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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.

Warm-up


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)
STIMULUS

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%
STIMULUS

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

Tempo:
7 Seconds Down
7 Seconds Pause in Bottom
7 Seconds Stand

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

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

Conditioning


MOVEMENT PREP
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)


AMRAP 10:
6 Power Snatches (95/65)
9 Overhead Squats (95/65)
12 Box Jumps (24/20)

STIMULUS
GENERAL

“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

BARBELL MOVEMENTS

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

BOX JUMPS

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

STRATEGY
POWER SNATCH

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

OVERHEAD SQUATS

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

BOX JUMPS

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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CrossFit Ecstatic – CrossFit


Recovery


Upper Body
1. Puppy Pose: 1 Minute

http://youtu.be/GJmSVwsnQaI
2. Shoulder to Floor: 1 Minute Each Side

http://youtu.be/D0li2U56nO4
3. Wrist Stretches: 1 Minute

http://youtu.be/-L-8YRim2nw

Lower Body
1. Couch Stretch: 2 Minutes Each Side

http://youtu.be/kbId9zYgoFQ
2. Pigeon Pose: 2 Minutes Each Side

http://youtu.be/n5M-JlU210I
3. Butterfly: 90 Seconds

http://youtu.be/mdYNs0nV5-8
4. Pike: 1 Minute

http://youtu.be/WSkPQ1lXfNk
5. Straddle: 1 Minute

http://youtu.be/HZRZ18fDleg
6. Kneeling Split: 1 Minute

http://youtu.be/0yxwdjCtM1Y

Optional Active Recovery


10 Rounds:
15/12 Calorie Row
15/12 Calorie Bike

STIMULUS

In today’s Optional Active Recovery piece, you’ll complete 150/120 Calorie Row and Bike over the 10 Rounds
This work is not for time, rather for quality

SUBSTITUTIONS
BIKE

200 Meter Run

MOVEMENT PREP
Warmup Set

1 Round:
10 Calorie Row
10 Calorie Bike

Metcon

Fran (Time)


21-15-9 Thrusters, 95# / 65# Pull-ups

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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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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

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CrossFit Ecstatic – CrossFit


Training Day Overview


“Katana” Week 2:
– – – – – – – – – – – – – – – –
Working on a running clock today for this 3-part workout. These simple couplet workouts put an emphasis on gymnastics and bodyweight movements.

Part A (On the 0:00): Bike + Strict Handstand Push-ups
Part B (On the 15:00): GHD Sit-ups + Handstand Walk
Part C (On the 35:00): Running + Lateral Bar Burpees

Warm-up


10 mins or less

Conditioning


MOVEMENT PREP
Warmup Set

5 Calorie Assault Bike
3-5 Strict Handstand Push-ups

MOVEMENT PREP
Warmup Set

10 GHD Sit-ups
25′ Handstand Walk
10 GHD Sit-ups

MOVEMENT PREP
Warmup Set

100 Meter Run
5 Lateral Barbell Burpees
100 Meter Run

Pineapple Express Part A (on the 0:00) (Time)


For Time (12 Minute Cap):
50/35 Calorie Assault Bike
50 Strict Handstand Push-ups
STIMULUS

This is part 1 of a 3-part running clock workout
Part A begins on the 0:00, Part B on the 15:00, and Part C on the 35:00
This part has a 12 minute cap to allow for at least 3 minutes of rest before the next part
Choose a calorie number that allows you to complete the bike in 4 minutes or less
In order to complete the prescribed number of strict handstand push-ups, we recommend that you have at least 10+ reps unbroken when fresh
You can drop the total number of reps or complete one of the other substitutions listed below

STRATEGY

This workout is all about finding the appropriate break-up strategy for you on the strict handstand push-ups
Look for a rep number to hold in the first 25 reps that you think you’ll be able to hold in the last 25 reps
If you break before you reach the slow press-outs, you’ll be in good shape to take a short rest and get back up on the wall

SUBSTITUTIONS
Assault Bike

Equal Calorie Row

Strict Handstand Push-ups

Reduce Reps
Handstand Push-ups with Feet on Box (Reduced Weight Being Pressed)
Double Dumbbell Strict Press

Pineapple Express Part B (on the 15:00) (Time)


For Time (12 Minute Cap):
35 GHD Sit-ups
100′ Handstand Walk
25 GHD Sit-ups
75′ Handstand Walk
15 GHD Sit-ups
50′ Handstand Walk
STIMULUS

Part B begins at the 15:00 mark on the running clock
This part also has a 12 minute cap, allowing for at least 8 minutes of rest before our last section
To get the intended stimulus, the handstand walk distances should take around 2:00, 1:30, and 1:00 to complete respectively
If you kick down from a handstand walk, start your next attempt with your hands in the same spot they finished in

STRATEGY

The handstand walk will likely be the real sticking point of Part B, especially coming off the 50 strict handstand push-ups before
Just like in the first part, it’s not necessarily about trying to knock out large sets
If you find yourself having to rest a ton in anticipation of completing a long walk, it might be better to just chip away at small chunks
These quick sets can prevent excess shoulder fatigue and enable you to rest less

SUBSTITUTIONS
GHD Sit-ups

Dumbbell Weighted AbMat Sit-ups
21-15-9: Toes to Bar

Handstand Walk

Reduce Distance
Handstand Walk Practice
Handstand Weight Shifting http://youtu.be/OAfvOJUovdg
Box Shoulder Taps http://youtu.be/F2IH6omfYec

Pineapple Express Part C (on the 35:00) (Time)


3 Rounds:
400 Meter Run
21 Lateral Barbell Burpees
STIMULUS

Rounding out the three part workout with a a slightly different take on a CompTrain Benchmark workout, “Surfer on Acid”
The original version has regular burpees, but we’ll go with lateral barbell burpees today to establish a standard and encourage faster burpees
This simple couplet workout is designed to be simple and fast
You do not need to stand to full extension on the lateral bar burpees
There is no time cap on this part

STRATEGY

A good question to ask yourself before starting this workout is, “How fast can I go in round 1 without having to slow down in round 2?”
With simple movements, we want to push the intensity here – but not so much that things slow down in rounds 2 and 3
The way you get fitter and get the best time you can is to hold fast, but sustainable rounds across the board today
Keep an eye on your round times and evaluate how you paced things out following the workout

SUBSTITUTIONS
Run

500 Meter Row
28/20 Calorie Assault Bike

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CrossFit Ecstatic – CrossFit


Training Day Overview


“Katana” Week 2:
– – – – – – – – – – – – – – – –
Week 2 of “Katana” kicks off with 3 parts:
1. Capacity builder focused on double under and ring muscle-ups
2. Snatch focused barbell complex
3. Repeat workout from 3 months back

Capacity Builder


MOVEMENT PREP
Warmup Set

10 Double Unders
20% Unbroken Ring Muscle-ups

Metcon (5 Rounds for reps)


5 Sets, Not for Time:
40 Unbroken Double Unders
40% Unbroken Ring Muscle-Ups
STIMULUS

On today’s capacity builder, looking to complete each set of both movements unbroken
For example, if you trip at 20 double unders – start over at 0
The muscle-up percentage is based off your max set of ring muscle-ups
For example, if your max set is 10 ring muscle-ups, you’ll complete 4 unbroken each round
Rest as needed between movements to complete them unbroken

SUBSTITUTIONS
Double Unders

Reduce Reps
45 Seconds of Double Under Practice
80 Single Unders

Ring Muscle-ups

Reduce Percentage
Strict Banded Ring Muscle-ups http://youtu.be/jtmu_0qVZnk
Jumping Ring Muscle-ups
Chest to Bar Pull ups
Pull Ups
Ring Rows

Weightlifting


MOVEMENT PREP
Warmup Sets

Take 3-5 Sets to Build to Opening 60% of 1RM Power Snatch

Power Snatch


Snatch Complex

Every 2:00 x 5 Sets:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats

Set 1: 60%
Set 2: 65%
Sets 3-5: Build to a Heavy Complex
STIMULUS

Compare scores to Wednesday 6.19.19
Hold onto the barbell for all 6 reps before dropping
Rounds begin on the 0:00 – 2:00 – 4:00 – 6:00 – 8:00
Complete the 6 reps and then rest until the beginning of the next set
Percentages are based off your 1RM Power Snatch

Conditioning


MOVEMENT PREP
Warmup Set 1

12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches

Performed at Slow Pace with Ligther Weight
Warmup Set 2

9 Deadlifts
6 Overhead Squats
3 Hang Power Snatches

Performed at Workout Pace with Workout Weight

Bartender (AMRAP – Rounds and Reps)


AMRAP 10:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches
Barbell – 115/85

STIMULUS

Choose a light to moderate barbell weight that you can complete the overhead squats and hang power snatches with 1 break max during the workout
This is ideally a weight that you can complete around 5 rounds with, or 1 round every 2 minutes

STRATEGY
GENERAL

10 minutes in one spot, so the goal is to find a rhythm and a break-up strategy that is consistent for the duration of the workout

DEADLIFTS

Although light, the deadlifts are the easiest to break since they are quick to pick up
This is where we can catch our breath a little bit for the more challenging movements that follow
Break these in 2-3 sets
2 Sets: 7-5
3 Sets: 4-4-4

OVERHEAD SQUATS

This is the hardest movement to break, as breaking leads to you doing extra snatches
Try to hold on for ideally 1 set, possibly 2:
1 Set: 9
2 Sets: 5-4

HANG POWER SNATCHES

This station is easier to break-up than the overhead squats, but not as easy as the deadlifts
Think 1-2 sets quick sets here
1 Set: 6
2 Sets: 3-3
After you finish this station, stay close to the barbell and just get your first set of deadlifts out of the way
This is helpful mentally, as you already take a chunk out of that next round
Compare scores to Wednesday 6.19.19

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CrossFit Ecstatic – Community WOD


Conditioning


MOVEMENT PREP
Warmup Set as a Team:

12 Clean and Jerks
100 Meter Team Run
3 Rope Climbs
100 Meter Team Run
12 Bar Facing Burpees

Mighty Ducks (Team Version) (Time)


Teams of 3
For Time (30 Minute Cap):
60 Clean and Jerks (135/95)
400 Meter Team Run
10 Rope Climbs
400 Meter Team Run
100 Barbell Facing Burpees
400 Meter Team Run
10 Rope Climbs
400 Meter Team Run
60 Clean and Jerks (135/95)

STIMULUS

Teams of 3 will break up the indoor movement reps as they see fit, with 1 partner working at a time
For the outside movement, the 400 meter runs, teammates will run together
All athletes must return from the runs before the team can start the inside movements
Choose a barbell weight that you can cycle for sets of 3-5 at a time during the workout
Use on barbell unless there are athletes performing the workout with different weights
If you are timed capped on the workout, put 30:00 as your score and note total completed reps in the notes

STRATEGY
CLEAN AND JERKS

With athletes resting twice as long as they work today, let’s look to cycle the barbell for sets on the clean and jerks
Holding between 3-5 reps will be a good, sustainable range
Below is the total number of sets each athlete will complete based on the rep scheme they choose:
Sets of 5: 4 Sets Per Person
Sets of 4: 5 Sets Per Person
Sets of 3: ~6 Sets Per Person

RUNS

This is the only station where all athletes are moving together
Base your runs off your slowest athlete, since you can’t begin the inside work until all teammates are back
Hold a moderate pace knowing that you’re heading back inside to more of the work/rest format

ROPE CLIMBS

This is the easiest station to plan for, as switching partners every 1 rep is the best option

BURPEES

In order to keep these fast, let’s keep the sets small
Just like the Clean and Jerks, think sets of 3-5
Below is the total number of sets each athlete will complete based on the rep scheme they choose:
Sets of 5: ~6 Sets Per Person
Sets of 4: ~8 Sets Per Person
Sets of 3: ~11 Sets Per Person
SUBSTITUTIONS
Rope Climbs

Reduce Reps
2:1 Seated Rope Pulls
3:1 Strict Pull-up + Knees to Elbow
5:1 Pull-ups or Ring Rows

Runs

500 Meter Row
28/20 Calorie Assault Bike

Mighty Ducks (Individual Version) (Time)


For Time:
20 Clean and Jerks (135/95)
400 Meter Run
5 Rope Climbs
400 Meter Run
50 Bar Facing Burpees
400 Meter Run
5 Rope Climbs
400 Meter Run
20 Clean and Jerks (135/95)

STIMULUS

This is the individual version of “Mighty Ducks”
Looking for a longer workout that takes around 20-25 minutes to complete
Choose a barbell weight that you could cycle for 12+ unbroken clean and jerks when fresh

STRATEGY
CLEAN AND JERKS

With 40 total clean and jerks throughout the workout, these are likely best completed as singles from the beginning
They are essentially the buy-in and cash-out to the workout
If you’re going to push them a little more in one place, make it the last 20 clean and jerks

ROPE CLIMBS & BURPEES

There is no other option that to complete these movements as single repetitions
That being said, it comes down to the speed between repetitions
Think “smooth is fast”
It’s not about flying through these reps, rather finding a methodical pace that you can sustain for the 10 rope climbs and 50 burpees

RUNS

There is a mile total of running today
The run is a movement you’ll always be moving forward on
Find a pace that allows you to stick with your plan on the inside movements
The more confident you are about sticking with a good speed on the inside movements, the faster you can push the run
SUBSTITUTIONS
Rope Climbs

Reduce Reps
2:1 Seated Rope Pulls
3:1 Strict Pull-up + Knees to Elbow
5:1 Pull-ups or Ring Rows

Runs

500 Meter Row
28/20 Calorie Assault Bike

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CrossFit Ecstatic – CrossFit


Training Day Overview


“Katana” Week 1:
– – – – – – – – – – – – – – – –
1. Working on handstand push-ups stamina with a 4-rounds superset.
2. Finishing the day with a low skill, high effort interval workout.

Warm-up


10 mins or less

Handstand Push-Up Stamina


MOVEMENT PREP
Warmup Sets

2 Sets:
5 Weighted AbMat Sit-ups
1-3 Strict Handstand Push-ups

Metcon (4 Rounds for reps)


4 Supersets:
15 Weighted AbMat Sit-Ups
Max Strict Handstand Push-ups

Rest 1:30 Between Sets
STIMULUS

This handstand push-up stamina piece is all about maintaining a similar number across the four rounds
After the four rounds are complete, your score will be the lowest of your four scores – which is your total strict handstand push-ups for the round
For the weighted AbMat Sit-ups:
Anchor your feet with dumbbells
Hold a dumbbell high up on your chest
Don’t let it slide down, as that makes the movement significantly easier
Use the same weight across the board – one you can complete the 15 reps straight without stopping

SUBSTITUTIONS
Strict Handstand Push-ups

Double Dumbbell Strict Press
Strict Handstand Push-ups with Feet on Box (Reduces Body Weight Being Pressed)

Conditioning


MOVEMENT PREP
Warmup Set 1

7 Double Dumbbell Deadlifts (Lighter Weight)
7 Wallballs
7 Calorie Row
#Warmup Set 2

5 Double Dumbbell Deadlifts (Workout Weight)
5 Wallballs
5 Calorie Row

Air Conditioning (Time)


On the 5:00 x 4 Rounds:
20 Double Dumbbell Deadlifts (70’s/50’s)
20 Wallballs (20/14)
20/15 Calorie Row

STIMULUS

Looking to push the pace in this interval conditioning piece
Choose weights and/or rep schemes that allow you to complete the 60 reps in 3 minutes or less, giving you at least 2 minutes to recover before the next round
**Your score is the slowest of the 4 rounds
Rounds begin on the 0:00 – 5:00 – 10:00 – 15:00
Touch one head of the bell to the ground on the Double Dumbbell Deadlifts

STRATEGY

Whenever there is rest built in, we’re looking to push the pace
With the score being the slowest of the 4 rounds, move with urgency, but choose a speed in round 1 that you see yourself maintaining or improving upon
If you see yourself quickly breaking the dumbbell deads or wallballs later on, do that from the first round:
1 Set: 20
2 Sets: 10-10
It may be helpful to declare your first round your slowest round and look to ever so slightly improve with the following three rounds
**Your score is the slowest of the 4 rounds

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CrossFit Ecstatic – CrossFit


Training Day Overview


“Katana” Week 1:
– – – – – – – – – – – – – – – –
All barbell to kick things off today. There is the option to complete these as an individual or as a team of 3.

Finishing out the day with another Capacity Builder, this time finishing with max sets of wallballs.

Warm-up


10 mins or less

Conditioning


MOVEMENT PREP
Warmup Sets

Build to All 3 Weights on Each Movement

Bar Crawl (Teams of 3) (3 Rounds for reps)


AMRAP 7:
Bench Press
50 Bench Press (135/95)
50 Bench Press (155/105)
AMRAP Bench Press (185/135)

Rest 3 Minutes

AMRAP 7:
50 Front Squat (135/95)
50 Front Squat (155/105)
AMRAP Front Squat (185/135)

Rest 3 Minutes

AMRAP 7:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)

STIMULUS

Teams of 3 will work through 3 separate AMRAP 7’s with 3 minutes of rest between
Athletes will split reps up how they see fit, with one person working at a time
The work is set at 50 reps on the first two barbells
The scored portions are total reps completed at the final barbell
Enter separate scores for the bench, front squat, and deadlifts
The front squats come from the ground, not the rack
Use one bar and change weights, but it is ok to have multiple if teammates are using different weights
Athletes should be able to complete the following reps at each barbell within the workout:
1st Bar: 7-10 Reps
2nd Bar: 5-7 Reps
3rd Bar: 3-5 Reps

STRATEGY

Since we stay at the same movement for all 7 minutes, it’s important to pick rep schemes that allow you and the team to come back for a strong set the next time around
A good break-up strategy is one that helps you avoid excess muscle fatigue early
You’ll benefit from switching partner before the bar starts to slow down
If you have to struggle to lock out the weight, it’s too late
It’s not about the size of the set, rather the consistency of all sets
Below are potential break-up strategies from each bar:
1st Bar: 7-10 Reps
2nd Bar: 5-7 Reps
3rd Bar: 3-5 Reps

Bar Crawl (Individual Version) (Time)


For Time:
27 Bench Press (135/95)
27 Front Squats (135/95)
27 Deadlifts (185/135)

Rest 1 Minute

21 Bench Press (155/105)
21 Front Squats (155/105)
21 Deadlifts (225/155)

Rest 1 Minute

15 Bench Press (185/135)
15 Front Squats (185/135)
15 Deadlifts (275/185)

STIMULUS

This is the individual version of the “Bar Crawl” team workout
Unlike the team version, you can set up 3 separate barbells for each station
The Bench Press will come from the rack while the Front Squat and Deadlifts will come from the floor
The score today is the total time including rest
Choose weights that you could complete each station within 3-5 quick sets during the workout

STRATEGY

Just like in the team version of this workout, we want to avoid burning out early on in the sets
With 63 total reps at climbing weights – let’s break these barbell movements up before the bar starts to slow down
If you break before you start to struggle too much, you’ll be able to come back that much stronger and with less rest for the next set
See below for potential break-up strategies for each rep number:

Sets of 27

2 Sets: 15-12
3 Sets: 12-9-6
4 Sets: 8-7-6-6
5 Sets: 7-5-5-5-5
Sets of 21

2 Sets: 12-9
3 Sets: 7-7-7 or 8-7-6
4 Sets: 6-5-5-5
5 Sets: 5-4-4-4-4
Sets of 15

2 Sets: 8-7
3 Sets: 5-5-5 or 6-5-4
4 Sets: 4-4-4-3
5 Sets: 3-3-3-3-3

Capacity Builder


MOVEMENT PREP
Warmup Set

2 Rounds:
5 Calorie Row
5 Chest to Bar Pull-ups
5 Wallballs

First round controlled, second round fast

Metcon (3 Rounds for reps)


3 Rounds:
2 Minute Window:
15/12 Calorie Row
10 Chest to Bar Pull-Ups
Max Wallballs (20/14)

Rest 30 Seconds Between Rounds

STIMULUS

3 Rounds through on today’s Capacity Builder
The goal is to move quickly through the row and chest to bars to give you plenty of time on the ball
Choose a chest to bar number or variation that allows you to go unbroken each time
We’re ideally completing this work in 1:20 or under, giving you around 40 seconds to accumulate as many wallballs as possible
Rounds go as follows:
0:00 – 2:00 (Work)
2:00 – 2:30 (Rest)
2:30 – 4:30 (Work)
4:30 – 5:00 (Rest)
5:00 – 7:00 (Work)
Enter your 3 separate wallball scores

SUBSTITUTIONS
Chest to Bar Pull-ups

Reduce Reps
Pull-ups
Jumping Chest to Bar Pull-ups
Banded Chest to Bar Pull-ups

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CrossFit Ecstatic – CrossFit


Training Day Overview


“Katana” Week 1:
– – – – – – – – – – – – – – – –
2 Pieces Today:
1. A longer cardio repeat workout
2. A shorter gymnastics conditioning session with a focus on the strict handstand push-up

Warm-up


10 mins or less

Conditioning


MOVEMENT PREP
Warmup Set

5 Calorie Bike
10 Double Unders
150 Meter Row
10 Double Unders
5 Calorie Bike

Fuller Circle (Time)


For Time:
50/35 Calorie Assault Bike
125 Double-Unders
2k Row
125 Double-Unders
50/35 Calorie Assault Bike

STIMULUS

“Fuller Circle” is a repeat from Tuesday Jan 8, 2019 and a beefed up version of a previously completed workout, “Full Circle”
Reaching on the longer side today, with previous times taking 16-30 minutes

STRATEGY
BIKE & ROW

The goal on both machines is to find an uncomfortable pace to hold throughout
While we do want to get uncomfortable, this should be a threshold pace that you can sustain throughout
Hone in on a pace and try to hold that number on the monitor

DOUBLE UNDERS

This is a good day to chip away at large sets
While we can aim to go big, this doesn’t mean these sets have to be unbroken
The goal is to maintain a similar rep scheme from the first 125 to the second 125
Below are a few options on how to approach these:
1 Set: 125
2 Sets: 75-50
3 Sets: 50-50-25
4 Sets: 40-30-30-25

SUBSTITUTIONS
Assault Bike
***800 Meter Run

Double Unders

Reduce Reps
250 Single Unders
3 Minute Time Cap

Gymnastics Conditioning


MOVEMENT PREP
Warmup Set

2 Strict Handstand Push-ups
8 Alternating Dumbbell Power Snatches
2 Strict Handstand Push-ups

Metcon (AMRAP – Reps)


In a 5 Minute Window:
20 Strict Handstand Push-ups
30 Dumbbell Power Snatches (50/35)

In Time Remaining: Max Strict Handstand Push-ups

STIMULUS

Working for 5 minutes in this gymnastic conditioning piece
You’ll start with a buy-in of 20 strict handstand push-ups and 30 dumbbell snatches
With remaining time after completing the last dumbbell snatch, complete as many strict handstand push-ups as possible
The buy-in reps do no count towards your score
Choose a strict handstand push-up variation/reps and a dumbbell snatch weight that allows you to complete the work in no more than 3:30 -4:00
This gives you 1:00-1:30 to accumulate your scored strict handstand push-ups

SUBSTITUTIONS
Strict Handstand Push-ups

Reduce First Set Reps
Double Dumbbell Strict Press
Strict Handstand Push-ups with Feet on Box (Reduces Body Weight Being Pressed)

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