0001196

CrossFit Ecstatic – CrossFit


Training Day Overview


“SLED DOG” WEEK 6:

No barbell featured today, as we bring our attention towards gymnastics and odd objects.

Beginning the day with some percentage work on ring muscle-ups and strict handstand push-ups.

Smack dab in the middle we have a well balanced 4-round conditioning triplet.

Evening out all the vertical pulling and pressing with a body armor session focused on horizontal pulling and pressing.

Warm-up


10 mins or less

Gymnastics


Gymnastics Focus Work

Not For Time:
1:30 Light Bike + 65% Max Ring Muscle-ups
1:30 Light Bike + 12 Strict Handstand Push-ups
1:30 Light Bike + 55% Max Ring Muscle-ups
1:30 Light Bike + 9 Strict Handstand Push-ups
1:30 Light Bike + 45% Max Ring Muscle-ups
1:30 Light Bike + 6 Strict Handstand Push-ups
STIMULUS

Pairing bike and gymnastics focus work
Adjust strict handstand push-up reps to allow for challenging, but unbroken sets
The bike serves as our “rest” station, so keep the pace conversational
This work is not for time, so focus on quality reps over speed

SUBSTITUTIONS
Ring Muscle-ups

Reduce Reps
Banded Strict Ring Muscle-ups http://youtu.be/jtmu_0qVZnk
Strict Handstand Push-ups

Reduce Reps
Handstand Push-ups with Feet on Box
Double Dumbbell Strict Press
MOVEMENT PREP
2 Warmup Sets:

1 Minute Bike
20% Max Ring Muscle-ups
3 Strict Handstand Push-ups (Build in Deficit)

Conditioning


MOVEMENT PREP
Warmup Round 1

200 Meter Run
10 Dumbbell Hang Clean & Jerks
5 Pull-ups

*Performed with lighter weight at easy speed
Warmup Round 2

100 Meter Run
6 Dumbbell Hang Clean & Jerks
3 Chest to Bar Pull-ups

*Performed with workout weight at workout speed

Monkey Business (Time)


4 Rounds:
400 Meter Run
20 Dumbell Hang Clean & Jerks (50/35)
15 Chest to Bar Pull-ups

STIMULUS

Balanced conditioning piece today – containing one mono-structural, weightlifting, and gymnastics movement
Looking for a dumbbell weight that we’ll complete with 1 break maximum
Switch arms every 5 reps on the dumbbell hang clean and jerks
Choose a pull-up rep number or variation you can complete in 2-3 sets

STRATEGY

Run at a pace that allows you to go big on the inside movements
Try to get the hang clean and jerks done with one break maximum (20 unbroken or 10-10)
Switching arms every 5 reps is a good incentive to hold on for large sets, as one side is always resting
The size of the pull-up matters less than limiting time spent resting
Shoot for 1-3 quick sets, keeping breaks to a minimum (15, 8-7, 6-5-4)
Following the pull-ups is about 2 minutes of running where the arms can recover

MOVEMENT FOCUS
Dumbbell Hang Clean and Jerk
Grip

If your hand is large enough, using the hook grip here can be beneficial. Especially with pull-ups to follow, it can take some of the forearm burn out of the movement and allow you to use more hip power. If you’re not able to hook grip, the next best option is to try and get the knuckles under the handle so they point towards the ground.
SUBSTITUTIONS
Run
500 Meter Row
28/20 Calorie Assault Bike
Chest to Bar Pull-ups

Reduce Reps
Chin Over Bar Pull-ups

Body Armor


Optional

Metcon (No Measure)


3 Supersets:
10 Dumbbell Incline Bench Press
35 Low Banded Rows

Rest 2 Minutes Between Sets
STIMULUS

Upper body focused body armor session
Superset means you’ll move directly from the bench to the rows and rest for 2 minutes after
Choose a dumbbell weight and band tension that allows you to complete the work with no more than one break per set
Your choice whether to build in weight/tension or stay the same across
For the Dumbbell Incline Bench:
Face the palms away from the body
Touch the chest at the bottom
Touch the inside bells together at lockout
Low Banded Rows Demo: Video

SUBSTITUTIONS

If you don’t have an incline bench, stack some plates under one side of a bench to elevate it above the other end
Using a flat bench or completing dumbbell strict presses are also options

MOVEMENT PREP
2 Warmup Sets:

5 Incline Bench Press
10 Low Banded Rows

*Light weight for first set, then first round weight for second

0001195

CrossFit Ecstatic – CrossFit


Training Day Overview


“SLED DOG” WEEK 6:

Starting a new iteration of “Stamina Squats” this week. Upping the weight and bringing the reps down from 3 & 6 to 2 & 4.

Our snatch technique work leads us into a snatch-focused conditioning workout, “Rocket Power”.

Warm-up


10 mins or less

Stamina Squat


Stamina Squats

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

Barbell: 72% of Rep Max Back Squat
STIMULUS

First week of our new look stamina squats
Previously we completed 3 Front Squats + 6 Back Squats
Now we are upping the weight and bringing the reps down to 2 Front Squats + 4 Back 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% 1RM Back Squat)
2 Front Squats + 4 Back Squats (60% 1RM Back Squat)
1 Front Squat + 2 Back Squats (70% 1RM Back Squat

Front Squat (odd min – 2 FS)


Barbell: 72% of Rep Max Back Squat

Back Squat (even min – 4 BS)


Barbell: 72% of Rep Max Back Squat

Snatch Skill


Snatch Technique

On the Minute x 5:
3-Position Muscle Snatch
3 Overhead Squats

Rest 1 Minute

On the Minute x 7:
Power Snatch
Overhead Squat
Squat Snatch
STIMULUS

Keeping the weights on the light-moderate side here to work on snatch mechanics
Part 1:
Build between 35-45% of 1RM Snatch
Complete all 6 reps without dropping the barbell
Part 2:
Build between 55-65% of 1RM Snatch
You may drop the barbell before completing the squat snatch

MOVEMENT FOCUS
Muscle Snatches

The goal of the first movement today, the muscle snatch, is to improve mechanics and strengthen the turnover of the snatch. The better we execute a muscle snatch, the better we get at power snatches and squat snatches. Focus on the following points of performance to help improve across the board:

Aggressive extension of the hips, knees, and ankles
Bar on the body with elbows as high as possible
Hard punch up into the weight after elbows reach max height
No re-bend of the knees following extension

MOVEMENT PREP
3 Warmup Sets:

3-Position Muscle Snatch
3 Overhead Squats
3 Squat Snatches

Set 1: 20% of 1RM Snatch
Set 2: 25% of 1RM Snatch
Set 3: 30% of 1RM Snatch

Conditioning


MOVEMENT PREP
Warmup Set 1:

4 Bar-Facing Burpees
3 Power Snatches
2 Overhead Squats
1 Squat Snatch

*Performed with lighter weight at easy pace
Warmup Set 2:

4 Bar-Facing Burpees
3 Power Snatches
2 Overhead Squats
1 Squat Snatch

*Performed with workout weight at workout pace

Rocket Power (Time)


For Time:
21 Bar-Facing Burpees
21 Power Snatches (115/85)
15 Bar-Facing Burpees
15 Overhead Squat (115/85)
9 Bar-Facing Burpees
9 Squat Snatches (115/85)

STIMULUS

Looking for a weight we will likely cycle quick singles on the snatches and complete the overhead squat within 2 sets
Note that the barbell movements change as the reps drop
A two-foot take off and landing is required for the bar-facing burpees

STRATEGY

Cycle quick singles or very manageable sets on the snatches
21’s: 8-7-6, 6-5-5-5, 3’s, or singles
9’s: 5-4, 4-3-2, 3’s, or singles
Those are likely the most consistent options that limits time spent not moving
Shoot for 1-2 sets on the overhead squats (15 or 8-7)
Push the pace on the burpees knowing you’ll be completing singles or very small sets on the barbell

0001194

CrossFit Ecstatic – Community WOD


Conditioning


MOVEMENT PREP
Warmup Round 1:

100 Meter run
9 Deadlifts
6 Hang Power Cleans
3 Push Jerks

*Perfomed with lighter weight at a steady pace. This is a great place to practice the strategic break-up strategy. Go 8-1 on the deadlifts, 5-1 on the hang power cleans, and 3 straight on the push jerks.
Warmup Round 2:

50 Meter run
4 Hang Power Cleans
2 Push Jerks

*Performed with workout weight and slightly faster.

Assault on DT (Time)


5 Rounds:
200m Run (or 15 Calorie Air Runner)
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Barbell: (135/95)

STIMULUS

Completing a mash-up of the hero workout “DT”
The barbell complex is broken up with 200 meter runs
With the runs giving you a break from the weight, we’re looking to go for big chunks on barbell
The weight we choose will likley be determined by the hang power cleans or push jerks
Choose a load that you can complete the hang power clean in 1-2 sets and the push jerks unbroken
The workout is named “Assault on DT” because this CompTrain workout will be programmed today in the spectator workout are at the CrossFit Games on Assualt Air Runners
If you don’t have access to an Air Runner, complete these as traditional 200 meter runs

STRATEGY
GENERAL

It’s all about consistency across the 5 rounds today
Find a break-up strategy from the first round that you see yourself holding in rounds 3 and 4
Use strategic breaks on the barbell to help you go bigger on each movement, especially on the hang power cleans and push jerks
Just like with normal “DT”, this means breaking with 1 rep to go on the deadlifts and cleans to ensure you can maintain large sets without having to do any extra reps

DEADLIFTS

This is the easier movement of the three, and also the easiest to break up
Shoot for 2-3 Sets
2 Sets: 11-1
3 Sets: 6-5-1

HANG POWER CLEANS

Shoot for 2-3 sets on the hang power cleans as well
Less breaks means less extra deadlifts you have to perform
2 Sets: 8-1
3 Sets: 5-3-1

PUSH JERKS

* Once the bar is on the shoulders, try to hold on for all 6 reps
* Having to break means having to perform extra power clean reps that don’t count towards the score
* 1 Set: 6

RUN

Run at a pace that you can replicate your plan on the barbell for all five rounds
MOVEMENT FOCUS

The beef of this workout is the hang power cleans and push jerks
Focus on an aggressive jump with the legs to get the weight from hip to shoulder and shoulder to overhead
This strong jump gives the barbell the “weightless” feeling that gives you more time to drop under the weight

SUBSTITUTIONS

If Unable to run:
15/12 Calorie Assault Bike or Row

0001193

CrossFit Ecstatic – CrossFit


Training Day Overview


“SLED DOG” WEEK 5 (DELOAD WEEK):

Backing off total volume in this deload week.

Building confidence and positioning with overhead skill work to start things out.

Working the engine with two simple three-round couplets to follow.

Warm-up


10 mins or less

Skill Work

Metcon (No Measure)


SKILLS

Alternating For 15 Minutes:
Station A: Handstand Walk Practice
Station B: 50′ Single Arm Dumbbell Overhead Walking Lunge
STIMULUS

Alternating between two different overhead skill movements
The goal here is to build confidence with our positioning upside down and with the dumbbell overhead
As a rough guideline, look to spend about 1:30 on each movement
This puts you right at 5 times at each station in the 15 minute window
For the single dumbbell overhead walking lunge, choose weight that you can complete 25′ lengths unbroken
Turn around at 25′ and come back with the other arm
You can build in weight across the 15 minutes, but keep it to weights that allow for solid positioning
For the lunge, the back knee must touch the ground on each rep and you must stand to full extension between steps
Score is heaviest dumbbell used for the lunge

MOVEMENT FOCUS

Handstand Walks: Rotate the hands out slightly. This subtle rotation can increase wrist mobility and allow you to lean further forward. The better lean you have, the easier it is to successfully move forward down the floor.
Dumbbell Overhead Lunge: Rotate the armpit forward with the elbow locked by the ear. This externally rotated position is the most stable position for the should to support the dumbell.

SUBSTITUTIONS
Handstand Walk

30-60 Second Nose to Wall Handstand Hold on Wall
2-3 Wall Walks
Handstand Walk Toward the Wall (Start Close and Work Your Way Back)

MOVEMENT PREP
Warmup Round 1:

20 Second Handstand Hold on Wall
10 Walking Lunge Steps (No Weight)
Warmup Round 2:

Performed With Lighter Dumbbell:
1-2 Handstand Walk Attempts
4 Dumbbell Overhead Walking Lunge Steps (Each Arm)
Warmup Round 3:

Performed With Opening Weight Dumbbell:
1 Handstand Walk Attempt
4 Dumbbell Overhead Walking Lunge Steps (Each Arm)

Conditioning


MOVEMENT PREP
Warmup Round 1:

2 Rounds:
5 Calorie Row
10 Double Unders

Into..

With Lighter Dumbbell:
6 Dumbbell Deadlifts (Each Side)
3 Lateral Dumbbell Burpees
6 Dumbbell High Pulls (Each Side)
3 Lateral Dumbell Burpees
6 Alternating Dumbbell Snatches
Warmup Round 2:

5 Calorie Row
10 Double Unders

Into…

4 Alternating Dumbbell Snatches (Workout Weight)
2 Lateral Dumbbell Burpees

Cool Whip (Time)


3 Rounds:
21/15 Calorie Row
75 Double Unders

Directly Into…

3 Rounds:
20 Dumbbell Snatches (50/35)
12 Lateral Dumbbell Burpees

STIMULUS

Completing two separate couplet workouts with no rest between
Finish all three rounds of the calorie row and double unders before moving on to the dumbbell snatches and lateral dumbbell burpees
Choose a double under variation that you can complete in less than 90 seconds
Pick a dumbbell weight that you can complete in 1-2 sets per round if switching hands in the air
Alternate hands every rep on the dumbbell and touch both heads of the bell to the floor
Pass the feet over the top of the dumbbell in the burpee, taking off and landing with two feet

STRATEGY

In each couplet, we want to spend as much time moving as possible
Adjust your pace on the row and the burpees (movement you won’t break up) to go for large sets on the double unders and dumbbell snatches (movements you would break up)
If you are confident with going for big sets on the double unders and dumbbell snatches, you can afford to go a little faster on the row and burpees
Aim for consistency of speed across the three rounds of each section

MOVEMENT FOCUS

Dumbbell Snatches: Just like on the dumbbell overhead walking lunge, look to finish each dumbbell snatch with a strong locked out punch of the elbows next to the ear

SUBSTITUTIONS
Double Unders:

Reduce Reps
90 Seconds of Practice
120 Single Unders

0001191

CrossFit Ecstatic – CrossFit


Training Day Overview


“SLED DOG” WEEK 5 (DELOAD WEEK):

Backing off total volume in this deload week.

Opening up today’s training by working on our positioning off the floor.

Well-balanced interval work to finish — combining gymnastics, weightlifting, and monostructural work.

Warm-up


10 mins or less

Weightlifting

Clean (7×1 tempo: 7 sec up, 7 sec down)


Tempo Clean Deadlift
7 Sets of 1

Tempo: 7 Seconds Up, 7 Seconds Down

Set 1: 40%
Set 2: 45%
Set 3: 50%
Set 4: 55%
Sets 5-7: 60%
STIMULUS

Positioning is the focus of our opening piece for today
At lighter percentages of your 1RM Clean, take 7 seconds to reach the top and 7 seconds to lower the bar back down to the floor
The challenge here isn’t the weights themselves, rather maintaining control of the weights during the slow tempos
During each 14 second lift, let’s keep the hook grip on to simulate how we would typically clean
Rest as needed between sets to maintain quality

MOVEMENT FOCUS

Slowing things down really allows you to feel out a couple key points:
**Lats On: **Close the gap between the bar and the body, actively pressing back on the weight during the ascent and descent
Hips and Shoulders Together: Keep the torso angle the same until the legs straight or the bar is above the knee

MOVEMENT PREP
3 Warmup Sets:

Set 1: 25% of 1RM Clean
Set 2: 30% of 1RM Clean
Set 3: 35% of 1RM Clean

*Practice 7 Seconds Up, 7 Seconds Down for Warmup Sets as Well

Then…

Begin 7×1 Working Sets

Conditioning


MOVEMENT PREP
Warmup Round 1:

1 Bar Muscle-up
2 Toes to Bar
4 Deadlifts (Lighter Weight)
8 Calorie Assault Bike

*Performed for quality, not speed
Warmup Round 2:

1 Bar Muscle-up
2 Toes to Bar
3 Deadlifts (Lighter Weight)
4 Calorie Assault Bike

*Ramp up pace to estimated workout speed

Ninja Turtle (Time)


5 Rounds, Every 4 Minutes:
3 Bar Muscle-ups
6 Toes to Bar
9 Deadlifts (225/155)
15/12 Calorie Assault Bike

STIMULUS

Going fast and furious in these quick, well-balanced intervals
We have a little gymnastics, a litte weightlifitng, and a little work on the bike
The small numbers on the three bar movements are designed that you are able to complete them ideally without breaking
Choose variations on the gymnastics and a weight on the barbell that you can complete unbroken each time
Looking for each round to take around 2:00-2:30 to complete, giving you 1:30-2:00 of rest
Record scores for each round, with the final score being the slowest of the 5 intervals

STRATEGY

We approach the most challenging skill movement of the workout, the bar muscle-up, coming off rest each round and in a very small number
Shoot for an unbroken set of bar muscle-ups to start each interval
While you could hold onto the bar after the last muscle-up and go into the first toes to bar, it’s likely best to drop and reset to maintain a rhythm and ensure the 6 reps stay unbroken
Fight for an unbroken set of 9 reps on the barbell, knowing that this is the last movement before we can get on the bike and just keep moving to the finish
** With the score today being the slowest round, pick a speed from the first round that you think you can replicate

MOVEMENT FOCUS

Just like our focus in the tempo clean deadlift, let’s aim to keep the hips and shoulders rising together
The first rep is always the most difficult because there is no momentum
Look to make the first rep the best rep

SUBSTITUTIONS
Bar Muscle-ups:

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

Toes to Bar:

* Reduce Reps
* Feet as High as Possible
* Knees to Elbow
* Knees to Waist

Assault Bike:

* Equal Calorie Row
* 200 Meter Run

0001190

CrossFit Ecstatic – CrossFit


Training Day Overview


“SLED DOG” WEEK 5 (DELOAD WEEK):

Backing off total volume in this deload week.

Our main focus for the day is a mash-up on the CrossFit benchmark workout “Kelly”.

Closing things out with a static and dynamic midline cash-out.

Warm-up


10 mins or less

Conditioning


MOVEMENT PREP
Warmup Round 1:

10 Calorie Row
100 Meter Run
10 Box Jumps with Step Down (Lower Height)
10 Medicine Ball Front Squats

*Performed at a very easy pace
Warmup Round 2:

5 Calorie Row
50 Meter Run
5 Box Jumps (Workout Height)
5 Wallballls

*Performed at estimated workout speed

Kelly Rowland (Time)


For Time:
50/35 Calorie Row
3 Rounds of “Kelly”
50/35 Calorie Row

*1 Round of Kelly:
400 Meter Run
30 Box Jumps (24/20)
30 Wallballs (20/14)

STIMULUS

Starting the day with a mash-up of a CrossFit Benchmark, “Kelly”
The main work is the 3 Rounds of Running, Box Jumps, and Wallballs
There is 50/35 Calorie Row buy-in and a cash-out on either end of the Rounds of “Kelly”
Looking for this work to take somewhere in the 20-25 minute range
Rx for the box jumps is two foot jump and full extension at the top
Choose a wallball weight that you can complete in 3 sets

STRATEGY
GENERAL

Find a moderate pace throughout that you could sustain for a 20-25 minute effort
Push for bigger wallball sets within the workout today, as that is the only movement we would break up into sets

ROW

Treat the first row as more of a buy-in than as part of the workout
Look to match or increase your pace on the final row, as there is no work to follow

WALLBALLS

Shoot for 1-3 quick sets on the wallballs
1 Set: 30
2 Sets: 15-15 or 20-10
3 Sets: 12-10-8 or 10-10-10

MOVEMENT FOCUS

With the wallball being the only movement that we would break-up in this workout, we’ll bring our attention to efficiency here to maximize our ability on each set
Very often it is the shoulders that fatigue first in this movement
We can offset some of that shoulder fatigue by finding 3 points of contact in the squat and bringing the arms back down after throwing the ball
The first two points of contact are the hands, with the third being either the chin or the chest
That third point of contact takes some of the load off the shoulders and can help minimize the burn

SUBSTITUTIONS

If you are unable to run, complete one of the following:
28/20 Calorie Assault Bike
500 Meter Row

Midline

Metcon (No Measure)


3 Supersets:
1 Minute D-Ball Hold
20 GHD Sit-ups

Rest 2 Minute Between Sets
STIMULUS

Working the midline with one static movement, the D-Ball Hold, and one dynamic movement, the GHD Sit-up
There is no prescribed weight on the D-Ball, it is athlete’s choice
Choose a load on the D-Ball and rep scheme on the GHD that is challenging, but ones that you can complete without breaking for all three rounds

STRATEGY

This midline piece is completed as a superset, meaning you’ll move directly from the D-Ball Hold to the GHD Sit-ups
With the rest build in between sets, aim to complete both of these movements without breaking

MOVEMENT FOCUS

D-Ball: Hug the ball high on the body and aim to keep a straight line from head to toe
GHD: Fire the quads by driving the knees down to assist you in sitting up

SUBSTITUTIONS

If you don’t have access to a D-Ball, complete a 1 Minute Heavy Kettlebell Front Rack hold
If you don’t have access to GHD, complete 10 Strict Toes to Bar or 20 Weighted AbMat Sit-ups

MOVEMENT PREP
2 Warmup Sets:

:10 Seconds D-Ball Hold
:20 Seconds Rest
:10 Seconds GHD Sit-ups
:20 Seconds Rest

0001189

CrossFit Ecstatic – CrossFit


Training Day Overview


“SLED DOG” WEEK 5 (DELOAD WEEK):

Backing off total volume in this deload week.

Starting the day with two Push Jerk skill builders. The focus here is on quality of movement over load.

This leads us into “on the minute” percentage work for the Push Jerk.

Finally, a grinder of a triplet to finish things out.

Warm-up


10 mins or less

Weightlifting

Strict Press (3×5)


STRICT PRESS FROM JERK RECEIVING POSITION

For Quality:
3 Sets of 5

STIMULUS

The focus on this strict press variation is to hammer home the receiving position of the push jerk
You can build in weight, but keep the loading light enough that it preserves the quality of the movement
Rest as needed between sets to maintain solid positioning

MOVEMENT FOCUS

The focus here is keeping a tight midline and a straight bar path
Keeping the weights light and tempo controlled enables you to better feel out those two points of performance

Push Jerk


PAUSING PUSH JERK

For Quality:
3 Sets of 3

*Pause For 2 Seconds in Dip & Catch

STIMULUS

Progressing from the jerk strict press to a more dynamic movement, the pausing push jerk
There will be a two second pause in both the dip and the catch position
Like the previous skill builder, build in weight while maintaining quality
The general percentage we’re looking for here is to keep these below 50% of your 1RM Push Jerk
Rest as needed between sets to maintain solid positioning

MOVEMENT FOCUS

The focus here is finding the heels in both the dip and the catch
Jumping and landing with the heels on the ground allows for better power and balance
Good movement here sets us up nicely for good looking percentage work that follows

Push Jerk (3-3-3-3-3)


PUSH JERK

Every 2 Minutes x 5 Sets:
3 Push Jerks

Set 1: 60%
Set 2: 65%
Set 3: 70%
Set 4: 70%
Set 5: 70%
STIMULUS

Coming out of the rack, we’ll work through some manageable percentage work here to tie the knot on the push jerk skill and strength session
Complete 3 reps every 2 minutes
Rounds begin on the 0:00 – 2:00 – 4:00 – 6:00 – 8:00
Rest with whatever time you have remaining until the next 2 minute interval begins

STRATEGY

With this work taking place every 2 minutes, having your weights planned and laid out ahead of will help you stay on track with the clock

MOVEMENT FOCUS

Putting everything we focused on in the strict presses and pausing push jerks together here for the percentage work
Keep the belly tight, bar path straight, and weight back in the heels

Conditioning


MOVEMENT PREP
Warmup Round 1:

9 Kettlebell Swings
6 Kettlebell Reverse Lunges
3 Push Jerks

*Performed at Lighter Weights
Warmup Round 2:

6 Kettlebell Swings
4 Kettlebell Reverse Lunges
2 Push Jerks

*Performed with Workout Weights

Beef Jerky (AMRAP – Rounds and Reps)


AMRAP 12:
21 Kettlebell Swings (53/35)
14 Kettlebell Reverse Lunges (53/35)
7 Push Jerks (165/115)

STIMULUS

Grinding through a weightlifting triplet to finish out our gym session today
Choose weights on all 3 movements that you can complete in 1-2 sets each round
The kettlebell is held in a goblet position for the reverse lunges
Alternate legs each rep for a total of 7 per side
The push jerk barbell comes from the ground
Looking to complete somewhere in that 3-4 round range, meaning each round takes somewhere between 3-4 minutes

STRATEGY

One planned break on each movement makes these sets very manageable both mentally and physically
If there is one movement you plan on holding onto unbroken, make it the push jerks
The extra clean that comes with breaking the push jerk will be the most taxing break of any movement
Kettlebell Swings: 21 Straight or 12-9
Kettlebell Reverse Lunges: 14 Straight or 8-6
Push Jerks: 7 Straight or 4-3

MOVEMENT FOCUS

Preserve movement focus from Push Jerk skill & strength session

0001188

CrossFit Ecstatic – Community WOD


Conditioning


Specific Primer for “Heartburn”:
Aim first is to find the combination of the thruster/pull-up/burpee triplet.
At low intensity, two-rounds:
5 Thrusters
5 Pull-Ups
5 Burpees

Followed by a single full round that follows a moderate distance run.

400 Meter Run, aiming to get faster every 100m. By the time we reach the final 100m, let’s aim to be at our working pace. Into…
7 Thrusters
7 Pull-Ups
7 Burpees

Following, rest 4:00, and begin.

Heartburn (Time)


1 Mile Run, directly into:
7 Rounds of the “Bergeron Beep Test”*

1 Round of “BBT”:
7 Thrusters (75/55)
7 Pull-Ups
7 Burpees

If we are not running today, completing an equal row (1,600 meters), is our recommended modification.

After a single mile run, the athlete moves into 7 rounds of the 7/7/7 complex (Thruster, Pull-Up, Burpee). Standards on the pull-ups are chin over, with burpees being of the classical sense. Jump and touch hands overhead with open hips and knees (not bar over today).

Time wise, we are looking at spending similar ranges on both parts – run and indoor work. Pacing wise, we want to place our effort however more on the rounds of BBT, than the run. Reason being, transitions.

On the run, let’s push our pace to roughly the 2-3 mile pace we would hold if running a time trial. Fast and aggressive, but one that we can run directly indoors to start the first thruster. And on this run, on the final 200 meters, slow our pacing just a bit further to gather ourselves for the work inside.

Inside the gym, transitions count. In full, we are looking at 21 transitions from the start of entering the gym. It is incredibly easy to allow a second or two to tick by without us even realizing it. With diligence in our transitions, it is entirely possible to move upwards towards a minute faster in today’s workout.

As we push our transitions, we also need to take into account how we “recover”. On the thrusters and pull-ups, although methodical efficient movement will be our aim, it will be challenging to level out our breathing and heart rate during these movements. What is far easier to control our breathing on, is the burpees. Completing these burpees as “breathing burpees” affords us a chance to slow the pace just enough for us to continue the pace on the next round. “Breathing burpees” are simply a very controlled pace, where after the jump and clap, we allow our arms to slowly come down to our sides, as we take .5-1.5 seconds to get a full bre

0001187

CrossFit Ecstatic – CrossFit


Training Day Overview


Week #4 of “Sled Dog”.

3 Parts to our Friday:
1. Squat Snatch – Technique, and Stamina
2. Conditioning – “Hop Scotch”
3. Odd-Object Conditioning

Warm-up


10 mins or less

Weightlifting

Muscle Snatch (5×3)


5 Sets of 3: Muscle Snatch – http://youtu.be/3l9Adagax1Y

Start at 40% of our estimated 1RM, and aim to build to a moderate for the day. This is a movement that will stay on the lighter side given it’s nature… building towards, but likely not exceeding, 55%.

The Muscle Snatch is similar to the Push Press. In both movements, we are using the arms to finish off the movement. We come to full extension with the lower body, putting our best power into the bar, but we are not getting back beneath it. Instead, we “muscle” the bar overhead.

What this train is the speed of our turnover in the lift. The change of direction from a pull. to a pressing motion.

Focus points:

High pull. If we don’t keep the bar close to our body, and swing it out in front, it will stay out there.
Connection. If we lose a feel of connection to the bar, we won’t be able to finish the lift. Stay in connection to the bar with our lats constantly being squeezed “on”.
Speed in the turnover. Although obvious, thinking fast hands to lockout is a very important aspect to finishing the lift.

Squat Snatch (5 Touch n Go OTM x 5 mins)


On the Minute x 5:
5 “Touch and Go” Squat Snatches

This is a workout we will repeat, so let’s start with a baseline today. Athlete’s choice on the loading, with the intention being that we hold the same weight across (and building in the next iteration). **A good starting place to be in here is 60% of our estimated 1RM.**

If we are *unable* to complete the OTMx5 with the same weight across, make a note to ourselves where we failed as we will have a chance to improve on so. But as we start, it is far better to choose a load that is slightly too light, and make it, than choose one that is slightly too heavy, and not.

Conditioning


Specific Primer for “Hop Scotch”:
2 Rounds, at a lighter load than in the workout:
5 Power Snatches
4 Box Jump Overs

Simply feeling out the combination, and doing so with a lighter load to work on our cycling. Let’s touch and go these reps to find the movement pattern.

Rest as needed, followed by a build to our working load.

2 Rounds, resting 1:00 between efforts. The aim is to bring our level of intensity higher on the second compared to the first.

3 Power Snatches
3 Box Jump Overs
2 Power Snatches
2 Box Jump Overs

Following, rest 4:00, and begin.

Hop Scotch (Time)


5 Rounds:
10 Power Snatches (96/65)
10 Box Jump Overs (24″/20″)

In “Hop Scotch”, we are looking for a light load on the barbell. One that we can cycle for 21+ reps unbroken when fresh, so that we turn this piece into a metabolic challenge (versus a strength issue). We want this workout to be short, fast, and intense.

Despite these intentions, we still want to think through the full five rounds in our strategy. What our strategy is not, is to hold onto the bar for as long as we can and then change to smaller sets. Put ourselves, visually, into the 4th rounds. How we are breaking up the barbell there may be a good starting point in the opening rounds. Consistency always trumps coming out hot, with the one exception being… out-running the workout. And those are few and far between, being in the very short time frame.

On the box jump overs, think tight motions. This is a movement where we can spill body parts all over the place, expending energy when we don’t need to. In the warmup, think through our movement here and aim to tighten things down. No wasted motion, leads to no wasted energy.

ODD-OBJECT CONDITIONING

Metcon (No Measure)


Not for Time:
100m Sled Pull – Light Load
30 AbMat Sit-Ups, 30 Hip Extensions
100m Sled Pull – Moderate Load
20 Weighted AbMat SU, 20 Weighted Hip Ext
100m Sled Pull – Heavy Load
10 Weighted AbMat SU, 10 Weighted Hip Ext

In the opening round, we have our lightest sled pull along with unweighted midline movements. In rounds two and three, we are building to moderate and heavy loads. Not for time or score, but moving with a purpose.

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