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CrossFit Ecstatic – CrossFit


Training Day Overview


“Silverback” Week 5:
– – – – – – – – – – – – – – – –
Big focus on Strict Gymnastics to start the day.

One part dedicated to the hang power snatch follow.

Finishing things out with a short sprint chipper.

Warm-up


8 mins

Strict Gymnastics

Metcon (No Measure)


Ascending Ladder for 7 Minutes:
1-2-3-4-5….
Strict Handstand Push-ups
Strict Ring Dip
Push-ups

Rest 3 Minutes

5 Minute Window:
2 Wall Walks
10 Weighted AbMat Sit-ups
STIMULUS

Working through some high interference upper body and midline work to start off the day
Record total reps completed on both parts

PART 1

Over the course of 7 minutes, you’ll add 1 rep at the completion of each round
Choose variations for each movement that you’re capable of completing 12+ reps unbroken when fresh
With all upper body pressing here, break-up reps early and often to prevent hitting a wall too early
See below for substitutions

PART 2

We’ll alternate between wall walks and weighted abmat sit-ups in part 2, keeping the weight and reps the same throughout
Choose a challenging dumbbell for the weighted sit-ups, but one you can complete the 10 reps without stopping
Wall Walks: https://youtu.be/G-sbM2EBN5Q
Weighted Sit-ups: https://youtu.be/dqbCN9q1Owc

SUBSTITUTIONS
Strict Handstand Push-ups

Feet on Box or Bench (Reduces Weight Being Pressed)
Double Dumbbell Strict Press

Strict Ring Dips

Banded Strict Ring Dips

Push-ups

Hands on Box or Bench (Reduces Weight Being Pressed)

Weightlifting

Hang Power Snatch (based off 1rm snatch %)


On the 1:30 x 5 Sets:
3 Hang Power Snatches

Set 1: 55% of 1RM Snatch
Set 2: 60% of 1RM Snatch
Sets 3-5: 65% of 1RM Snatch

STIMULUS
these reps start above the knee and are all meant to be completed unbroken
Rounds begin on the 0:00 – 1:30 – 3:00 – 4:30 – 6:00

Conditioning


MOVEMENT PREP
Warmup Set 1

15 Air Squats
10 Calorie Row
5 Hang Power Snatches (Lighter Weight)

Build to Workout Weight
Warmup Set 2

10 Air Squats
5 Calorie Row
3 Hang Power Snatches

Castaway (Time)


For Time:
100 Air Squats
50/35 Calorie Row
25 Hang Power Snatches (115/85)

STIMULUS
GENERAL

Continuing to work the hang power snatch, now in this short sprint chipper
We expect the 3-movement workout to take somewhere between 8-15 minutes to complete

HANG POWER SNATCHES

Looking for a moderate barbell loading in “Castaway”
This should be a weight that you can cycle sets of 5-7 at a time during the workout

STRATEGY
AIR SQUATS

The air squats are the least important part of the workout, essentially serving as the buy-in
Find one pace that you can hold from reps 0-100 and that allows you to maintain a strong leg drive while rowing

ROW

Once on the rower, move at a moderate pace that allows you to minimize the number of sets needed to complete the 25 reps on the barbell
A faster speed row can easily be lost with multiple long breaks between sets on the barbell
Find a balance between speed here and speed on the barbell

HANG POWER SNATCHES

The workout is all about the hang power snatches, as this is the only place we’ll stop moving today
Because they come from the hang position and not the floor, expect to hold on for larger sets
Fight for bigger sets and short breaks knowing there is nothing else to follow
Here are several options on how to approach the 25 reps:
* 2 Sets: 15-10
* 3 Sets: 10-8-7
* 4 Sets: 7-6-6-6
* 5 Sets: 7-6-5-4-3 or 5-5-5-5-5

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