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CrossFit Ecstatic – CrossFit


Training Day Overview


“Katana” Week 1:
– – – – – – – – – – – – – – – –
2 Pieces Today:
1. A longer cardio repeat workout
2. A shorter gymnastics conditioning session with a focus on the strict handstand push-up

Warm-up


10 mins or less

Conditioning


MOVEMENT PREP
Warmup Set

5 Calorie Bike
10 Double Unders
150 Meter Row
10 Double Unders
5 Calorie Bike

Fuller Circle (Time)


For Time:
50/35 Calorie Assault Bike
125 Double-Unders
2k Row
125 Double-Unders
50/35 Calorie Assault Bike

STIMULUS

“Fuller Circle” is a repeat from Tuesday Jan 8, 2019 and a beefed up version of a previously completed workout, “Full Circle”
Reaching on the longer side today, with previous times taking 16-30 minutes

STRATEGY
BIKE & ROW

The goal on both machines is to find an uncomfortable pace to hold throughout
While we do want to get uncomfortable, this should be a threshold pace that you can sustain throughout
Hone in on a pace and try to hold that number on the monitor

DOUBLE UNDERS

This is a good day to chip away at large sets
While we can aim to go big, this doesn’t mean these sets have to be unbroken
The goal is to maintain a similar rep scheme from the first 125 to the second 125
Below are a few options on how to approach these:
1 Set: 125
2 Sets: 75-50
3 Sets: 50-50-25
4 Sets: 40-30-30-25

SUBSTITUTIONS
Assault Bike
***800 Meter Run

Double Unders

Reduce Reps
250 Single Unders
3 Minute Time Cap

Gymnastics Conditioning


MOVEMENT PREP
Warmup Set

2 Strict Handstand Push-ups
8 Alternating Dumbbell Power Snatches
2 Strict Handstand Push-ups

Metcon (AMRAP – Reps)


In a 5 Minute Window:
20 Strict Handstand Push-ups
30 Dumbbell Power Snatches (50/35)

In Time Remaining: Max Strict Handstand Push-ups

STIMULUS

Working for 5 minutes in this gymnastic conditioning piece
You’ll start with a buy-in of 20 strict handstand push-ups and 30 dumbbell snatches
With remaining time after completing the last dumbbell snatch, complete as many strict handstand push-ups as possible
The buy-in reps do no count towards your score
Choose a strict handstand push-up variation/reps and a dumbbell snatch weight that allows you to complete the work in no more than 3:30 -4:00
This gives you 1:00-1:30 to accumulate your scored strict handstand push-ups

SUBSTITUTIONS
Strict Handstand Push-ups

Reduce First Set Reps
Double Dumbbell Strict Press
Strict Handstand Push-ups with Feet on Box (Reduces Body Weight Being Pressed)

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