0001235

CrossFit Ecstatic – CrossFit


Training Day Overview


“Katana” Week 1:
– – – – – – – – – – – – – – – –
1. Working on handstand push-ups stamina with a 4-rounds superset.
2. Finishing the day with a low skill, high effort interval workout.

Warm-up


10 mins or less

Handstand Push-Up Stamina


MOVEMENT PREP
Warmup Sets

2 Sets:
5 Weighted AbMat Sit-ups
1-3 Strict Handstand Push-ups

Metcon (4 Rounds for reps)


4 Supersets:
15 Weighted AbMat Sit-Ups
Max Strict Handstand Push-ups

Rest 1:30 Between Sets
STIMULUS

This handstand push-up stamina piece is all about maintaining a similar number across the four rounds
After the four rounds are complete, your score will be the lowest of your four scores – which is your total strict handstand push-ups for the round
For the weighted AbMat Sit-ups:
Anchor your feet with dumbbells
Hold a dumbbell high up on your chest
Don’t let it slide down, as that makes the movement significantly easier
Use the same weight across the board – one you can complete the 15 reps straight without stopping

SUBSTITUTIONS
Strict Handstand Push-ups

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

Conditioning


MOVEMENT PREP
Warmup Set 1

7 Double Dumbbell Deadlifts (Lighter Weight)
7 Wallballs
7 Calorie Row
#Warmup Set 2

5 Double Dumbbell Deadlifts (Workout Weight)
5 Wallballs
5 Calorie Row

Air Conditioning (Time)


On the 5:00 x 4 Rounds:
20 Double Dumbbell Deadlifts (70’s/50’s)
20 Wallballs (20/14)
20/15 Calorie Row

STIMULUS

Looking to push the pace in this interval conditioning piece
Choose weights and/or rep schemes that allow you to complete the 60 reps in 3 minutes or less, giving you at least 2 minutes to recover before the next round
**Your score is the slowest of the 4 rounds
Rounds begin on the 0:00 – 5:00 – 10:00 – 15:00
Touch one head of the bell to the ground on the Double Dumbbell Deadlifts

STRATEGY

Whenever there is rest built in, we’re looking to push the pace
With the score being the slowest of the 4 rounds, move with urgency, but choose a speed in round 1 that you see yourself maintaining or improving upon
If you see yourself quickly breaking the dumbbell deads or wallballs later on, do that from the first round:
1 Set: 20
2 Sets: 10-10
It may be helpful to declare your first round your slowest round and look to ever so slightly improve with the following three rounds
**Your score is the slowest of the 4 rounds

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