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CrossFit Ecstatic – CrossFit


Training Day Overview


“Katana” Week 1.

Starting off Day 1 of “Katana” with a “Capacity Builder” – a staple of our new cycle.

Our second piece is simple, yet effective 3-round triplet workout.

Warm-up


10 mins or less

Capacity Builder


MOVEMENT PREP
1 Set at Each Weight:

2 Power Cleans
2 Front Squats
2 Push Jerks

After Each Set: 1-2 Ring Muscle-ups

Capacity Bulder (4 Rounds for reps)


In a 1:30 Window:

9 Power Cleans (115/85)
9 Front Squats (115/85)
9 Push Jerks (115/85)

Time Remaining: Max Ring Muscle-ups

Rest :30 Seconds
In a 1:30 Window:

7 Power Cleans (135/95)
7 Front Squats (135/95)
7 Push Jerks (135/95)

Time Remaining: Max Ring Muscle-ups

Rest :30 Seconds
In a 1:30 Window:

5 Power Cleans (155/105)
5 Front Squats (155/105)
5 Push Jerks (155/105)

Time Remaining: Max Ring Muscle-ups

Rest :30 Seconds
In a 1:30 Window:

3 Power Cleans (185/135)
3 Front Squats (185/135)
3 Push Jerks (185/135)

Time Remaining: Max Ring Muscle-ups

STIMULUS

Completing 4 rounds of a 1:30 workout window, with :30 seconds of rest between
New rounds begin on the 0:00 – 2:00 – 4:00 – 6:00
The weights climb with each round while the reps drop:
115/85
135/95
155/105
185/135
While these are the prescribed weights, we want to stay around 45-50-55-60% of your 1RM Clean and Jerk
With whatever time you have remaining in each window, complete as many Ring Muscle-ups as possible

SUBSTITUTIONS
Ring Muscle-ups

Strict Banded Ring Muscle-ups http://youtu.be/jtmu_0qVZnk
Jumping Ring Muscle-ups

Conditioning


MOVEMENT PREP
Warmup Set

2 Rounds:
100 Meter Run
3 Burpee Box Jump Overs
5 Thursters (Workout Weight)

Complete the 2nd round faster than the 1st round

Master Splinter (Time)


3 Rounds:
400 Meter Run
12 Burpee Box Jump Overs (24/20)
15 Thrusters (95/65)

STIMULUS

Looking for this simple triplet workout to take somewhere in the 12-16 minute range to complete (4:00-5:20 per round)
Choose a weight on the thruster that you can complete with 1 break max on each round
There is no need to stand to full extension on the burpee box jump overs

STRATEGY

The first thing to consider today is how to approach the Thruster bar
With this being the only movement you’d stop moving on, let’s try to minimize the number of sets here
1 Set: 15
2 Sets: 8-7
One way you can minimize sets on the bar is to be smooth on the runs and burpee box jump overs
Find a speed on both movements in round 1 that you see yourself maintaining throughout
It’s not about moving fast in the first round – it’s about sustaining or improving upon your first round pace in rounds 2 and 3

SUBSTITUTIONS
Run

500 Meter Row
28/20 Calorie Assault Bike

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CrossFit Ecstatic – CrossFit


Recovery


Recovery Thursdays:
Mobility to prepare for the remainder of the week. If you have access to the gym and would like to head in to mobilize further, that is ideal. But the below stretches are designed so that we can do these at home, if need be.

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


Option 1:

Full Rest Day

Being a de-load week, we recommend taking the full day off
Option 2:

30 Minute Swim or Hike

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CrossFit Ecstatic – CrossFit


Training Day Overview


DELOAD WEEK:
Grabbing a buddy and performing a big workout we complete every year on September 11th to honor the lives lost in the terrorist attacks 18 years ago today in New York City.

Warm-up


10 mins or less

Conditioning


MOVEMENT PREP
Warmup Set 1:

500 Meter Row
2 Rope Climbs
4 Bear Complexes

Use Lighter Weight and Split Work in Half
Warmup Set 2:

200 Meter Row
2 Rope Climbs
2 Bear Complexes

Use Workout Weight and Split Work in Half

Always Remembered (Time)


Teams of 2:
Buy-In: 2001 Meter Row

4 Rounds:
9 Rope Climbs
11 Bear Complexes (135/95)

Cash-Out: 2977 Meter Row

MEANING

“Always Remembered” is an annual workout done to honor those who lost their lives on 9/11/01 in the terrorist attacks in New York City
The 2001 meter row represents the year.
The 4 rounds represents the four planes.
The 9 Rope Climbs represents the month.
The 11 Bear Complexes represent the day.
The 2977 meter row represents the lives lost.

STIMULUS

We’ll grab a buddy and work hard for those who lost their lives 18 years ago today
This is a longer workout that takes between 35-45 minutes to complete
After completing the 2011 meter row, partners will work through the four rounds of rope climbs and bear complexes before finishing with the 2977 meter row
Teammates can split up the work however they see fit
1 Bear Complex: 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Back Rack Push Press
The limiting factor on the barbell will likely be the push press or back rack push press
Choose a weight that you could complete 20+ reps unbroken when fresh
If teammates are using different weights, it’s ok to use 2 barbells

STRATEGY
BUY-IN ROW

Looking for quick bursts on the rowers while the other partner rests
Switching every 200 meters gets the work done in 5 sets each
Switching every 250 meters gets the workout done in 4 sets each

ROPE & BARBELL

You can take a pretty straightforward approach with these 2 movements
Switching with your partner after a single repetition will likely be the most consistent option across all 4 rounds

CASH-OUT ROW

Switching every 200 meters gets the work done in around 7-8 sets each
Switching every 250 meters gets the workout done in around 6 sets each

MOVEMENT FOCUS
Bear Complex

For the Bear Complexes, it is let’s avoid blending the squats and presses together
Flow:
Complete a power clean and stand all the way up
Complete a front squat and pause before completing the push press
Bring the bar to the back rack, complete the back squat, then pause before completing the back rack push press

SUBSTITUTIONS
Bear Complex

If you’re not able to or are not comfortable bringing the bar behind your neck from overhead, complete the complex below:
1 Power Clean
1 Front Squat
1 Push Press
1 Front Squat
1 Push Press

Rope Climbs

5:1 Pull-ups
3:1 Strict Pull-ups
2:1 Seated Rope Pulls
1:1 Half Rope Climbs

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CrossFit Ecstatic – CrossFit


Training Day Overview


DELOAD WEEK:
Two simple and effective couplets and triplets on today’s menu.

We’ll start off with a 5-round triplet workout lasting about 15-20 minutes.

After that we’ll work on upper body pressing and pulling stamina in a 6-minute strict gymnastics couplet.

Warm-up


10 mins or less

Conditioning


MOVEMENT PREP
Warmup Set 1:

10 Kettlebell Swings
200 Meter Run
10 Double Unders

Lighter Weight
Warmup Set 2:

5 Kettlebell Swings
100 Meter Run
10 Double Unders

Workout Weight

Road Trip (Time)


5 Rounds:
15 Kettlebell Swings (70/53)
400 Meter Run
40 Double Unders

STIMULUS

Choose a weight on the kettlebell swing that you’re able to complete 25+ reps unbroken when fresh
Within the workout, this should be a weight that you can complete with 1 break max
This workout should take somewhere between 15-20 minutes to complete

STRATEGY

Try to bite off big chunks on the double unders and kettlebell swings, as that is the only place you’d stop moving
If you are comfortable with going unbroken on each of these stations, think about bringing up the run pace a little bit
As far as overall round pacing, think of the 5-round workout as follow:
Rounds 1-2: Come out slower than you want to on the runs in order to maintain speed later
Rounds 3-4: These are the rounds we want to hold onto our round splits from the first 2 rounds or even slightly improve upon them
Round 5: Finish strong, looking to make this your best round of all 5

SUBSTITUTIONS
Runs

500 Meter Row
28/20 Calorie Assault Bike

Double Unders

Reduce Reps
1 Minute of Practice
80 Single Unders

Gymnastics Conditioning


MOVEMENT PREP
Warmup Set:

1 Strict Handstand Push-up
1 Strict Pull-up
2 Strict Handstand Push-ups
2 Strict Pull-ups

Metcon (AMRAP – Reps)


AMRAP 6:
1 Strict Handstand Push-up
1 Strict Pull-up
2 Strict Handstand Push-up
2 Strict Pull-ups
3 Strict Handstand Push-up
3 Strict Pull-ups

Continue to add (1) rep to each movement until the cap is reached
STIMULUS

Working strict pressing and pulling in this ascending rep gymnastics piece
Continue to add 1 rep to each movement on each round until the 6 minutes is up

STRATEGY

The rounds that you can see on the screen (1-2-3) are simply the buy-in to the higher rep rounds
The goal is to break the higher sets into a way that allows you to continue moving as much as possible
Start breaking the movements into 2 or even 3 sets early to prevent burnout
Break up movements before your pull or press starts to slow, as it becomes a lot more difficult to come back from once your near redline

SUBSTITUTIONS
Strict Pull-ups

Banded Pull-ups
Ring Rows
Strict Handstand Push-ups

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

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CrossFit Ecstatic – CrossFit


Training Day Overview


DELOAD WEEK:
Starting this deload week with some overhead squat technique and positioning work.

We’ll carry that over into our conditioning piece: A 2-round burner of overhead squats and assault bike.

Warm-up


10 mins or less

Weightlifting

Tempo Overhead Squat (3×1)


5 seconds down, 2 second pause in the bottom.
3 Sets of 1

Sets: 50-55-60%
STIMULUS

Tempo Overhead Squat: 5 Second Negative + 2 Second Pause in Bottom
These percentages are based off your 1RM Overhead Squat
Sets: 50-55-60%
All reps are taken from the rack
Rest as needed between sets

SUBSTITUTIONS

If unable to Overhead Squat, Front Squats are the Next Best Option

MOVEMENT PREP

Take 3-4 Sets to Build to Opening 50%

Pausing Overhead Squat (3×1)


2 second pause in bottom (normal speed down)
3 Sets of 1

Sets: 65-70-75%
STIMULUS

Pausing Overhead Squat: 2 Second Pause in Bottom (Normal Speed Down)
All reps are taken from the rack
Rest as needed between sets

SUBSTITUTIONS

If unable to Overhead Squat, Front Squats are the Next Best Option

MOVEMENT PREP

1-2 Sets to Build to 65%

Conditioning


MOVEMENT PREP
Warmup Set 1:

5 Pausing Overhead Squats
10 Calorie Bike
5 Overhead Squats

Performed at Lighter Weight
Warmup Set 2:

5 Overhead Squats
5 Calorie Bike

Performed at Workout Weight

Hot Mess (Time)


2 Rounds:
25 Overhead Squats (115/85)
35/25 Calorie Assault Bike

STIMULUS

Looking for a weight in “Hot Mess” that you could complete the 25 overhead squats unbroken when fresh
Within the workout, you should be able to complete these with 2 breaks maximum
If you’re on the fence about weight, it’s better to go lighter and faster – as this workout is designed to take 10 minutes or less

STRATEGY
OVERHEAD SQUATS

How to approach the overhead squats is the big priority in today’s workout
Pick a strategy in round 1 that you see yourself sticking with in the second round and that allows you to still have some “go” on the bike
For example, it is better to break the 25 reps into 2 sets and have a push on the bike than it is to go unbroken on teh barbell and crawl through the calories
Belows are some common options on how to break-up (or not break-up) the overhead squats:
1 Set: 25 Unbroken
2 Sets: 15-10
3 Sets: 10-8-7

BIKE

Choose a moderate pace on the first round bike that allows you to stick to the barbell plan at the start of the second round
Look to increase your pace on the bike in round 2, as there is no work to follow

SUBSTITUTIONS

If Unable to Assault Bike:
Equal Calorie Row

Bryant Johnson

Bryant Johnson

Owner/Coach

CrossFit Level 1, CF-L2, CrossFit Kids, CrossFit Football, Retired 9 yr NFL Wide Receiver

Michael Jenkins

Michael Jenkins

Owner/Coach

Josh Diehl

Josh Diehl

Coach

CF-L1

Michelle Casto

Michelle Casto

Coach

CF-L2, CrossFit Mobility

Sawyer Green

Sawyer Green

Coach

CrossFit Level 1