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CrossFit Ecstatic – CrossFit


Training Day Overview


“Silverback” Week 3:
– – – – – – – – – – – – – – – –
Two parts today:
1. Clean Technique
2. Intervals, the heart of our day, with “Low Tide”

Warm-up


10 mins or less

Weightlifting

Clean


Clean Pull Complex

6 Sets:
1 Tempo Clean Pull
1 Clean Pull

Sets 1-2: 70%
Set 3-4: 75%
Sets 5-6: 80%
STIMULUS

These 6 sets of clean pull technique work are based on your 1RM or estimated 1RM Clean
Reset on the ground as needed to maintain quality – these 2 reps do not have to be completed ‘touch and go’
Clean Pull Demo: https://youtu.be/40oLy8XHc0M
Tempo:
5 Seconds to Jumping Position (Pockets)
Followed By an Aggressive Shrug to Finish
Tempo on 1st rep, no tempo on 2nd

Conditioning


MOVEMENT PREP
Warmup Set 1

Build to All Squat Clean Weights

*After Each Set: 10-15 Double Unders
Warmup Set 2

100 Meter Row
3 Squat Cleans (Opening Weight)
10 Double Unders

Low Tide (AMRAP – Rounds and Reps)


AMRAP 5:
Buy-In: 700 Meter Row
7 Squat Cleans (95/65)
25 Double Unders

Rest 5 Minutes

AMRAP 5:
Buy-In: 500 Meter Row
5 Squat Cleans (115/85)
25 Double Unders

Rest 5 Minutes

AMRAP 5:
Buy-In: 300 Meter Row
3 Squat Cleans (135/95)
25 Double Unders

STIMULUS
GENERAL

Working through 3 fast-paced intervals with 5 minutes of rest between
On each AMRAP, the row is the buy-in and only happens once
After finishing the meters on the rower, you will complete as many rounds and reps of squat cleans and double unders
The score for each interval is total rounds and reps of clean and double unders (row meters do not count towards score)

ROW

General Timeline For Each Buy-In Row:
700 Meters: ~3 Minutes (Leaves 2 Minutes for Cleans & Dubs)
500 Meters: ~2 Minutes (Leaves 3 Minutes for Cleans & Dubs)
300 Meters: ~1 Minute (Leaves 4 Minutes for Cleans & Dubs)
If short on rowers or space, stagger athletes on opposite 5-minute windows

DOUBLE UNDERS

With such short time windows, we want to choose a double under rep number or variation that can be completed ideally unbroken

SQUAT CLEANS

The weights increase and reps decrease with each interval
1st Bar: Light Weight that You Can Complete 7 Reps Unbroken During Workout
2nd Bar: Light-Moderate Weight that You Can Complete 5 Reps in 1-2 Sets During Workout
3rd Bar: Moderate Weight that You Can Complete 3 Reps as Quick Singles or Small Sets During Workout

STRATEGY
ROW

Since we’re rowing for meters instead of calories, there isn’t as big of a payoff in going faster as there is with calories
For Example:
* If we row 500 meters at a 2:00 vs. 1:55 – it’s only a 5 second difference
* If we row 50 calories at 1200 vs. 1000 Cal/Hr it’s a 30 second difference
That 5 second difference when rowing for meters can quickly be lost in one slow transition from rope back to the barbell
That being said – row at a stron
…strong pace, but one that allows you to keep moving and attack the scored portion of the workout

SQUAT CLEANS

Pick the option at each interval that allows you to rest the least
1st Bar (7 Reps): Aim for 1-2 Sets at the Lightest Weight (7, 4-3)
2nd Bar (5 Reps): Small Sets or Quick Singles Work at This Light-Moderate Weight (5, 3-2, 2-2-1, 1-1-1-1-1)
3rd Bar (3 Reps): Work Through Small Sets or Singles at the Last Bar (3, 2-1, 1-1-1)

DOUBLE UNDERS

Put your rope down neatly for fast transitions
Try for unbroken sets and then just get to the bar and do what you can do (Singles or Sets)

SUBSTITUTIONS
Double Unders

Reduce Reps
40 Single Unders
20 Seconds of Practice
**each interval is scored and at the end, add all together ( 2 rds + 17, 2 rds + 25, 3 rds = 7rds +42 would be the total to enter in wodify**

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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