0001186

CrossFit Ecstatic – CrossFit


Metcon (Time)


“The Koppie Krawl”

For Time [30 min CAP]

4 rounds
8 Bench 155/105
6 DB Snatch 65/40
4 Bar MU

Straight Into: 8 DBall Over Shoulder 150/100

3 rounds
8 Bench 155/105
6 DB Snatch 65/40
4 Bar MU

Straight Into: 6 DBall Over Shoulder 150/100

2 rounds
8 Bench 155/105
6 DB Snatch 65/40
4 Bar MU

Straight Into: 4 DBall Over Shoulder 150/100

1 rounds
8 Bench 155/105
6 DB Snatch 65/40
4 Bar MU

Straight Into: 2 DBall Over Shoulder 150/100

0001185

CrossFit Ecstatic – CrossFit


Training Day Overview


Week #4 of “Sled Dog”

Three parts today”
1. Deadlift Stamina. An ascending ladder of reps, with a fixed load, we are resting just enough as needed to maintain unbroken sets.
2. Body Armor. Single arm dumbbell pressing, focusing on positions.
3. Conditioning. “Trail Blazer” is a triplet of running, double-unders and push presses at a moderate load.

Warm-up


10 mins or less

Metcon (Weight)


3-6-9-12-15: Unbroken Deadlifts (60%)
After each set, 30% of our Max Strict HSPU

Barbell loaded at 60% of our estimated 1RM Deadlift.

Inside this piece, we are looking to hang onto the barbell in an ascending repetiton scheme. What starts on fairly easy turns into a stamina play, where we resting just enough in order to get the next set unbroken.

We are looking to complete both movements unbroken as well – deadlifts and strict HSPU.

If we are not completing strict handstand pushups today, let’s adjust to regular pushups with tomorrow in mind. Tomorrow we’ll be going overhead with barbells, leaving an estimated 30% of our max pushups a great option for today.
Record DL weight, write in comment section, SHSPU

Body Armor

Metcon (No Measure)


In a 5:00 Window:
Unilateral Dumbbell Strict Press
7-Rep Heavy (each side)

In a 5:00 Window:
Unilateral Dumbbell Push Press
7-Rep Heavy (each side)

Building to a heavy weight on each movement, with a full set being 7 reps completed on each side. Position and movement over loading here… let’s have this bolster our overhead strengths, versus potentially ingrain poor habits.

Not for tracked score, but make note to ourselves below how we felt.

Conditioning


Specific Primer for “Trail Blazer”:
Feeing through the combination of the run, to the jump rope, will be the first focus. Isolating that couplet gives us a chance to warm these two movements together.

2 Rounds:
200 Meter Jog
20 Double-Unders
100 Meter Run (a little faster now)
10 Double-Unders

Following, as we bring in push press, we are now moving to a movement where instead of finding the middle of our foot, we are aiming to find our heels. Let’s ensure we’re finding our posterior chain through so as we can guarantee our quads and calves will be heavily called upon with the row/rope combo.

1 Round, resting 1:00 between:
200 Meter Run (aiming for workout pace):
15 Double-Unders
5 Push Presses

Trail Blazer (Time)


3 Rounds:
800 Meter Run
80 Double-Unders
21 Push Presses (115/85)

Stimulus wise, we are looking for a moderate push press. One that we could cycle for 21+ reps unbroken when fresh if we had to.

With that said, our rep counts in this workout are intended to push us a bit. Both are set at totals each round that are within reach, but may require a second set. At the very least, it’s a chance to be aggressive with how we break this workout up, knowing we have a good distance on the run to recover.

Pacing wise on the run, we are looking to first strategize in relation to our abilities on movements inside the gym. If we for example see ourselves having a good battle with the jump rope, let’s ensure we’re pacing the run enough so that we can bring our best there. If it’s the opposite, and we are thinking large or unbroken sets, we can move towards what we feel would be a 5K race PR pace. Still reserved, but moving.

0001184

CrossFit Ecstatic – CrossFit


Training Day Overview


Week #4 of “Sled Dog”.

Three parts today:
1. Gymnastic Conditioning
2. Conditioning – “Nowhere Fast”
3. Midline Conditioning

Warm-up


10 mins or less

Gymnastics

Metcon (No Measure)


Not for Time:
1:00 Light Bike + 60% Max Ring Muscle-Ups
1:00 Light Bike + 12 Strict Ring Dips
1:00 Light Bike + 50% Max Ring Muscle-Ups
1:00 Light Bike + 9 Strict Ring Dips
1:00 Light Bike + 40% Max Ring Muscle-Ups
1:00 Light Bike + 6 Strict Ring Dips

Recovery, light pace on the bike. The intention here is that the bike simulates a metabolic environment, resulting in the following work on the rings to be more realistic.

If we are not completing ring muscle-ups today, which will be the vast majority of us, let’s use today to build some strict strength. With the bike providing a small bit of breathing to our training here, it results in more realistic training.

Not for Time:
1:00 Light Bike + 12 Strict Pull-Ups
1:00 Light Bike + 12 Strict Ring Dips
1:00 Light Bike + 9 Strict Pull-Ups
1:00 Light Bike + 9 Strict Ring Dips
1:00 Light Bike + 6 Strict Pull-Ups
1:00 Light Bike + 6 Strict Ring Dips

The 12-9-6 is intended to be fixed, where we are encouraging the use of bands to meet the work requirements. We can absolutely modify the numbers, but we want to the repetitions today to spur the adaptation. Although 6-4-2 is entirely an option, the stimulus we are after today is the higher volume efforts – even if it means we are using bands or assistance to get there. Let’s choose a challenging difficulty, but one that allows us to complete that first set in two sets or less (on both the strict pull-ups and strict ring dips).

Conditioning


Specific primer for “Nowhere Fast”
After building to our working weight, it is our intention to combine the two movements at two speeds – a warming intensity (to feel the combination out), and then at our working pace.

Warming Pace:
2-3 Rounds, at low intensity:
3-5 Toes to Bar
3 Power Cleans
If we plan on cycling touch and go reps, let’s save that for our second iteration. Here we can work on our setup on the bar for singles if we need to resort to in the workout.

Workout Pace:
2-3 Rounds:
5 Toes to Bar
One “set” of power cleans.
This set could be a touch and go set, or could be a handful of quick single. But what we are after is the feeling of a round inside the workout. Coming off the toes to bar, glance at the clock. After a single, or our set of reps, glance at the clock. Let’s gain an awareness of how fast the minute will move, and what’s a reasonable amount of reps to aim for in the workout.

Nowhere Fast (Time)


For Time, with a 9:00 Time Cap:
50 Power Cleans (155/105)
On the Minute – 5 Toes to Bar

The workout starts with 5 Toes to Bar. In the time remaining inside the minute, athletes work towards the 50 power clean total. At the turn of the minute, we return for 5 more Toes to Bar, cycling through this process until we either reach the 50 rep total, or the 9:00 time cap.

Stimulus wise, we are looking for a load that we are very confident we could “touch and go” for at least 10 reps when fresh. Inside the workout, we may turn to fast singles from the onset, but it’s a load that we can get back to our shoulders every time as soon as we get our hands on the bar. In an ideal situation, we are choosing a load that we are cycling for sets, further challenging ourselves with this combination. Lighter is better here, creating a far more potent workout.

Strategy wise, workouts like this can bait us in. It’s easy to fall victim to living inside that specific minute, feeling a sense of urgency to get as many reps as we can in before the next set of TTB. As in, too many reps. And we fall off hard.

It would not be uncommon to see a rep breakup scheme that looks like this by the minute:
12-9-6-6-5-5-5-2 (8 minutes of work)
8-7-7-7-7-7-7 (7 minutes of work)
If the athlete above slowed things down a bit in the opening rounds by opening with a single round of 8, and directly moving to 7’s, it beats the former layout by round of TTB.

Le’s think through a sustainable pace for the duration, versus trying to maximize our reps in the early minutes. With the target being 50, and not 30, it’s more a longevity piece than a sprint piece.

Midline

Metcon (Time)


21-18-15-12:
Calorie Row
GHD Sit-Ups

**Scale for GHD, Weighted AbMAt Sit-Ups (25/15# plate)

0001183

CrossFit Ecstatic – CrossFit


Training Day Overview


Week #4 of “Sled Dog”.
This is our last week before our mid-cycle deload, starting on the 29th.

1. Stamina Squats. This is our fourth and final week inside this specific repetition scheme. After our deload week, we will be transitioning to a 2/4 scheme at higher percentages.

2. Conditioning. “Hot Sauce”, interval training with 4 x AMRAP 3’s.

Warm-up


10 mins or less

Stamina Squat


Alternating “On the Minute” x 12 (6 Rounds)
Odd Minutes – 3 Front Squats
Even Minutes – 6 Back Squats

Barbell – 69% of 3-Rep Back Squat

This is an increase of 3% from last week, and as a refresher, this is the same loading for *both* lifts. All squats are taken from the rack. This is our fourth and final week in this specific 3 Front / 6 Back progression.

Week #1 – 60%
Week #2 – 63%
Week #3 – 66%
Week #4 – 69%

Front Squat (3-3-3-3-3-3, odd mins)


Barbell – 69% of 3-Rep Back Squat (6/17/19)

Back Squat (6-6-6-6-6-6, even mins)


Barbell – 69% of 3-Rep Back Squat (6/17/19)

Conditioning


Specific Primer for “Hot Sauce”
3 Rounds, building through the first three weights. Aim on the first iteration is to move through at a light pace on the row and burpees. Each round thereafter, let’s ramp up our speed on these two as we warm further on the OHS through the increases in weight. If we feel the need to touch the fourth and final weight, by all means complete a single more round.

Round #1:
:30s Light Row
6 Burpees
6 Overhead Squats (first loading)

Round #2 (moderate pace on row and burpees):
10/8 Calorie Row
4 Lateral Burpees over Rower
4 Overhead Squats (second loading)

Round #3 (fast pace on row and burpees):
10/8 Calorie Row
4 Lateral Burpees over Rower
2 Overhead Squats (third loading)

Following, rest 4:00 and begin.

Hot Sauce – Part #1 (AMRAP – Reps)


AMRAP 3:00:
21/15 Calorie Row
21 Burpees over the Rower
Max Overhead Squats
Rx – 75/55

Rest 3:00

**Each part is scored independently. Score is total overhead squats (not adding together the previous rowing calories and burpees).

In each successive window, the calories on the rower and burpee repetitions drop, as the weight climbs. We’ll have additional time on the barbell as the rounds progress, while the loading becomes heavier. Stimulus wise, we are looking for the following weights:
On Part #1, a loading we could overhead squat for 30+ repetitions, unbroken, when fresh.
On Part #2, a loading we could overhead squat for 25+ repetitions, unbroken, when fresh.
On Part #3, a loading we could overhead squat for 20+ repetitions, unbroken, when fresh.
On Part #4, a loading we could overhead squat for 15+ repetitions, unbroken, when fresh.

Although we are looking for challenging OHS in the fourth and final round, we still want to choose a weight that allows us to cycle for repetitions. Athletes are allowed to power snatch, squat snatch, or clean and jerk the bar into position.

Pacing and strategy wise, it does pay to push our pace on the row and burpees. These windows are short, and most especially in Parts #1 and 2, we need to move with a purpose to even make it to the barbell. When we arrive there, we may have one shot for a good chunk of repetitions, or at most, two smaller, quick sets.

Hot Sauce – Part #2 (AMRAP – Reps)


AMRAP 3:00:
18/13 Calorie Row
18 Burpees over the Rower
Max Overhead Squats
Rx – 95/65

Rest 3:00

Hot Sauce – Part #3 (AMRAP – Reps)


AMRAP 3:00:
15/11 Calorie Row
15 Burpees over the Rower
Max Overhead Squats
Rx – 115/80

Rest 3:00

Hot Sauce – Part #4 (AMRAP – Reps)


AMRAP 3:00:
12/9 Calorie Row
12 Burpees over the Rower
Max Overhead Squats
Rx – 135/95

0001182

CrossFit Ecstatic – Community WOD


Conditioning


Specific Primer for “WeWork”:
Two parts to the primer, first being the warming pace to feel out the transitions of the movements. The second, which follows a build to our working loads, will be completed at workout intensity.

200m Run
100m Wreckbag Run
7 Deadlifts
7 Front Squats
7 Push Jerks
100m Wreckbag Run
200m Run

Following, rest as needed before building to our working load for the day on all four barbells. One final primer round, now at full intensity along with a weight change from #1 to #2.

50m Wreckbag Run
100m Run
4 Deadlifts (Weight #1)
4 Front Squats
4 Push Jerks
50m Wreckbag Run
100m Run
2 Deadlifts (Weight #2)
2 Front Squats
2 Push Jerks

Following, rest 4:00, and begin.

WeWork (Team Version) (Time)


Teams of 3
4 Rounds, with a 30:00 Time Cap:

800m Team Wreckbag Run (use 50/35# DB or 53/35# KB)
60 Deadlifts (115/85)
60 Front Squats (115/85)
60 Push Jerks (115/85)
800m Team Wreckbag Run (use 50/35# DB or 53/35# KB)
50 Deadlifts (135/95)
50 Front Squats (135/95)
50 Push Jerks (135/95)
800m Team Wreckbag Run (use 50/35# DB or 53/35# KB)
40 Deadlifts (155/105)
40 Front Squats (155/105)
40 Push Jerks (155/105)
800m Team Wreckbag Run (use 50/35# DB or 53/35# KB)
30 Deadlifts (175/125)
30 Front Squats (175/125)
30 Push Jerks (175/125)

In our teams of three, this workout is completed with a single Wreckbag (passed around the team as seen fit during the runs), and a single barbell where teams add weights over the course of the four rounds.

Stimulus wise, we are looking for the following criteria fo the barbell loads:
Weight #1 – A light load all teammates could cycle for 21+ front squats when fresh.
Weight #2 – A moderate load all teammates could cycle for 15+ front squats when fresh.
Weight #3 – A moderately heavy load all teammates could cycle for 12+ front squats when fresh.
Weight #4 – A heavy-ish load all teammates could cycle for 8+ front squats when fresh.

The full team runs the distances together, again with the single bag that they can pass around as they see fit. The full team must be back indoors together by their barbell before starting the deadlifts. From here, these are team totals that they can break up however they please.

A teammate can stay behind the quickly change the weights for the next barbell as the other two (with the bag) head out the door for a headstart on the run. Plan accordingly.

If we reach the time cap in this workout, let’s add :01s for each rep not completed, with the run being a single :01 much like a rep on the barbell.

WeWork (Individual Version) (Time)


4 Rounds:
200m Wreckbag Run (use 50/35# DB OR 53/35# KB)
200m Run
15 Deadlifts
12 Front Squats
9 Push Jerks

Barbell:
1st Round – 115/85
2nd Round – 135/95
3rd Round – 155/105
4th Round – 175/125

Single bar throughout, where athletes change their weights between rounds.

Stimulus wise, we are looking for the following criteria of the barbell loads:
Weight #1 – A light load we could cycle for 21+ front squats when fresh.
Weight #2 – A moderate load we could cycle for 15+ front squats when fresh.
Weight #3 – A moderately heavy load we could cycle for 12+ front squats when fresh.
Weight #4 – A heavy-ish load we could cycle for 8+ front squats when fresh.

Each round starts with a 400m run, where the front 200m is loaded with a Wreckbag.

As we enter the gym each round, we are faced with a 15-12-9, where strategic breaks are very helpful as we plan our approach. This is a workout where we do want to be consistently moving forward, and that first implies that we are pushing our efforts inside the gym walls, but… we absolutely want to take the larger picture in mind. If we have an extra break on the final barbell than we planned to take, it can very easily negate any time gained on the barbell from the front rounds.

Let’s break before we need to, with planned breaks on our time under tension.

Midline

Metcon (No Measure)


5 Rounds, Not for Time:
1:00 Assault Bike (recovery pace)
15 GHD Sit-Ups
1:00 Assault Bike (recovery pace)
15 Glute Bridges

A recovery pace, and a chance to work in some volume on the midline. Athlete’s choice to load the glute bridges, or the elevate the feet onto a bench with our back to the ground to use our bodyweight.

0001181

CrossFit Ecstatic – CrossFit


Training Day Overview


Week #3 of “Sled Dog”.

Build to a heavy squat snatch single, where we have a “buy-in” to each attempt with handstand walking and ring muscle-ups.

Building another data point for our stamina, we have a 10-Rep Overhead Squat that follows.

Conditioning for the day to finish.

Warm-up

Weightlifting

Squat Snatch


On the 2:00 x 7 Sets:
25′ Handstand Walk
3 Ring Muscle-Ups
1 Squat Snatch

Start at 70% of our estimated 1RM, steadily building to a heavy for the day.

If we are not completing handstand walking today, this is a prime opportunity to practice a drill. Purely for a visual, below are some options we can practice for the front :45s of each window.

Handstand Hold (static hold)
Box Shoulder Taps – http://youtu.be/F2IH6omfYec
Handstand Weight Shifting – http://youtu.be/OAfvOJUovdg

**If we are not completing ring muscle-ups today, let’s complete 5 strict ring dips per round. Band as required.

Overhead Squat


Following our final squat snatch, take 10:00 to build to a heavy 10-Rep for the day.

This will be a number we will re-test later in our cycle. In today’s attempt, being in the area of 70-80% of our best squat snatch is a good place to strive towards.

Conditioning


Specific Primer for “Scarface”:
To feel the combination of the movements, let’s first build to our third weight (our lightest) for our first primer round. We’ll complete the second round with our middle weight, and our our third primer round at our heaviest. As we move through these three rounds, our aim is to tighten our burpee mechanics down along with a steady increase of their intensity.

Primer Round #1 (Lightest load):
2 Rounds:
3 Power Snatches
3 Bar-Facing Burpees
3 Power Snatches
3 Bar-Facing Burpees

Rest as needed, followed by…

Primer Round #2 (Middle load):
2 Rounds:
2 Power Snatches
3 Bar-Facing Burpees
2 Power Snatches
3 Bar-Facing Burpees

Rest as needed, followed by…

Primer Round #3 (Heaviest load):
2 Rounds:
1-2 Power Snatches
3 Bar-Facing Burpees
1-2 Power Snatches
3 Bar-Facing Burpees

Following, rest 4:00, and begin.

Scarface (Time)


2 Rounds:
8 Power Snatches (155/105)
8 Bar Facing Burpees

Directly into…

2 Rounds:
8 Power Snatches (135/95)
8 Bar Facing Burpees

Directly into…

2 Rounds:
8 Power Snatches (115/85)
8 Bar Facing Burpees

Score is total time for all (6) rounds of completion.

Stimulus wise, we are looking for the following criteria for each snatch barbell:
1st Weight – A weight we could cycle for 8 reps unbroken if we went for it.
2nd Weight – A weight we could cycle for 12 reps unbroken if we went for it.
3rd Weight – A weight we coudl cycle for 16+ reps unbroken if we went for it.

Reducing load as we move, “Scarface” shares resemblances back to a workout in the final CrossFit Regional. Stimulus wise, we are looking for loads that we can move for sets throughout. We may turn to steady singles early in the workout with our specific individual strategy in mind, but if had to at any point, we could string together reps. That way this workout is more of a conditioning stimulus than a steady and slogging singles workout that reaches well past the 10:00 mark.

0001179

CrossFit Ecstatic – CrossFit


Training Day Overview


Week #3 of “Sled Dog”

Two parts to open, both building stamina on the barbell.
We are bringing back a progression seen many years ago – “Beast Builder”. A combination of hang squat cleans and push jerks, this complex builds our upper limit stamina with growing percentages.

A 20-Rep deadlift to follow, providing us a baseline to work with and re-test later in our cycle.

A mid-range conditioning effort to finish our day.

Warm-up


10 mins

Barbell Cycling


Beast Builder V1

Metcon (Weight)


On the Minute x 7:
Min #1 – 7 Hang Squat Cleans + 1 Push Jerk
Min #2 – 6 Hang Squat Cleans + 2 Push Jerk
Min #3 – 5 Hang Squat Cleans + 3 Push Jerks
Min #4 – 4 Hang Squat Cleans + 4 Push Jerks
Min #5 – 3 Hang Squat Cleans + 5 Push Jerks
Min #6 – 2 Hang Squat Cleans + 6 Push Jerks
Min #7 – 1 Hang Squat Clean + 7 Push Jerks

Barbell Loading – 53% of 1RM

The first set of a series. Starting with seven minutes of work, where we see and inverse relationship between the hang squat clean numbers and push jerks. The cleans drop a rep each round, while the jerks increase a rep each round.

Starting on the moderate side, this will become more of a metabolic grind than a strength issue. As it should be. We will be able to build on this in our following weeks of training.

Weightlifting

Deadlift (20-rep Heavy)


20-Rep Heavy

A 20-rep for the day as a gauge on where we are with our higher repetition capacity. This will be a benchmark we will re-test at the end of the cycle. This is planned here, in week 3, after a handful of sessions allowing to gain some awareness of where this number could be.

Warming (one set at each percentage, using estimated 1RM):
7 Reps @ 40%
5 Reps @ 50%
3 Reps @ 55%
3 Reps @ Target Weight (~55-65%)

Conditioning


Specific Primer for “Meter Maid”:
At a light intensity:
100 Meter Jog
7 Wallballs
100 Meter Jog
7 Box Jumps
50 Meter Jog
5 Wallballs
50 Meter Jog
5 Box Jumps

Rest as needed, followed by a primer round now at our working intensity:

200 Meter Run
7 Wallballs
7 Box Jumps

Following, rest 4:00, and begin.

Meter Maid (Time)


For Time:
200 Meter Run
27 Wallballs (20/14)
27 Box Jumps (24/20)
200 Meter Run
21 Wallballs (20/14)
21 Box Jumps (24/20)
200 Meter Run
15 Wallballs (20/14)
15 Box Jumps (24/20)
200 Meter Run
9 Wallballs (20/14)
9 Box Jumps (24/20)
200 Meter Run

In “Meter Maid”, we are looking for consecutive movement. With moderate sized sets on the wallball and box jumps, this workout is a shortened variation of the CrossFit.com workout, “Kelly”.

This workout is front-end heavy. That is, just under 70% of the reps inside the gym take place in the front two rounds. Despite this, or perhaps maybe better said because of this, we as athletes tend to slow down our transitions in that back end. “Rounds” 3 and 4, the 15’s and 9’s, are where we take that extra couple of moments before beginning. Or we walk to the box, verses run.

Knowing that the transitions must be held in the second half, let’s pace the opening end appropriately. In a perfect scenario, we get faster on each 200 meter effort.

**If unable to run, complete one of the following:
250 Meter Row
14/10 Calorie Assault Bike

0001178

CrossFit Ecstatic – CrossFit


Training Day Overview


Week #3 of “Sled Dog”.

Main effort to take place on a single piece – the 2K Row. Stimulus notes below.

Gymnastics and midline work to close.

Warm-up


ACTIVATION

Alternating OTM x 8 (4 Rounds):
Odd – ::45s Row, slowly building in pace.
Even – Primer movement (see below)

Round #1 – :20s Deadhang, with 5-7 Scap Retractions – http://youtu.be/QEOHnH7Wpsg
Round #2 – 16 Hollow Rocks – http://youtu.be/gQ2Pcv0GHtU
Round #3 – 12 Spiderman + Reach (6 each) – http://youtu.be/_OrggvuVU-M
Round #4 – 8 Pausing Hip Extensions (2s at top) or Supermans (2s pause at top)

Refer to the 2K warming section inside the respective part for our 2K primer.

Conditioning


Pre-2K Warming Primer
20s Light Row + 10s @ 2K Pace + 6 Seconds
20s Light Row + 10s @ 2K Pace + 3 Seconds
20s Light Row + 10s @ 2K Pace
20s Light Row + 10s @ 2K Pace – 3 Seconds

Our intention here is to one, prime the energy systems to perform, and two, afford the athlete the ability to find and feel the paces above. In the notes below, we will talk through how to give your best in pacing the 2K row. After completing the pre-race warmup, allow for 3-4 minutes of recovery before beginning.

Our strategy today on the 2K Row…
Sprint Start (15 Strokes) – 2K Pace minus 3-6 seconds
Confidence in the Middle – 2K Pace
Sprint Finish (300m) – Final Finish

Strategy


Sprint Start:
Our aim at the start of the 2K row is to simply get the rower fan spinning as fast as possible. We can accomplish this with a “sprint start”. In the sprint start, we modify our stroke technically for the first pulls in order to expedite the acceleration of the fan.
1st Pull – Full, powerful, stroke.
2nd Pull – Just arms
3rd Pull – Quarter slide + arms
4th Pull – Half slide + arms
5th Pull – Full stroke

This is worth practicing, and can bring the fan to target paces considerably (seconds) faster than a slower start. Following these five strokes, the fan will be likely far lower than race pace. And this is what we want. In the next 10 strokes (to take us to 15 strokes), we are to gradually begin to settle in, steadily allowing the pace to lower to our race pace.

Confidence in the Middle
The middle ~1K meters in the workout is the challenge. Much like many AMRAP’s, it is those who can hold the pace in the center of the workout that tend to finish with the best scores… even if they have an explosive sprint to the finish. 2K times are determined by your fastest average speed, and this is where the challenge will test us

Strategy


Having confidence in the middle is a mental mindset we are going to take tomorrow. At the ~500 meter mark, maybe a bit further, this is where the thoughts of doubt may creep into our minds. “Maybe I came out too hard.” “Today just might not be my day.” “I’m already breathing this heavy and I still have 1.5k to go…”

It is good to recognize that this is a natural process to comes to many athletes. Those who are able to replace those with confidence in their abilities and plan will finish with their best score. Here’s the thing – your mind will tell you that we’re in a bad place, only ~500m in and breathing hard, as it’s only going to “get worse”. The truth of it however is that it’s not – we are looking to hold this moderate pace for the middle portion. We may become more uncomfortable, but we can deal with that. We can still do it. This confidence in the middle, confidence in your ability and mind, is what determines the race.

Sprint Finish
At the 300 meter mark, we want to start opening up our pace. We aren’t sprinting here just yet – but we are looking to lengthen out with slightly more powerful strokes. Potentially dropping 1-2 seconds off the /500m pace. At the 200 meter mark, this is it. We are about 20 strokes remaining, and we want to start our final acceleration. By the time we hit 100 meters, we want to be at full tilt. Whatever is left. It’s acceptable here to shorten the slide stroke if it allows for additional power. Whatever we need to do to come home with our strongest effort.

2k Row (Time)


Max Effort 2k Row
Here’s the deal with the 2K row today.
We all want to PR.
But our aim for today needs to be something related, but different – to do our best.

Historically, a 2K row has turned stomach’s over, and created nervousness unlike any other workout we do. And it should. When done right, it is one of the most challenging tests we could complete. It’s that… “elegant”. The truth of the matter however is that we can’t control if we can PR today. What we can control is our mental preparation, our race strategy, and our mindset during the effort. If we fully give it everything we have, the timer will stop when the meters reach zero. When one thinks they have “done their 2K for the last time”, it is surrendering to the thought of “I’ve gave my best effort”. That is something that we need to continually define, even if it means we don’t PR today.

There is one certainty in this entire piece… nothing will get us fitter, today, than giving our best effort here and now. Regardless of what that turns out to be. Let’s get fitter.

In the mobility and activation section, we broke the first sweat. That is the aim of the intervals listed in that section, with our aim here being, let’s warm to our estimated 2K pace. To start, if this is our first attempt at a 2K row, it is worth writing that there isn’t an exact science to find your perfect pace. It will be an approximation, and that’s expected. This will be our baseline to build upon in future months.

Gymnastics Conditioning

Metcon (Time)


For Time, with a 10:00 Time Cap:
30 Strict Handstand Pushups
30 Kipping Handstand Pushups

On the 0:00, and every 2:00 thereafter:
15/12 Calorie Assault Bike

This workout starts with a 15/12 calorie bike. In the time remaining in the first 2:00 window, we’ll accumulate handstand pushups on the wall, moving towards the 60 rep completion total.

At the 2:00, we stop where we are in our progress, and return the bike. We can’t return back to the wall for more reps until we complete another 15/12 calories on the bike.

Stimulus wise, we are looking to make the move from strict to kipping, but we are also all at different points in our HSPU development. This workout can be transitioned into an AMRAP 10 of kipping handstand pushups (with the same bike break-up to bring metabolic challenge to the effort), along with any drill we see fit, from dumbbell strict presses, to pushups to the floor, to anything in between.

Midline

Metcon (No Measure)


Accumulate 1:30 of an L-Sit on Parallettes
*Every break, complete :20s in a handstand hold.

Not for time or score, but for quality time in the L-Sit position. On the handstand hold, this is also relative to where we are in the movement. From a handstand hold on the wall, to free-standing, let’s challenge ourselves to where we currently are with this “penalty” between sets.

0001177

CrossFit Ecstatic – CrossFit


Training Day Overview


Week #3 of “Sled Dog”.

Our next build in our Stamina Squats at 3% higher than last week.

This will lead us into our main effort for the day, our conditioning – “Tailspin”.

Body Armor to finish our Monday.

Warm-up


10 mins

Stamina Squat


Alternating “On the Minute” x 12 (6 Rounds)
Odd Minutes – 3 Front Squats
Even Minutes – 6 Back Squats

Barbell – 66% of 3-Rep Back Squat

This is an increase of 3% from last week, and as a refresher, this is the same loading for *both* lifts. All squats are taken from the rack.

Week #1 – 60%
Week #2 – 63%
Week #3 – 66% (Today)

Front Squat (odd mins – 3 front squats)


66% of 3-Rep Back Squat from 6/17/19

Back Squat (even mins – 6 back squats)


66% of 3-Rep Back Squat from 6/17/19

Conditioning


Specific Primer for “Tailspin”
With a lighter barbell and chin-over pull-ups, let’s move through the combination to feel out the transitions.

Primer Set #1:
2 Rounds, at low intensity:
5 Thrusters
15 Double-Unders
5 Pull-Ups
15 Double-Unders

Feeling our the transitions between the movements is the most important piece here, training the combination. Rest as needed, followed by two rounds of the below primer, building to our workout pacing.

Primer Sets #2 and #3:
4 Thrusters (working load)
10-30 Double-Unders
4 CTB Pull-Ups
10 Double-Unders

Following, rest 4:00 and begin.

Tailspin (AMRAP – Rounds and Reps)


AMRAP 14:
15 Thrusters (95/65)
30 Double-Unders
15 CTB Pull-Ups
30 Double-Unders

In “Tailspin”, we will be moving between the classic combination of thrusters and pull-ups with double-unders between each. Stimulus wise, we are looking for a barbell that we could cycle for 21+ reps unbroken when fresh. Moderate load that we feel confident cycling for good sized sets throughout the workout.

This is an excellent opportunity to check in on or pacing. These movements are three that are very common in our sport, and to some extent, we don’t need to overly focus on their mechanics. Instead, we can turn that attention towards managing our pacing. Our level of effort throughout.

Although each set on the barbell and pull-ups are on the “moderate” side, this is a 14:00 minute workout, one that we need to back into with a plan in mind. It will be tempting, given this rep scheme, to aim for big sets throughout (or to at least start with them).

But we recognize that in a 14:00 workout, it will be the second half we want to set ourselves up for. Dancing the fine line of the lactic threshold, what is the pace we can open the workout with, where we never have the slow down? The pace that feels fairly manageable at the onset, but becomes a tooth-and-nail fight in the second half. This is never to be confused with an “easy” pace. It’s just a pace that we can hold, despite the deep uncomfortableness of it’s nature.

At the halfway mark, make a mental note where we are. And then at the end of the workout, we can back into our analysis on how we did. Always learning.

Body Armor

Metcon (No Measure)


4 Unbroken Sets:
3 Dumbbell Power Cleans
3 Dumbbell Push Presses
2 Dumbbell Power Cleans
2 Dumbbell Push Presses
1 Dumbbell Power Clean
1 Dumbbell Push Press
*After each set, complete 15 GHD Sit-Ups.

Aim is to build to a heavy complex with the dumbbells. The entire (12) rep complex must be unbroken, with touch and go repetitions taking place on the power cleans with a single head of each dumbbell touching the ground. Rest as needed between sets, aiming to keep it to 2:00 or less.

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