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CrossFit Ecstatic – CrossFit


Training Day Overview


“Silverback” Week 1:
– – – – – – – – – – – – – – – –
A long, sweaty effort in “Sea Horse”.

Warm-up


10 mins or less

Conditioning


MOVEMENT PREP
Warmup Set

300 Meter Bike Erg
200 Meter Row
100 Meter Run
5 Burpee Box Jump Overs

Sea Horse (Time)


3 Rounds:
40/30 Cal Assault Bike
800 Meter Row
400 Meter Run
20 Burpee Box Jump Overs (24/20)

STIMULUS
GENERAL

** This 3-round “cardio heavy” workout is intended to be on the longer side: 30-40 minutes or 10-13 minutes per round

RUN

If unable to run, increase the bike or row distances to accommodate:
Assault Bike: Increase by 28/20 Calories
Row: Increase by 500 Meters

BURPEES BOX JUMP OVERS

Face the box on the burpee and the jump over for these 20 reps
There is no need to stand to full extension on top of the box

STRATEGY

3 round workouts are always a good test of pacing
This longer workout is all about finding your maximum sustainable pace
Today is a great opportunity to have a plan and see if it works out
Before the workout begins, envision what your speed and effort will feel like about 10-12 minutes into the workout
If we determine our pace based on how we feel in the first 2-3 minutes, it may be too fast
Determining your pace off fast you think you’ll be going somewhere in the middle of the workout can help you stay consistent across the board
During the workout, make a mental note of how long each round took you and evaluate your pacing strategy after the workout is over
Substition:
Burpees for Burpee Box Jump Overs

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