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CrossFit Ecstatic – CrossFit


Training Day Overview


“Katana” Week 2:
– – – – – – – – – – – – – – – –
Working on a running clock today for this 3-part workout. These simple couplet workouts put an emphasis on gymnastics and bodyweight movements.

Part A (On the 0:00): Bike + Strict Handstand Push-ups
Part B (On the 15:00): GHD Sit-ups + Handstand Walk
Part C (On the 35:00): Running + Lateral Bar Burpees

Warm-up


10 mins or less

Conditioning


MOVEMENT PREP
Warmup Set

5 Calorie Assault Bike
3-5 Strict Handstand Push-ups

MOVEMENT PREP
Warmup Set

10 GHD Sit-ups
25′ Handstand Walk
10 GHD Sit-ups

MOVEMENT PREP
Warmup Set

100 Meter Run
5 Lateral Barbell Burpees
100 Meter Run

Pineapple Express Part A (on the 0:00) (Time)


For Time (12 Minute Cap):
50/35 Calorie Assault Bike
50 Strict Handstand Push-ups
STIMULUS

This is part 1 of a 3-part running clock workout
Part A begins on the 0:00, Part B on the 15:00, and Part C on the 35:00
This part has a 12 minute cap to allow for at least 3 minutes of rest before the next part
Choose a calorie number that allows you to complete the bike in 4 minutes or less
In order to complete the prescribed number of strict handstand push-ups, we recommend that you have at least 10+ reps unbroken when fresh
You can drop the total number of reps or complete one of the other substitutions listed below

STRATEGY

This workout is all about finding the appropriate break-up strategy for you on the strict handstand push-ups
Look for a rep number to hold in the first 25 reps that you think you’ll be able to hold in the last 25 reps
If you break before you reach the slow press-outs, you’ll be in good shape to take a short rest and get back up on the wall

SUBSTITUTIONS
Assault Bike

Equal Calorie Row

Strict Handstand Push-ups

Reduce Reps
Handstand Push-ups with Feet on Box (Reduced Weight Being Pressed)
Double Dumbbell Strict Press

Pineapple Express Part B (on the 15:00) (Time)


For Time (12 Minute Cap):
35 GHD Sit-ups
100′ Handstand Walk
25 GHD Sit-ups
75′ Handstand Walk
15 GHD Sit-ups
50′ Handstand Walk
STIMULUS

Part B begins at the 15:00 mark on the running clock
This part also has a 12 minute cap, allowing for at least 8 minutes of rest before our last section
To get the intended stimulus, the handstand walk distances should take around 2:00, 1:30, and 1:00 to complete respectively
If you kick down from a handstand walk, start your next attempt with your hands in the same spot they finished in

STRATEGY

The handstand walk will likely be the real sticking point of Part B, especially coming off the 50 strict handstand push-ups before
Just like in the first part, it’s not necessarily about trying to knock out large sets
If you find yourself having to rest a ton in anticipation of completing a long walk, it might be better to just chip away at small chunks
These quick sets can prevent excess shoulder fatigue and enable you to rest less

SUBSTITUTIONS
GHD Sit-ups

Dumbbell Weighted AbMat Sit-ups
21-15-9: Toes to Bar

Handstand Walk

Reduce Distance
Handstand Walk Practice
Handstand Weight Shifting http://youtu.be/OAfvOJUovdg
Box Shoulder Taps http://youtu.be/F2IH6omfYec

Pineapple Express Part C (on the 35:00) (Time)


3 Rounds:
400 Meter Run
21 Lateral Barbell Burpees
STIMULUS

Rounding out the three part workout with a a slightly different take on a CompTrain Benchmark workout, “Surfer on Acid”
The original version has regular burpees, but we’ll go with lateral barbell burpees today to establish a standard and encourage faster burpees
This simple couplet workout is designed to be simple and fast
You do not need to stand to full extension on the lateral bar burpees
There is no time cap on this part

STRATEGY

A good question to ask yourself before starting this workout is, “How fast can I go in round 1 without having to slow down in round 2?”
With simple movements, we want to push the intensity here – but not so much that things slow down in rounds 2 and 3
The way you get fitter and get the best time you can is to hold fast, but sustainable rounds across the board today
Keep an eye on your round times and evaluate how you paced things out following the workout

SUBSTITUTIONS
Run

500 Meter Row
28/20 Calorie Assault Bike

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