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CrossFit Ecstatic – CrossFit


Training Day Overview


DELOAD WEEK:
Two simple and effective couplets and triplets on today’s menu.

We’ll start off with a 5-round triplet workout lasting about 15-20 minutes.

After that we’ll work on upper body pressing and pulling stamina in a 6-minute strict gymnastics couplet.

Warm-up


10 mins or less

Conditioning


MOVEMENT PREP
Warmup Set 1:

10 Kettlebell Swings
200 Meter Run
10 Double Unders

Lighter Weight
Warmup Set 2:

5 Kettlebell Swings
100 Meter Run
10 Double Unders

Workout Weight

Road Trip (Time)


5 Rounds:
15 Kettlebell Swings (70/53)
400 Meter Run
40 Double Unders

STIMULUS

Choose a weight on the kettlebell swing that you’re able to complete 25+ reps unbroken when fresh
Within the workout, this should be a weight that you can complete with 1 break max
This workout should take somewhere between 15-20 minutes to complete

STRATEGY

Try to bite off big chunks on the double unders and kettlebell swings, as that is the only place you’d stop moving
If you are comfortable with going unbroken on each of these stations, think about bringing up the run pace a little bit
As far as overall round pacing, think of the 5-round workout as follow:
Rounds 1-2: Come out slower than you want to on the runs in order to maintain speed later
Rounds 3-4: These are the rounds we want to hold onto our round splits from the first 2 rounds or even slightly improve upon them
Round 5: Finish strong, looking to make this your best round of all 5

SUBSTITUTIONS
Runs

500 Meter Row
28/20 Calorie Assault Bike

Double Unders

Reduce Reps
1 Minute of Practice
80 Single Unders

Gymnastics Conditioning


MOVEMENT PREP
Warmup Set:

1 Strict Handstand Push-up
1 Strict Pull-up
2 Strict Handstand Push-ups
2 Strict Pull-ups

Metcon (AMRAP – Reps)


AMRAP 6:
1 Strict Handstand Push-up
1 Strict Pull-up
2 Strict Handstand Push-up
2 Strict Pull-ups
3 Strict Handstand Push-up
3 Strict Pull-ups

Continue to add (1) rep to each movement until the cap is reached
STIMULUS

Working strict pressing and pulling in this ascending rep gymnastics piece
Continue to add 1 rep to each movement on each round until the 6 minutes is up

STRATEGY

The rounds that you can see on the screen (1-2-3) are simply the buy-in to the higher rep rounds
The goal is to break the higher sets into a way that allows you to continue moving as much as possible
Start breaking the movements into 2 or even 3 sets early to prevent burnout
Break up movements before your pull or press starts to slow, as it becomes a lot more difficult to come back from once your near redline

SUBSTITUTIONS
Strict Pull-ups

Banded Pull-ups
Ring Rows
Strict Handstand Push-ups

Double Dumbbell Strict Press
Handstand Push-ups with Feet on Box
3 Push-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