CrossFit Ecstatic – CrossFit

Training Day Overview

“Silverback” Week 4:
– – – – – – – – – – – – – – – –
Week 2 of Back Squat Waves, increasing 3% over last week.

Tempo Overhead Squats and a short triplet conditioning workout to follow.


5 mins then go into Silverback Primer

Silverback Primer

2 Sets For Quality:
8 Suitcase Deadlifts (Each Side)
12 Double Kettlebell Front Rack Step-ups (6 Each)

Second iteration of this series, aiming to improve from last week
When we say improve, this translates to improved mechanics
If we improve on the loading as well, that’s awesome, but, it comes second to the quality of the movement
Click Here For Demo Video: https://youtu.be/CkAq8Q0aeZs

Back Squat Waves

** These percentages are based of your 5RM Back Squat (11/25/19) **

Back Squat

Back Waves
Set 1: 6 Reps @ 72%
Set 2: 4 Reps @ 78%
Set 3: 2 Reps @ 84%

Rest 3 Minutes

Set 4: 6 Reps @ 78%
Set 5: 4 Reps @ 84%
Set 6: 2 Reps @ 90%

Rest 3 Minutes

Set 7: 6 Reps @ 84%
Set 8: 4 Reps @ 90%
Set 9: 2 Reps @ 96%

This is the 2nd iteration out of 4 for Back Squat Waves
Increasing by 2% on each lift from last weeks iteration
Rest as needed between sets, but 3 minutes after each 3rd set
** These percentages are based of your 5RM Back Squat **

Overhead Squat

5 Sets of 1

7 Seconds Down
7 Seconds Pause in Bottom
7 Seconds Stand

Set 1: 35%
Set 2: 40%
Sets 3-5: 45%

The Tempo Overhead Squat allows us to build awareness, control, and balance in the overhead squat
Each rep here takes 21 seconds: 7 Seconds Down, 7 Seconds Pause in Bottom, 7 Seconds Stand
These sets are based off your 1RM Overhead Squat and will come out of a rack
With a lot of time under tension, they are designed to be on the lighter side


Warmup Set 1

6 Power Snatches
6 Overhead Squats
6 Box Jumps

Performed With Lighter Weight
Warmup Set 2

4 Power Snatches
4 Overhead Squats
4 Box Jumps

Performed With Workout Weight

Power Move (AMRAP – Rounds and Reps)

6 Power Snatches (95/65)
9 Overhead Squats (95/65)
12 Box Jumps (24/20)


“Power Move” is a shorter triplet workout that includes a relatively light barbell
Looking to complete around 4+ rounds here, which works out to a round at least every 2:30


We’ll choose our barbell weight in “Power Move” based off the overhead squat, which tends to be the limiting factor
This should be a lighter weight that you can complete all 9 reps unbroken on every round
Both movements are ideally completed at the same weights, unless there is a huge difference between your snatch and overhead squat weights


Since these are regular box jumps, they require full extension at the top of each rep


Choose a break-up strategy that allows you to complete the overhead squats without breaking
With these coming back to the ground every rep, it makes them easier to break-up than the overhead
You can hold the last rep overhead to go right into the first overhead squat
1 Set: 6
2 Sets: 3-3
3 Sets: 3-2-1


Let’s aim for unbroken overhead squats throughout
It takes more effort to drop the bar and have to snatch it back up without the snatch counting towards your score than it does to hold on for 9 reps
Rest more between snatches as needed to go unbroken here


Move at a steady pace that allows you to recreate your barbell strategy from the previous round
It’s better to slow these down a bit to maximize time spent moving on the barbell

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Bryant Johnson

Bryant Johnson


CrossFit Level 1, CF-L2, CrossFit Kids, CrossFit Football, Retired 9 yr NFL Wide Receiver

Michael Jenkins

Michael Jenkins


Josh Diehl

Josh Diehl



Michelle Casto

Michelle Casto


CF-L2, CrossFit Mobility

Sawyer Green

Sawyer Green


CrossFit Level 1