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CrossFit Ecstatic – Community WOD


Conditioning


MOVEMENT PREP
Warmup Set 1:

5 Pull-ups
100 Meter Run
10 Overhead Squat (Light Weight)
Warmup Set 2:

5 Chest to Bar Pull-ups
100 Meter Run
5 Overhead Squat (Workout Weight)

Chips Ahoy (Time)


For Time:
30 Chest to Bar Pull-ups
400 Meter Run
15 Overhead Squats (135/95)
800 Meter Run
15 Overhead Squats (135/95)
400 Meter Run
30 Chest to Bar Pull-Ups

STIMULUS

In this chipper-style workout, let’s choose barbell weights that you can complete the overhead squats within 2 sets and the pull-ups within 5-6 sets
This will be a longer piece, likely ranging anywhere from 15-25 minutes

STRATEGY

The two main things to consider today are the chest to bar pull-ups and overhead squats
Taking the total numbers into account, choose a break-up strategy that you would use completing 60 chest to bar pull-ups for time to help you stay consistent across the board
This might be sets of 5, 6, or 10’s – just choose something you feel confident repeating the second time around
Push for a little bit bigger sets on the overhead squats to minimize the amount of times you have to snatch the bar up
Common options here are 15 straight or 8-7
Run at a pace that supports your strategy inside the gym

SUBSTITUTIONS

400 Meter Runs

500 Meter Row
28/20 Calorie Assault Bike

800 Meter Runs

1000 Meter Row
56/40 Calorie Assault Bike

Chest to Bar Pull-ups

Reduce Reps
Chin Over Bar Pull-ups
Banded Pull-ups

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CrossFit Ecstatic – CrossFit


Training Day Overview


“SLED DOG” WEEK 7:

Big deadlift and odd-object day coming off yesterday’s recovery.

Starting with some percentage work on the deadlift before cycling a heavier bar within “Hangnail”

It’s about control in the midline piece to finish out the day.

Warm-up


10 mins or less

Weightlifting

Deadlift (3-1-3-1-3-1)


MOVEMENT PREP
Warmup Sets

Build to Opening 70% in Sets of 3

3 Reps @ 70%
1 Rep @ 75%
3 Reps @ 70%
1 Rep @ 80%
3 Reps @ 70%
1 Rep @ 85%
STIMULUS

Alternating between sets of 3 at 70% and increasingly heavy single deadlifts (75-80-85%)
6 total working sets, resting as needed between
Round percentages up or down as needed to create clean numbers to work with

MOVEMENT FOCUS
Click-Click

We can listen for two clicks today when deadlifting. The first happens before we even lift the weight. When getting set-up in the bottom, pull up on the barbell without lifting it off the floor to “take the slack out of the bar”. This sets the body into a more active position to lift heavy weights. The second click happens on the way down. When trying to get strong, we want to control the bar as much as we can. If we “click” the bar off the ground instead of slamming it into the floor, we are using more muscle and not just gravity to help get the bar off the floor. Lightly “clicking” the bar gets us a lot stronger than slamming.

Conditioning


MOVEMENT PREP
Warmup Set 1

Performed With Lighter Weights:
10 Dumbbell Hang Clean and Jerks (5 Each Side)
10 Calorie Assault Bike
5 Lateral Barbell Burpees
5 Deadlifts
Warmup Set 2

Performed With Workout Weights:
4 Dumbbell Hang Clean and Jerks (2 Each Side)
4 Calorie Assault Bike
2 Lateral Barbell Burpees
2 Deadlifts

Hangnail (AMRAP – Rounds and Reps)


AMRAP 16:
30 Dumbbell Hang Clean and Jerks (50/35)
25/18 Calorie Assault Bike
20 Barbell-Facing Burpees
15 Deadlifts (245/165)

STIMULUS

Repeat workout from January 29, 2019
Choose weights on the dumbbell and barbell that you can complete within 3 sets
Using one dumbbell, switch hands every 5 reps on the dumbbell hang clean and jerk
There is no need to stand to full extension on the lateral barbell burpees

STRATEGY

The only two movements that we’d break up today are the deadlifts and dumbbell hang clean and jerks. We can aim to break these into 2-3 sets from the very beginning. Really strong scores for this workout are 3+ rounds, with most scores hovering in the mid 2’s. This means that rounds are taking anywhere between 5-6 minutes to complete. Pace accordingly to stay consistent across the 16 minutes.

Dumbbell Hang Clean and Jerks
2 Sets: 15-15
3 Sets: 10-10-10

Deadlifts
2 Sets: 9-6 or 8-7
3 Sets: 5-5-5 or 6-5-4
MOVEMENT FOCUS
Bringing the Weight Down

There are a couple ways to bring the dumbbell back down from overhead. Each has their pros and cons. The faster version is to bring the weight from overhead directly between the legs. While it is faster, it can also be more taxing and cause you to break more often. The slower version is to stop at the shoulder on the way down before swinging the weight between the legs. While this is slower, it can allow you to control the movement a little more and potentially hold on for larger sets.
SUBSTITUTIONS
Assault Bike

Equal Calorie Row

Midline


OPTIONAL

Metcon (No Measure)


3 Giant Sets:
6 Glute Ham Raises
9 Strict Toes to Bar
15 Weighted Hip Extensions
21 Weighted AbMat Sit-ups

Rest 1:30 Between Sets
STIMULUS

The focus is control over speed on all 4 movements
Controlling the negative portion, or the eccentric, is what gets you the most bang for your buck
Break these sets as needed to maintain quality movement and controlled speed
You can increase weight or stay the same on the hip extensions and abmat sit-ups

SUBSTITUTIONS
Glute Ham Raises

Double Dumbbell Romanian Deadlifts (Heavy)
Strict Toes to Bar

Feet as High as Possible
Barbell Roll Outs Video
Weighted Hip Extensions

Banded Good Mornings

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CrossFit Ecstatic – CrossFit


Training Day Overview


“SLED DOG” WEEK 7:

Going from a pretty big upper body focus yesterday to a fairly lower body focused workout today.

Plenty of work on the barbell, with the clean being the main priority.

Three separate pieces including the clean:
1. Technique
2. Barbell Cycling
3. Triplet Conditioning

Warm-up


10 mins or less

Weightlifting

Clean


Clean Technique

On the 1:30 x 5 Sets:
Pausing Clean Pull
Low-Hang Squat Clean
Front Squat
STIMULUS

This 3-movement complex is designed to be completed without dropping the bar
Rounds begin on the 0:00, 1:30, 3:00, 4:30, and 6:00
The weights prescribed here should be light enought that you can maintain excellent technique
Sets: 50% – 53% – 56% – 59% – 62% of 1RM Clean
For the Pausing Clean Pull: Pause 1 second just off the ground and 1 second at knee level

MOVEMENT FOCUS
Pausing Clean Pull

The main focus of this complex is the pausing clean pull. The initial pull off the ground is crucial in the success of a lift. The two pauses are there so strengthen common problem areas during the first pull off the clean. This will transfer over well to the barbell cycling and conditioning piece that follow. During the pauses, focus on:

Moving the hips and shoulders together until the bar passes the knees
Pushing through the floor with the legs
Actively pulling the bar into the body with straight arms

MOVEMENT PREP
Warmup Set 1

With Empty Bar:
5 Pausing Clean Pulls
5 Low Hang Power Cleans
5 Front Squats
5 Low Hang Squat Cleans
Warmup Set 2

Take 2-3 Sets to Build to 50% of 1RM Clean:
1 Pausing Clean Pull
1 Low-Hang Squat Clean
1 Front Squat

Barbell Cycling


MOVEMENT PREP
Warmup Set

Not For Time:
3 Squat Cleans (45%)
2 Squat Cleans (55%)
1 Squat Cleans (65%)
1 Squat Cleans (75%)
1 Squat Clean (85%

Metcon (Time)


For Time:
10 Squat Cleans (45%)
8 Squat Cleans (55%)
6 Squat Cleans (65%)
4 Squat Cleans (75%)
2 Squat Cleans (85%)
STIMULUS

This barbell conditioning piece uses your 1RM Clean to determine weights used
For example, if you have 1RM Clean of 300 lbs, your weights would go: 135-165-195-225-255
Use one barbell and change weights after you finish the prescribed reps

STRATEGY

The first 18 reps of the workout are much lighter than the last 12
While it’s tempting to bank a lot of time at the lighter weights, we also want to make sure you’re composed for the heavier sets at the end
Move at a controlled pace on the first 2 bars to allow yourself to thrive on the last 3
This likely means steady singles from the beginning of the workout
Use the weight changes as an opportunity to catch your breath and recover a bit for the next weight jump

Conditioning


MOVEMENT PREP
Warmup Set

15 Double Unders
10 Calorie Row
2 Power Cleans
2 Hang Squat Cleans
2 Squat Cleans

Ihop (AMRAP – Rounds and Reps)


AMRAP 15:
60 Double Unders
30/24 Calorie Row
5 Power Cleans (155/105#)
5 Hang Squat Cleans (155/105#)
5 Squat Cleans (155/105#)

STIMULUS

Find a moderate weight on the barbell that you’ll be able to cycle for quick singles on the cleans
This weight should be somewhere around 50-55% of your 1RM Clean
Looking to complete 3+ rounds today

STRATEGY

The main thing to consider today is how to attack the barbell
With the power clean and squat cleans coming from the floor, these are likely best attacked as quick singles
With the hang squat cleans happening from above the knee, aim to complete this movement in 1-2 sets
5 unbroken or 3-2 will be popular options here
Aim to complete the double unders in 1-2 sets and find a moderate pace on the rower than allows you to maintain your barbell strategy

SUBSTITUTIONS
Double Unders

Reduce Reps
1 Minute of Practice
90 Single Unders

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CrossFit Ecstatic – CrossFit


Training Day Overview


“SLED DOG” WEEK 7:

Big upper body focus today.

Press some heavy weight vertically and horizontally with the strict press and bench press.

A tabata style press and pull workout to follow up the strength work.

Finishing out the day with a lot of folding over, as GHD Sit-ups are paired with Inchworms in a not for time midline piece.

Warm-up


10 mins or less

Weightlifting

Strict Press (5×3)


5 Sets of 3
STIMULUS

Building to a heavy set of 3 across the 5 sets today
The strict press will come from the racks today

MOVEMENT FOCUS

Lumbar Curve
Our focus on both of the strength pressing movements is to maintain the natural lumbar curve in the lower back. It is really tempting to arch the lower back hard to get better leverage or get a little more “oomph” into each press. Let’s try to make these as strict as possible. Doing that ensures we are strengthening the chest and shoulders without getting any help from the hips or lower back.

MOVEMENT PREP
Warmup Set

Take 3-5 lighter sets before beginning the 1st of 5 working sets

Bench Press (5×3)


5 Sets of 3
STIMULUS

Building to a heavy set of 3 across the 5 sets today
If you don’t have a spotter, do not put clips on the bar so it is easy to dump the weight

MOVEMENT FOCUS

Lumbar Curve
Our focus on both of the strength pressing movements is to maintain the natural lumbar curve in the lower back. It is really tempting to arch the lower back hard to get better leverage or get a little more “oomph” into each press. Let’s try to make these as strict as possible. Doing that ensures we are strengthening the chest and shoulders without getting any help from the hips or lower back.

MOVEMENT PREP
Warmup Set

Take 3-5 lighter sets before beginning the 1st of 5 working sets

Conditioning


MOVEMENT PREP
Warmup Set 1

10 Seconds Strict Pull-ups
10 Seconds Assault Bike
10 Seconds Strict Handstand Push-ups
10 Seconds Assault Bike

*Rest 10 Seconds Between Each Set

Swole Cycle (4 Rounds for reps)


8 Rounds of 20 Seconds On / 10 Seconds Off:
Strict Pull-ups
Assault Bike Calories
Strict Handstand Push-ups
Assault Bike Calories
STIMULUS

The strict movements are the focus of this 4-station tabata workout
You’ll complete all 8 rounds at the strict pull-ups before moving to the 8 rounds of assault bike, and so on…
Your score at the end of the 16 minutes is the total reps completed during your work stations
Enter total reps at each station and wodify will add them up for you
Choose strict pull-up and strict handstand push-up variations that allow you to complete at least 5 reps during the 20 second work windows

STRATEGY

On the strict movements, try to move for the as much of the work window as possible without feeling like you’re hitting a wall
If you get to failure early on, it will be fairly difficult to come back from, even with the 10 seconds of rest
Below are some potential strategies from the strict movements:
Pick a goal number for each of the 20 seconds windows (for example 5 reps x 8 rounds = 40 total reps)
Work for 15 seconds straight, then rest for 15 seconds (gives you 5 more seconds of rest)
Try to get in 2 quick sets during the 20 second work window (10 on, 5 off, 5 on)
Work for all 20 seconds if you think that is sustainable
Find a moderate-fast pace on the bike that you could see yourself holding for 5 minutes straight
Settle into a pre-determined RPM or Wattage and make it your goal to stay there

MOVEMENT FOCUS

Lumbar Curve
Let’s carry the focus from our strength movements over to these strict gymnastics. It is tempting here to aggressively arch the lower back on the pull-ups and handstand push-ups to get the chin closer to the bar, use the hips, or get better leverage for the press. Focus on keeping the belly, butt, and quads squeezed tight to prevent any excess movement of the lower back.
SUBSTITUTIONS
Strict Pull-ups

Banded Strict Pull-ups

Strict Handstand Push-ups

Handstand Push-ups with Feet on Box
Double Dumbbell Strict Press

Assault Bike

Substitute Any Machine

Midline


OPTIONAL

Metcon (No Measure)


3 Sets, Not For Time:
7 Inchworms
21 GHD Sit-Ups
STIMULUS

Focus here is on control over speed in this higher interference midline piece
Stay tight and keep the body as straight as possible on the inchworms Video
Rest as between movements and sets to maintain quality

MOVEMENT FOCUS

Straighten the Knees on Both
The focus for both the Inchworms and the GHD Sit-ups is to straighten the knee. For the inchworms, the knees should remain locked throughout the whole movement. While this is definitely harder, we get a lot more out of the movement by staying locked out. On the GHD Sit-ups, we want to straighten the knees aggressively to assist with the sit-up. Bend the knee on the way down, then drive the knees down to straighten the leg on the way up.
SUBSTITUTIONS

If you don’t have a GHD:
10 Strict Toes to Bar
1 Minute Hollow Hold

MOVEMENT PREP
Warmup Set:

3 Inchworms
6 GHD Sit-ups

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CrossFit Ecstatic – CrossFit


Training Day Overview


Team, starting this week, we will be returning to train towards the Open this October.

“SLED DOG” WEEK 7:

Kicking off week 2 of the new look stamina squats today, increasing the load by 3%.
Heavier dumbbell snatches taking place in our conditioning piece, “Hit and Run”.

Warm-up


10 mins or less

Stamina Squats


Alternating On the Minute x 12 (6 Rounds):
2 Front Squat
4 Back Squats

Barbell: 75% of Rep Max Back Squat
STIMULUS

Building 3% higher than last week on the Stamina Squats
As a reminder, the weight is the same for Front Squat and the Back Squat
On the first minute, complete 2 Front Squats
Rest until the top of the minute and then perform 4 Back Squats
Repeat for a total of 6 rounds

MOVEMENT PREP
Warmup Sets:

3 Front Squats + 6 Back Squats (50% 3RM Back Squat)
2 Front Squats + 4 Back Squats (60% 3RM Back Squat)
1 Front Squat + 2 Back Squats (70% 3RM Back Squat)

Front Squat (2-2-2-2-2-2, odd mins)


Barbell: 75% of Rep Max Back Squat

Back Squat (4-4-4-4-4-4, even mins)


Barbell: 75% of Rep Max Back Squat

Conditioning


MOVEMENT PREP
Warmup Set 1

Each Arm With Light Weight:
5 Dumbbell Deadlifts
5 Dumbbell High Pulls
5 Dumbbell Snatches

Then…

10 Pausing Dumbbell Goblet Squats
Warmup Set 2

With Lighter Weight at Easy Pace:
200 Meter Run
6 Alternating Dumbbell Snatches
6 Dumbbell Squats
Warmup Set 3

With Workout Weight at Faster Pace:
100 Meter Run
4 Alternating Dumbbell Snatches
4 Dumbbell Squats

Hit and Run (Time)


3 Rounds:
400 Meter Run
12 Dumbbell Power Snatches (70/50)
21 Single Dumbbell Squats (70/50)

STIMULUS

Three round triplet workout with a single, heavy-ish dumbbell
The dumbbell weight should be something that you can complete the dumbbell snatches in steady singles and squats in 2 sets
Dumbbell Snatches: Alternate arms each rep (6 each)
Dumbbell Squats: You have the option to rack the dumbbell on your shoulder, behind the head, or hold it in the goblet position

STRATEGY

With the heavier dumbbell, it might be better to switch hands on the floor for the snatches to preserve quality and consistency of your reps
Shoot for 1-2 sets on the dumbbell squats (21 straight or 12-9)
Push for less sets on the dumbbell squats, as the run comes after and you can keep moving forward there
Knowing you’ll have a fairly steady pace on the heavy dumbbell when you come in from the runs, push the 400’s more than you want to and focus on catching your breath between dumbbell snatch reps

MOVEMENT FOCUS

Let’s focus on keeping the dumbbell close to our body on both movements
Especially with a heavier dumbbell, this becomes even more important
For the snatches, make sure the weight stays behind the toes on the floor and tight to the shirt on the pull
For the squats, keep the weight as close to the middle of the body as possible
We recommend the goblet position, as that is the easiest option to get set-up with and maintain a good position

SUBSTITUTIONS

If unable to run:
500 Meter Row
28/20 Calorie Assault Bike

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CrossFit Ecstatic – Community WOD


Conditioning


STIMULUS

Grinding through some heavy grunt work in this partner style Hero workout
There is also the option to complete this as an individual
One partner is always out for a weighted run while the other works through the three inside movements
Athletes switch stations when one partner is back from the run
Teammates will pick up where the other athlete left off
For example: If one athlete finished 3 rope climbs, the returning partner will start on rope climb number 4
Choose a heavy thruster weight and a high box jump
Should be able to complete the thrusters unbroken when fresh, but likely going 2-3 sets within the workout
It is ok for teammates to use different weights, heights, or variations
“31 Heroes” was last completed on 8.4.18

STRATEGY

While this is a team workout, there isn’t any rest built in
Pace it like an individual 30+ minute effort where you are steadily chipping away at each movement
Think 2-3 sets for the heavy barbell to stay consistent across the 31 minutes
* 2 Sets: 4-4
* 3 Sets: 3-3-2
Communicate with you partner on where you left off as you transition

MOVEMENT FOCUS
Foot Lock

The feet take priority over everything else today on the rope climb. Without a solid foot lock, the feet will slip and force you to use more upper body to get yourself both up and down the rope. Push both feet together before you stand on the way up. On the way down, loosen the lock slightly to let the feet slide.
SUBSTITUTIONS

If you don’t have Wreck Bags, choose another weighted object of some kind
If unable to run, complete one of the following:
* 500 Meter Row
* 800 Meter Bike Erg
* 28/20 Calorie Assault Bike or Echo Bike
* 40/28 Calorie Schwinn Bike
Rope Climbs
Reduce Reps
2:1 Seated Rope Pulls
3:1 Strict Pull-ups
5:1 Pull-ups

31 Heroes (AMRAP – Reps)


31 Minute AMRAP of:

Partner 1:
8 Thrusters, 155# / 105#
6 Rope Climbs, 15 ft.
11 Box Jumps, 30″ / 24″

Partner 2:
400m Run with sandbag, 45# / 25#
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
To learn more about 31 Heroes click here

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CrossFit Ecstatic – CrossFit


Training Day Overview


“SLED DOG” WEEK 6:

Big barbell cycling day.

We’ll open up by building to a heavy 10-rep touch and go power clean.

Carrying over these touch and go power cleans into an interval mash-up of “The Chief”.

Finishing the day off with some strict handstand push-up stamina.

Warm-up


10 mins or less

Barbell Cycling


Barbell Cycling

10-Rep Touch & Go Power Clean
STIMULUS

Working on barbell cycling today, building to a heavy 10-Rep Touch & Go Power Clean
You are allowed to pause in the front rack and at the hips, but not on the ground
Cycling heavier weights for high reps will prime you to string together smaller sets of 3 once we get to “Blockbuster”

STRATEGY

10 reps for a lot of sets can be fairly taxing
When building up to your heavy set of 10, complete sets of 5-7 at the lighter weights
Once you feel like you are in your true “working sets” is when you should start going with sets of 10
See movement prep below for a possible warmup/working set breakdowns

MOVEMENT FOCUS
Use Your Legs

A power clean is still a power clean as long as it is above parallel. Use all the space you have, especially during those last few reps. Instead of jumping the feet wide, drop underneath the bar and receive it in a quarter squat with the legs. We won’t be able to get as much elevation on the bar when we are fatigued both here and in “Blockbuster” to follow. Pulling yourself underneath the bar will help you maximize your weight and squeak out those last few tough reps.
MOVEMENT PREP
Warmup Sets

3-5 Sets of 5-7 Reps @ Lighter Weights

Working Sets
Take 2-4 Attempts @ Heavier Sets of 10

Power Clean

Conditioning


MOVEMENT PREP
Warmup Part 1:

Build to All 3 Barbell Weights
Warmup Part 2:

3 Calorie Bike
3 Power Cleans (Opening Barbell Weight)
3 Push-ups
3 Air Squats

Blockbuster (3 Rounds for reps)


AMRAP 5:
Buy-In: 35/25 Calorie Assault Bike
Max Rounds of “The Chief” (135/95)

Rest 5 Minutes

AMRAP 5:
Buy-In: 25/18 Calorie Assault Bike
Max Rounds of “The Chief” (155/105)

Rest 5 Minutes

AMRAP 5:
Buy-In: 15/10 Calorie Assault Bike
Max Rounds of “The Chief” (175/125)

STIMULUS

Three fast paced 5-minute intervals, with 5 minutes of rest between
Each interval starts with a bike buy-in that only happens once
Following the bike, you’ll complete AMRAP rounds of “The Chief”
1 Round of “The Chief” is: 3 Power Cleans, 6 Push-ups. and 9 Air Squats
The weight increases each round as the calories on the bike decrease
As the weight gets heavier, you’ll have more time to complete rounds because the calories decrease
1st Bar: A weight you can cycle for 12+ reps when fresh
2nd Bar: A weight you can cycle for 6+ reps when fresh
3rd Bar: A weight you can cycle for 3+ reps when fresh
Choose a push-up variation you can complete unbroken each time
Cap your Assault Bike calories at 2:30, 2:00, and 1:30 respectively

STRATEGY

There is very little interference between each movement of “The Chief”
We go from a lower body pull, to an upper body push, to a lower body push
The small reps, low interference, and short time windows means you can afford to push at each individual station
Even if we get off the bike a little gassed, the numbers are very manageable on each movement
Choose the barbell cycling option that keeps you moving forward with as little rest as possible
At the light weights, this might mean cycling reps together
At the heavier weights, this might mean going fast singles
Shoot for unbroken push-ups each time through, as there is plenty of time before we get back to using the upper body
Adjust your air squat pace for a fast transition back to the power cleans
SUBSTITUTIONS

If unable to Assault Bike
* 50/35, 35/25, 20/15 Calorie Row

Gymnastics

Metcon (3 Rounds for reps)


Handstand Push-ups + Dumbbell Walking Lunge

3 Giant Sets:
Max Strict Handstand Push-ups
50′ Dumbbell Front Rack Walking Lunge
Max Strict Handstand Push-ups

Rest 2 Minutes Between Sets
STIMULUS

A “Giant Set” means you are moving with a purpose from movement to movement and resting for 2 minutes following the last one
Our aim here is two-fold:
Choose a strict handstand push-up number that you can hold both before and after the lunge
For example: If you have a max unbroken set of 20 when fresh, you may shoot for 8 reps before and 8 reps after
For the dumbbell walking lunge, build to a heavy unbroken 50 feet
We’re using two dumbbells in the front rack for this movement
Score today is total strict handstand push-ups
Log all 6 scores and SugarWOD will add them together for you

SUBSTITUTIONS
Strict Handstand Push-ups

Strict Handstand Push-ups with Feet on Box
Dumbbell Strict Press
MOVEMENT PREP
Warmup Set 1

20 Second Handstand Hold on Wall
50′ Walking Lunge (No Weight)
Warmup Set 2:

1-3 Strict Handstand Push-ups
25′ Dumbbell Front Rack Walking Lunge (Lighter Weight)
1-3 Strict Handstand Push-ups
Warmup Set 3:

1-3 Strict Handstand Push-ups
25′ Dumbbell Front Rack Walking Lunge (Opening Weight)

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CrossFit Ecstatic – CrossFit


Training Day Overview


“SLED DOG” WEEK 6:

Back on the barbell today as we tackle a repeat deadlift strength session and CompTrain benchmark workout.

Slowing things down to finish out the day with a recovery bike paired with medicine ball GHD sit-ups.

Warm-up


10 mins or less

Weightlifting


DEADLIFT

Heavy Set of 6
Heavy Set of 4
Heavy Set of 2
STIMULUS

Repeat strength session from October 26, 2018
Aim is to better your last effort slightly in each set
Here is a general breakdown you can follow for sets:
3-4 Warmup Sets
3-4 Sets to Build to Heavy 6
2-3 Sets to Build to Heavy 4
1-3 Sets to Build to Heavy 2

MOVEMENT PREP
Warmup Sets

Set 1: 6 Reps @ 40% 1RM
Set 2: 5 Reps @ 50% 1RM
Sets 3-4: 4 Reps @ 60-65% 1RM

Start Working Sets of 6

Deadlift

Deadlift

Deadlift

Conditioning


MOVEMENT PREP
Warmup Round 1

12 Medicine Ball Deadlifts
9 Medicine Ball Push Press
6 Medicine Ball Thrusters
3 Wallballs
Warmup Round 2

3 Wallballs
6 Deadlifts (Lighter Weight)
3 Wallballs
Warmup Round 3

3 Wallballs
3 Deadlifts (Workout Weight)

Optimus Prime (AMRAP – Reps)


AMRAP in 7 minutes:
Wall Ball Shots (20/14 lb)
5 Deadlifts (225/155 lb) at the top of each minute

STIMULUS

“Optimus Prime” is a CompTrain Benchmark workout last completed on October 26, 2018
The workout starts on the wallballs
At the top of every minute, complete 5 deadlifts before moving back to the ball
Score is total wallballs
Choose a weight on the deadlift you can go unbroken with
Choose a wallball weight you can get 12+ unbroken reps each round

STRATEGY

Since the workout starts on the wallballs, the first minute will be the best chance to complete the biggest set of the day
After the first round, shoot for 1-2 sets per minute
Have a goal in mind going into the workout on how many reps or for how many seconds you want to hold on for
With 45-50 seconds to work on the ball, this number is likely in the 12-24 rep range
Go unbroken for the 5 deadlift reps and transition back to the ball quickly
Make sure your barbell is relatively close to the medicine ball to ensure fast transitions

MOVEMENT FOCUS
“U” Not “I’s”

A small adjustment that makes a big difference on the wallball is placing the hands underneath the ball instead of on the outsides. This allows you to transfer more energy from the lower half into the throw. When the hands are outside, some of that power is lost in the transition from squat to press. The hands should look more like one “U” than two separate “I’s”.

Recovery


Recovery + Midline

15 Minute Assault Bike Recovery

On the 3, 6, 9, 12:
15-20 Medicine Ball GHD Sit-ups (20/14)

Kilos: 9/6
STIMULUS

Recovery bike pace coupled with some midline work
Ride at a conversational pace for 15 minutes
On the 3, 6, 9, and 12 minute marks: complete 15-20 Medicine Ball GHD Sit-ups
Pick a weight for Medicine Ball GHD Sit-ups that you can complete without breaking every round

SUBSTITUTIONS

400-600 Meter Runs
Rower
GHD Sit-ups

No Weight
20 Weighted AbMat Sit-ups
10 Strict Toes to Bar
MOVEMENT PREP

30 Second Bike
10 GHD Sit-ups
30 Second Bike
5 Medicine Ball GHD Sit-ups (Light Weight)
30 Second Bike
3 Medicine Balll GHD Sit-ups (Workout Weight)

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