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CrossFit Ecstatic – CrossFit


Training Day Overview


DELOAD WEEK:
Starting this deload week with some overhead squat technique and positioning work.

We’ll carry that over into our conditioning piece: A 2-round burner of overhead squats and assault bike.

Warm-up


10 mins or less

Weightlifting

Tempo Overhead Squat (3×1)


5 seconds down, 2 second pause in the bottom.
3 Sets of 1

Sets: 50-55-60%
STIMULUS

Tempo Overhead Squat: 5 Second Negative + 2 Second Pause in Bottom
These percentages are based off your 1RM Overhead Squat
Sets: 50-55-60%
All reps are taken from the rack
Rest as needed between sets

SUBSTITUTIONS

If unable to Overhead Squat, Front Squats are the Next Best Option

MOVEMENT PREP

Take 3-4 Sets to Build to Opening 50%

Pausing Overhead Squat (3×1)


2 second pause in bottom (normal speed down)
3 Sets of 1

Sets: 65-70-75%
STIMULUS

Pausing Overhead Squat: 2 Second Pause in Bottom (Normal Speed Down)
All reps are taken from the rack
Rest as needed between sets

SUBSTITUTIONS

If unable to Overhead Squat, Front Squats are the Next Best Option

MOVEMENT PREP

1-2 Sets to Build to 65%

Conditioning


MOVEMENT PREP
Warmup Set 1:

5 Pausing Overhead Squats
10 Calorie Bike
5 Overhead Squats

Performed at Lighter Weight
Warmup Set 2:

5 Overhead Squats
5 Calorie Bike

Performed at Workout Weight

Hot Mess (Time)


2 Rounds:
25 Overhead Squats (115/85)
35/25 Calorie Assault Bike

STIMULUS

Looking for a weight in “Hot Mess” that you could complete the 25 overhead squats unbroken when fresh
Within the workout, you should be able to complete these with 2 breaks maximum
If you’re on the fence about weight, it’s better to go lighter and faster – as this workout is designed to take 10 minutes or less

STRATEGY
OVERHEAD SQUATS

How to approach the overhead squats is the big priority in today’s workout
Pick a strategy in round 1 that you see yourself sticking with in the second round and that allows you to still have some “go” on the bike
For example, it is better to break the 25 reps into 2 sets and have a push on the bike than it is to go unbroken on teh barbell and crawl through the calories
Belows are some common options on how to break-up (or not break-up) the overhead squats:
1 Set: 25 Unbroken
2 Sets: 15-10
3 Sets: 10-8-7

BIKE

Choose a moderate pace on the first round bike that allows you to stick to the barbell plan at the start of the second round
Look to increase your pace on the bike in round 2, as there is no work to follow

SUBSTITUTIONS

If Unable to Assault Bike:
Equal Calorie Row

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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