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CrossFit Ecstatic – CrossFit


Training Day Overview


“Katana” Week 2:
– – – – – – – – – – – – – – – –
Friday’s will continue to focus on our conditioning as we lead into the Open. Our day starts with “Gut Feeling”, and is our main effort for the day. We’ll finish with a three rounds Capacity Builder.

Warm-up


10 mins or less

Conditioning


MOVEMENT PREP
Warmup Set 1:

With Lighter Weights
6 Hang Power Cleans
5 Burpee Box Jump Overs
4 Push Jerks
3 Bar Muscle-ups
Warmup Set 2:

With Workout Weights
3 Hang Power Cleans
3 Burpee Box Jump Overs
3 Push Jerks
3 Bar Muscle-ups

Gut Feeling (AMRAP – Rounds and Reps)


AMRAP 16:
12 Hang Power Cleans (155/105)
12 Burpee Box Jump Overs (24/20)
12 Push Jerks (155/105)
12 Bar Muscle-ups

STIMULUS

In this AMRAP 16 workout, we’re looking to complete 3+ rounds, or a round at least every ~5:20
Choose a moderate barbell weight that you could complete both movements in no more than 3 sets within the workout
Choose a bar muscle-up rep number or variation that you could complete in sets of 2-4 sets within the workout
There is no need to stand to full extension on the burpee box jump overs

STRATEGY

While the burpee box jump overs will be performed at a steady pace, we’ll have to consider how to break up the remaining 3 movements
With the moderately heavy bar and higher skilled gymnastics, taking a few breaks can be helpful in staying consistent across the 16 minutes
Consider the following break-up strategies for 12 reps:
1 Set: 12
2 Sets: 6-6 or 7-5
3 Sets: 4-4-4 or 5-4-3
4 Sets: 3-3-3-3

SUBSTITUTIONS
Bar Muscle-ups

Reduce Reps
Jumping Bar Muscle-ups
Banded Bar Muscle-ups

Capacity Builder


MOVEMENT PREP
Warmup Set 1:

With Lighter Weight:
6 Calorie Assault Bike
6 Deadlifts
6 Toes to Bar
Warmup Set 2:

With Workout Weight:
4 Calorie Assault Bike
4 Deadlifts
4 Toes to Bar

Metcon (3 Rounds for time)


3 Sets for Time:
20/15 Calorie Assault Bike
15 Deadlifts (225/155)
15 Toes to Bar

Rest 2 Minutes Between Sets

STIMULUS

Enter 3 separate scores across these three rounds
With 2 minutes of rest between each set, we’re looking to challenge ourselves by going big sets on the deadlifts and toes to bar
Choose weights/variations on each that you can complete 20+ reps unbroken when fresh
Within the workout, looking to complete these with 1 break max

STRATEGY

With rest built in, this is a great opportunity to push for large sets on the deadlifts and toes to bar
Move with a purpose on the bike, but one that allows you to thrive on the final two movements
Think 1-2 sets on both bars:
1 Set: 15
2 Sets: 8-7 or 10-5

SUBSTITUTIONS
Toes to Bar

Reduce Reps to Something You Can Get in 2 Sets
Reduce Range of Motion

Assault Bike

Equal Calorie Row

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