through an AMRAP workout that highlights the single dumbbell – including snatches and box step-ups.

Warm-up


10 mins or less

Snatch Skill


Block Snatch Pull

3 Sets of 3

Set 1: 60%
Set 2: 65%
Set 3: 70%
STIMULUS

We’ll be completing technique work from the blocks both today and tomorrow
Set-up the blocks so the barbell rests at knee level
If unable to use blocks, stack plates to create makeshift blocks
Light loads are the intention on these 3 sets of 3, basing our percentages off your 1RM Snatch
Rest as needed between sets

MOVEMENT PREP
Warmup Sets

Take 3-4 Warmup Sets to Build to Opening 60%

Block Snatch High Pull

3 Sets of 3

All Sets: 65%
STIMULUS

We’ll be completing technique work from the blocks both today and tomorrow
Set-up the blocks so the barbell rests at knee level
If unable to use blocks, stack plates to create makeshift blocks
Light loads are the intention on these 3 sets of 3, basing our percentages off your 1RM Snatch
Rest as needed between sets

MOVEMENT PREP
Warmup Sets

Take 3-4 Warmup Sets to Build to Opening 60%

Power Snatch


Block Power Snatch

2 Reps On the Minute x 8 Minutes

Set 1: 50%
Set 2: 53%
Set 3: 56%
Set 4: 59%
Set 5: 62%
Sets 6-8: 65%
STIMULUS

Finishing out our snatch technique, we’ll complete 2 block power snatches every minute for 8 minutes
Reset each time on the blocks instead of completing these ‘touch and go’
Set-up the blocks so the barbell rests at knee level
If unable to use blocks, stack plates to create makeshift blocks
Lighter loads are the intention on these 8 sets, basing our percentages off your 1RM Power Snatch
Rest as needed between sets

MOVEMENT PREP
Warmup Sets

Take 3-4 Warmup Sets to Build to Opening 50%

Conditioning


MOVEMENT PREP
Warmup Set

6 Dumbbell Snatches
3 Calorie Bike
6 Dumbbell Box Step-ups
3 Bar Muscle-ups

Big Bird (AMRAP – Rounds and Reps)


AMRAP 18:
20 Dumbbell Snatches (50/35)
15/12 Calorie Assault Bike
20 Single Dumbbell Box Step-Ups (24/20)
9 Bar Muscle-ups

STIMULUS

Using a single dumbbell in this longer AMRAP workout
Pick a weight that you can complete the snatches and box step-ups with 1 break max each round
For the dumbbell snatches, alternate hands every rep for a total of 20 reps
For the box step-ups, hold the dumbbell however you’d like and alternate legs for a total of 20 reps
Choose a bar muscle-up rep number or variation that you can complete in 1-2 sets when fresh

STRATEGY

With the bike following the snatches, where we can always keep moving, let’s look to go big here
Shoot for 20 straight or 10-10 on the opening dumbbell movement
On the Bike, move at a moderate pace that allows you to attack the dumbbell step-ups
It might be best to rest the dumbbell on the shoulder to grip/shoulder fatigue for the bar muscle-ups to come
The bar muscle-ups aren’t necessarily about big sets, rather finding a break-up that limits rest and that you can sustain beyond the first round
1 Set: 9
2 Sets: 5-4
3 Sets: 3-3-3 or 4-3-2

SUBSTITUTIONS
Assault Bike

Equal Calorie Row
200 Meter Run
Bar Muscle-ups

Reduce Reps
Jumping Bar Muscle-ups
Chest to Bar Pull-ups

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