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CrossFit Ecstatic – CrossFit
Training Day Overview
“Katana” Week 1:
– – – – – – – – – – – – – – – –
All barbell to kick things off today. There is the option to complete these as an individual or as a team of 3.
Finishing out the day with another Capacity Builder, this time finishing with max sets of wallballs.
Warm-up
10 mins or less
Conditioning
MOVEMENT PREP
Warmup Sets
Build to All 3 Weights on Each Movement
Bar Crawl (Teams of 3) (3 Rounds for reps)
AMRAP 7:
Bench Press
50 Bench Press (135/95)
50 Bench Press (155/105)
AMRAP Bench Press (185/135)
Rest 3 Minutes
AMRAP 7:
50 Front Squat (135/95)
50 Front Squat (155/105)
AMRAP Front Squat (185/135)
Rest 3 Minutes
AMRAP 7:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)
STIMULUS
Teams of 3 will work through 3 separate AMRAP 7’s with 3 minutes of rest between
Athletes will split reps up how they see fit, with one person working at a time
The work is set at 50 reps on the first two barbells
The scored portions are total reps completed at the final barbell
Enter separate scores for the bench, front squat, and deadlifts
The front squats come from the ground, not the rack
Use one bar and change weights, but it is ok to have multiple if teammates are using different weights
Athletes should be able to complete the following reps at each barbell within the workout:
1st Bar: 7-10 Reps
2nd Bar: 5-7 Reps
3rd Bar: 3-5 Reps
STRATEGY
Since we stay at the same movement for all 7 minutes, it’s important to pick rep schemes that allow you and the team to come back for a strong set the next time around
A good break-up strategy is one that helps you avoid excess muscle fatigue early
You’ll benefit from switching partner before the bar starts to slow down
If you have to struggle to lock out the weight, it’s too late
It’s not about the size of the set, rather the consistency of all sets
Below are potential break-up strategies from each bar:
1st Bar: 7-10 Reps
2nd Bar: 5-7 Reps
3rd Bar: 3-5 Reps
Bar Crawl (Individual Version) (Time)
For Time:
27 Bench Press (135/95)
27 Front Squats (135/95)
27 Deadlifts (185/135)
Rest 1 Minute
21 Bench Press (155/105)
21 Front Squats (155/105)
21 Deadlifts (225/155)
Rest 1 Minute
15 Bench Press (185/135)
15 Front Squats (185/135)
15 Deadlifts (275/185)
STIMULUS
This is the individual version of the “Bar Crawl” team workout
Unlike the team version, you can set up 3 separate barbells for each station
The Bench Press will come from the rack while the Front Squat and Deadlifts will come from the floor
The score today is the total time including rest
Choose weights that you could complete each station within 3-5 quick sets during the workout
STRATEGY
Just like in the team version of this workout, we want to avoid burning out early on in the sets
With 63 total reps at climbing weights – let’s break these barbell movements up before the bar starts to slow down
If you break before you start to struggle too much, you’ll be able to come back that much stronger and with less rest for the next set
See below for potential break-up strategies for each rep number:
Sets of 27
2 Sets: 15-12
3 Sets: 12-9-6
4 Sets: 8-7-6-6
5 Sets: 7-5-5-5-5
Sets of 21
2 Sets: 12-9
3 Sets: 7-7-7 or 8-7-6
4 Sets: 6-5-5-5
5 Sets: 5-4-4-4-4
Sets of 15
2 Sets: 8-7
3 Sets: 5-5-5 or 6-5-4
4 Sets: 4-4-4-3
5 Sets: 3-3-3-3-3
Capacity Builder
MOVEMENT PREP
Warmup Set
2 Rounds:
5 Calorie Row
5 Chest to Bar Pull-ups
5 Wallballs
First round controlled, second round fast
Metcon (3 Rounds for reps)
3 Rounds:
2 Minute Window:
15/12 Calorie Row
10 Chest to Bar Pull-Ups
Max Wallballs (20/14)
Rest 30 Seconds Between Rounds
STIMULUS
3 Rounds through on today’s Capacity Builder
The goal is to move quickly through the row and chest to bars to give you plenty of time on the ball
Choose a chest to bar number or variation that allows you to go unbroken each time
We’re ideally completing this work in 1:20 or under, giving you around 40 seconds to accumulate as many wallballs as possible
Rounds go as follows:
0:00 – 2:00 (Work)
2:00 – 2:30 (Rest)
2:30 – 4:30 (Work)
4:30 – 5:00 (Rest)
5:00 – 7:00 (Work)
Enter your 3 separate wallball scores
SUBSTITUTIONS
Chest to Bar Pull-ups
Reduce Reps
Pull-ups
Jumping Chest to Bar Pull-ups
Banded Chest to Bar Pull-ups
