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CrossFit Ecstatic – CrossFit


Training Day Overview


“SLED DOG” WEEK 10:

Working from the blocks the next to days to dial in some olympic lifting technique. Today’s focus in the snatch, where tomorrow’s focus in the clean.

After that, working through an AMRAP workout that highlights the single dumbbell – including snatches and box step-ups.

Warm-up


10 mins or less

Snatch Skill


Block Snatch Pull

3 Sets of 3

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

We’ll be completing technique work from the blocks both today and tomorrow
Set-up the blocks so the barbell rests at knee level
If unable to use blocks, stack plates to create makeshift blocks
Light loads are the intention on these 3 sets of 3, basing our percentages off your 1RM Snatch
Rest as needed between sets

MOVEMENT PREP
Warmup Sets

Take 3-4 Warmup Sets to Build to Opening 60%

Block Snatch High Pull

3 Sets of 3

All Sets: 65%
STIMULUS

We’ll be completing technique work from the blocks both today and tomorrow
Set-up the blocks so the barbell rests at knee level
If unable to use blocks, stack plates to create makeshift blocks
Light loads are the intention on these 3 sets of 3, basing our percentages off your 1RM Snatch
Rest as needed between sets

MOVEMENT PREP
Warmup Sets

Take 3-4 Warmup Sets to Build to Opening 60%

Power Snatch


Block Power Snatch

2 Reps On the Minute x 8 Minutes

Set 1: 50%
Set 2: 53%
Set 3: 56%
Set 4: 59%
Set 5: 62%
Sets 6-8: 65%
STIMULUS

Finishing out our snatch technique, we’ll complete 2 block power snatches every minute for 8 minutes
Reset each time on the blocks instead of completing these ‘touch and go’
Set-up the blocks so the barbell rests at knee level
If unable to use blocks, stack plates to create makeshift blocks
Lighter loads are the intention on these 8 sets, basing our percentages off your 1RM Power Snatch
Rest as needed between sets

MOVEMENT PREP
Warmup Sets

Take 3-4 Warmup Sets to Build to Opening 50%

Conditioning


MOVEMENT PREP
Warmup Set

6 Dumbbell Snatches
3 Calorie Bike
6 Dumbbell Box Step-ups
3 Bar Muscle-ups

Big Bird (AMRAP – Rounds and Reps)


AMRAP 18:
20 Dumbbell Snatches (50/35)
15/12 Calorie Assault Bike
20 Single Dumbbell Box Step-Ups (24/20)
9 Bar Muscle-ups

STIMULUS

Using a single dumbbell in this longer AMRAP workout
Pick a weight that you can complete the snatches and box step-ups with 1 break max each round
For the dumbbell snatches, alternate hands every rep for a total of 20 reps
For the box step-ups, hold the dumbbell however you’d like and alternate legs for a total of 20 reps
Choose a bar muscle-up rep number or variation that you can complete in 1-2 sets when fresh

STRATEGY

With the bike following the snatches, where we can always keep moving, let’s look to go big here
Shoot for 20 straight or 10-10 on the opening dumbbell movement
On the Bike, move at a moderate pace that allows you to attack the dumbbell step-ups
It might be best to rest the dumbbell on the shoulder to grip/shoulder fatigue for the bar muscle-ups to come
The bar muscle-ups aren’t necessarily about big sets, rather finding a break-up that limits rest and that you can sustain beyond the first round
1 Set: 9
2 Sets: 5-4
3 Sets: 3-3-3 or 4-3-2

SUBSTITUTIONS
Assault Bike

Equal Calorie Row
200 Meter Run
Bar Muscle-ups

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

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CrossFit Ecstatic – CrossFit


Training Day Overview


“SLED DOG” WEEK 10:

In our final week of “Sled Dog”, our final iteration of stamina squats – increasing 3% from last week.

Finishing out the day with a long and light chipper workout in “Dive Bar”.

Warm-up


10 mins or less

Stamina Squats


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

Barbell: 75% of 3-Rep Max Back Squat
STIMULUS

Today is the final iteration of our stamina squats, increasing 3% over last week
As a reminder, the weight is the same for Front Squat and the Back Squat
On the first minute, complete 3 Front Squats
Rest until the top of the minute and then perform 6 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 (3-3-3-3-3-3, odd mins)


Barbell: 75% of 3-Rep Max Back Squat

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


Barbell: 75% of 3-Rep Max Back Squat

Conditioning


MOVEMENT PREP
Warmup Set

200 Meter Run
10 Thursters
5 Bar-Facing Burpees

Dive Bar (Time)


For Time:
800 Meter Run
50 Barbell Thrusters (75/55)
800 Meter Run
25 Barbell-Facing Burpees
800 Meter Run
50 Barbell Thrusters (75/55)

STIMULUS

Going light and long in this big chipper workout
Looking for the work to take somewhere in the 15-20 minute range
Choose a barbell weight that you could complete in 2 sets when fresh
With 100 total reps, this should be a weight that you can complete in 2-3 quick sets per round

STRATEGY

While the barbell sticks out on paper, the majority of today’s workout will likely be spent running
Move with a purpose on the 800 meter runs and bar facing burpees, but find a pace that allows you to go big on the thrusters
Look to complete the thrusters in a quick 1-3 sets
1 Set: 50
2 Sets: 30-20 or 25-25
3 Sets: 25-15-10

SUBSTITUTIONS
800 Meter Runs

1k Row
55/40 Calorie Assault Bike

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CrossFit Ecstatic – Community WOD


Conditioning


MOVEMENT PREP
Warmup Set 1

Each Partner:
5 Calorie Row
5 Box Jump Overs
5 Power Snatches
1 Rope Climbs

Performed with Lighter of 2 Barbell Weights
Warmup Set 2

Each Partner:
3 Calorie Row
3 Box Jump Overs
3 Power Snatches
1 Rope Climbs

Performed with Heavier of 2 Barbell Weights

Three Stooges (Team Version) (Time)


Teams of 3:
100/70 Calorie Row
100 Box Jump Overs (24/20)
100 Power Snatches (95/65)
10 Rope Climbs (15′)
100 Power Snatches (75/55)
100 Box Jump Overs (24/20)
100/70 Calorie Row

STIMULUS

One athlete works at a time in this big down and back chipper workout
**There is a 30 minute cap on this workout**
If you hit the cap, put 30:00 as your score and note reps in the notes
Note that the power snatch weight decreases in the second round
The first round weight should be something you can string together sets of 7-10 during the workout
The second round weight should be something you can string together sets of 10-15 during the workout
Use one bar and change the weights for the second round
For mixed teams:
2 Girls, 1 Guy: 80 Calories
2 Guys, 1 Girl: 90 Calories

STRATEGY
General

With a 1:2 work to rest ratio, let’s aim to move quickly and switch out before you start to slow down
To avoid any confusions, tell your teammates what total number you left off on – not the number of reps you just completed

Calorie Row

With longer transitions on the rower, we can look to hold on for about 30-45 seconds of hard work
This will likely work out to 15-20 calories each time
For guys, if each partner does 16-17 calories, you can complete the work in 2 sets each
For girls, if each partner does 11-2 calories, you can complete the work in 2 sets each

Box Jump Overs

Switch out every 5-10 reps on the box jump overs to help maintain speed

Power Snatches

Switch out every 7-10 reps on the first barbell
Switch out every 10-15 reps on the lighter second barbell

Rope Climbs

Switch after single reps on the rope climbs

SUBSTITUTIONS
Rope Climbs

Reduce Reps to Something You Can Complete in Under 3 Minutes
1 Rope Climb = 5 Strict Pull-ups + 5 Knee to Elbow
**There is a 30 minute cap on this workout**

Three Stooges (Individual Version) (Time)


For Time:
30/21 Calorie Row
30 Box Jump Overs (24/20)
30 Power Snatches (95/65)
5 Rope Climbs (15′)
30 Power Snatches (75/55)
30 Box Jump Overs (24/20)
30/21 Calorie Row

STIMULUS

Complete each movement before advancing to the next in this chipper style workout
Note that the power snatch weight drops the second time through
Use one barbell and change weights yourself
The first load should be something you can complete in sets of 5-7 within the workout
The second load should be something you can complete in sets of 7-10 within the workout

STRATEGY
First Row & Box Jump Overs

The first time through these movements is less important than the second time through
Find a steady pace that allows you to thrive through the snatches and rope climbs in the middle of the workout

First Power Snatches

Let’s look to complete these power snatches in 3-5 sets
The weight drops the second time through, so we can afford to go a little bigger here
3 Sets: 10-10-10 or 12-10-8
4 Sets: 8-8-7-7
5 Sets: 6-6-6-6-6 or 8-7-6-5-4

Rope Climbs

Complete these rope climbs as deliberate singles

Second Power Snatches

With a lighter weight here, let’s try to maintain the same strategy as before or even go a little bit bigger
2 Sets: 15-15 or 20-10
3 Sets: 10-10-10 or 12-10-8
4 Sets: 8-8-7-7
5 Sets: 6-6-6-6-6 or 8-7-6-5-4

Second Box Jump Overs & Row

The second time through these movements, let’s try to maintain a similar pace or even increase a little from the first round
If we had to pick one movement to go all in on, it would be the last sprint on the rower

SUBSTITUTIONS
Rope Climbs

Reduce Reps to Something You Can Complete in Under 3 Minutes
25 Reps of: 1 Strict Pull-up + 1 Knee to Elbow

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CrossFit Ecstatic – CrossFit


Training Day Overview


“SLED DOG” WEEK 9:

We open up the day with box squats, a twist on the traditional back squat that involves more posterior chain.

Our clean complex that follows leads us into our clean-heavy metcon, “Squeaky Clean”.

Warm-up


10 mins or less

Box Squat


Set box height slightly below parallel
Box Squat (On the 0:00)

On the Minute x 7:
2 Box Squats
STIMULUS

For these box back squats, set the box just below parallel
Start around 55% of your 1RM Back Squat and Build over the 7 rounds
The focus here is on control and speed coming off the box over the weight used
This is part 1 of a 2-part “running clock” piece
The box squats will go from 0:00 – 7:00
You’ll rest from 7:00 – 10:00 before beginning the clean complex, which lasts from 10:00 – 20:00

MOVEMENT FOCUS
Box Squats

Click here to see a video example of the box squat
The box squat is designed to utilize more glutes, hamstring, and back than the traditional back squats
We’ll break this movement down into 4 parts: Stance, Down, Sitting, and Up
For the stance, we want to take a wider stance than usual to help pin point the posterior chain more
On the way down, think about sitting back slowly so the shins are vertical instead of dropping straight down
We want to briefly pause in a sitting position to take away the stretch reflex of the movement instead of just bouncing off the box
The goal is to be explosive as possible on the way up to our standing position

MOVEMENT PREP
Warmup Sets

3-5 Sets:
3 Box Squats

Building to 55% of 1RM Squat

Squat Clean


Clean Complex (On the 10:00)

Every 1:30 x 7 Sets:
1 Power Clean
1 Hang Squat Clean
1 Squat Clean
STIMULUS

All three reps of the complex are desinged to be completed without letting go of the bar
The power clean and squat clean come from the ground, while the hang squat clean starts above the knee
With the clock still running from part 1, these rounds will begin on the 10:00 – 11:30 – 13:00 – 14:30 – 16:00 – 17:30 – 19:00
The following percentages are based off of your 1RM Squat Clean:
Set 1: 60%
Set 2: 65%
Set 3: 70%
Sets 4-7: Build to a Heavy Complex
Make sure to prepare for the quick, 3-minute transition from the final box squat to the first set of this clean complex

Conditioning


MOVEMENT PREP
Warmup Set

1 Round:
200 Meter Run
3 Power Cleans
3 Hang Squat Cleans
3 Squat Cleans

With Workout Weight

Squeaky Clean (Time)


3 Rounds:
400 Meter Run
7 Power Cleans
7 Hang Squat Cleans
7 Squat Cleans

Barbell: 115/85

STIMULUS

In this 3-round workout, we’re looking to choose a lighter barbell weight that you could cycle for 20+ cleans unbroken when fresh
The power cleans and squat cleans will come from the floor, while the hang squat cleans will take place from anywhere above the knees

STRATEGY
Power Cleans

The power cleans lead off the first 7 of 21 power cleans
While they are the shorter range of motion and we could go for big sets, they are less important than the 14 squat cleans
Singles or small sets can set you up nicely for the harder 14 reps that follow
We can also consider breaking after the 6th power clean, doing the final power clean, and then keeping the bar above the knee for the first hang squat clean
Some breakup options are below:
Singles
3-3-1
6-1

Hang Squat Clean

Since the hang squat clean requires us to stay above the knee, this is a movement we want to cycle for big sets
It is better to go slower on the power cleans to go bigger here
Let’s aim for an unbroken set, with 1 break max:
Unbroken
4-3

Squat Cleans

Coming off a big set of hang squat cleans, let’s make it our aim to just get started into the last 7 reps of the round
Having to go back to the ground, singles are likely the best option, with small sets in a close second:
Singles
4-3
1-2-2-2

Run

Let’s run at a pace that allows you to thrive on the barbell in round 1
Starting off the second and third runs, the legs will likely feel a little heavy from the squat cleans
Use the first 100 or so meters to recover before settling into a similar pace to the 1st round

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

Active Recovery


Optional

Optional Active Recovery

27-24-21-18-15-12-9:
AbMat Sit-ups
Bike Calories

After Each Set (7 Rounds):
5 Strict Pull-Ups
10 Push-ups
15 Air Squats
STIMULUS

This optional active recovery is not for time or score
To keep it active recovery, move at a fairly light pace throughout
After you finish each bike, complete 1 round of 5 strict pull-ups, 10 push-ups, and 15 air squats
You’ll complete at total of 7 sets of the 5-10-15
Choose a strict pull-up and push-up number that you can complete unbroken each set

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CrossFit Ecstatic – CrossFit


Training Day Overview


“SLED DOG” WEEK 9:

Back on the barbell today as with some snatch skill work and stamina.

After the snatch sessions, we’ll ditch the barbell for a dumbbell as we complete a big two-part workout.

Warm-up


10 mins or less

Snatch Skill

Sotts Press


Snatch Grip Sotts Press

5 Minutes to Build to Moderate Set of 3
STIMULUS

Repeating our effort from last week, looking to get more comfortable with the movement
See video example of the Snatch Grip Sotts Press Here
The snatch grip sotts press helps improve positioning, strength, and mobility in the bottom position of the snatch
This exercise can be very challenging based on your mobility level
If mobility is not an issue, feel free to add weight as you see fit
If you struggle with mobility, keep the weights very very light here
A PVC pipe or empty barbell will do the trick in helping to open up and strengthen the catch position

MOVEMENT PREP
Warmup Set 1:

10 PVC Sotts Press
Warmup Set 2:

5-10 Empty Barbell Sotts Press

Snatch Balance


Snatch Balance

5 Minutes to Build to Moderate Set of 3
STIMULUS

Last week we completed the Snatch Drop, but this week we are completing the Snatch Balance
Where the Snatch Drop did not allows a dip and a drive with the legs, the Snatch Balance does include the power from the legs
See video example of the Snatch Balance Here
Now that we opened up the bottom position a bit with the Sotts Press, we’ll add on some speed with the Snatch Balance
The Snatch Balance is designed to work on an aggressive drive and turnover into the receiving position of the snatch
With the added dip and drive on the snatch balance, this should be a slightly heavier load than last week on the Snatch Drop

MOVEMENT PREP
Warmup Set 1:

10 PVC Snatch Balances
Warmup Set 2:

5-10 Empty Barbell Snatch Balances

Snatch


Squat Snatch Stamina

On the Minute x 5:
5 Touch and Go Squat Snatches
STIMULUS

Complete 5 unbroken squat snatches on the minute for 5 rounds, resting until the top of the next minute
If you haven’t done this before, a good starting place is around 60% of your 1RM Snatch
It is better to choose a load that is slightly too light and make all 5 rounds than it is to choose one that is slightly too heavy and miss reps

MOVEMENT FOCUS
Aggressive Under

Working on the Sotts Press and Snatch Balance right before this, let’s carry over the aggressive turnover into the bottom position over to our Squat Snatches.
MOVEMENT PREP
Warmup Sets:

Touch and Go Squat Snatches
5 Sets of 3

*Building to Opening Weight

Conditioning


MOVEMENT PREP
6-4-2

Dumbbell Power Snatches
Wallballs

Then…

Barbell-Facing Burpees
Calorie Row

Performed with workout weights at easy pace

Halftime (Time)


30-20-10:
Dumbbell Power Snatches (50/35)
Wallballs (20/14)

Directly Into…

10-20-30:
Bar-Facing Burpees
Calorie Row

STIMULUS

Going from all weight to no weight in this two-part workout
You’ll complete all reps on the dumbbell power snatches and wallballs before moving on to the barbell facing burpees and calories on the rower
There is no rest between the first part and the second part
Alternate arms every rep on the dumbbell power snatches
Men and Women will complete the same number of calories on the rower for this workout
Women shoot their wallball to a 9′ target

STRATEGY

A great way to look at this rep scheme is to notice there are as many total reps in the 20-10 as there are in the round of 30
This is a nice mental way to maintain intensity and focus throughout the longer workout
On part 1, we can almost use the opening set of 30 as the buy-in to the workout
Think about going 15-15 or 20-10 to start things out
From there, we can aim for large or unbroken sets on the rounds of 20 and 10
On part 2, we can look to move at a steady pace on the opening sets of 10 and 20
This steady pace sets you up to smash the final set of 30
With no other work to follow, look to maintain your pace on the burpees and push hard through the final 30 calories on the row

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CrossFit Ecstatic – CrossFit


Training Day Overview


“SLED DOG” WEEK 9:

No barbell today as we focus our attention on gymnastics and conditioning.

Adding 10% to the ring muscle-up conditioning piece from last week to start things out.

Completing a beefed up version of a CompTrain benchmark workout in “Cement Truck”.

Finishing the day with a recovery effort on the bike.

Warm-up


10 mins or less

Gymnastics Conditioning

Metcon (No Measure)


Gymnastic Conditioning

5 Rounds:
300 Meter Row + 50% Unbroken Ring Muscle-ups
STIMULUS

Row at a recovery pace and aim for all 5 sets to be unbroken on the rings

MOVEMENT FOCUS
Timing

With both movements here involving an upper body pull, let’s make sure our timing is dialed in. The legs and hips should lead the way before the arms begin to pull. How we perform one of these movements is likely how we’ll perform the other. Lower half before upper half.
SUBSTITUTIONS
Ring Muscle-ups

Reduce Reps
Strict Banded Ring Muscle-up Drill http://youtu.be/jtmu_0qVZnk

MOVEMENT PREP
Warmup Set

100 Meter Row + 10% Unbroken Ring Muscle-ups

Conditioning


MOVEMENT PREP
Warmup Sets

2 Rounds:
100 Meter Run
5 Calorie Bike
5 Toes to Bar

First set slower, second set workout pace

Cement Truck (Time)


On the 5:00 x 5 Rounds:
400 Meter Run
12/9 Calorie Assault Bike
15 Toes to Bar
STIMULUS

“Cement Truck” is a beefed up version of a CompTrain Benchmark workout, “Cement Mixer”
The goal with this interval work is to train large sets of toes to bar with an elevated heart rate
Rounds begin on the 0:00, 5:00, 10:00, 15:00, and 20:00
** Your score today is the slowest of the 5 rounds**
Choose variations and distances that allow you to complete the work in less than 4 minutes, giving you at least 1 minute to rest

STRATEGY

With the score today being the slowest of the 5 rounds, you’ll want to find a pace in the first couple rounds that you see yourself maintaining in rounds 3-5
With 3+ minutes of work and 1-2 minutes of rest, these won’t be all out sprints, rather repeats at about 80-85% of your max effort
With rest built in, let’s shoot for really large sets of toes to bar
These are ideally completed in 1-2 sets
Today, it is better to go slightly slower on the bike to go bigger on the gymnastics

SUBSTITUTIONS
Assault Bike

15/12 Calorie Row
Toes to Bar

Reduce Reps
Feet as High as Possible
Knees to Elbow
Knees to Chest
** Your score today is the slowest of the 5 rounds**

Recovery

Metcon (No Measure)


Recovery Bike

5 Rounds:
1 Minute Light
1 Minute Moderate
1 Minute Moderate/Fast
STIMULUS

This is a 15 minute continuous effort, with no rest between rounds
Establish a Cal/Hr, RPM, or Wattage goal to hold for the light, moderate, and moderate/fast paces

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CrossFit Ecstatic – CrossFit


Training Day Overview


“SLED DOG” WEEK 9:

Returning to our 3-6 repetition scheme for Stamina Squats for these last two weeks, now with percentages seen on our 2-4 sessions.

Finishing out the day with a simple and effective couplet of thrusters and kettlebell swings.

Warm-up


10 mins or less

Stamina Squats


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

Barbell: 72% of 3-Rep Max Back Squat
STIMULUS

Returning to the 3-6 repetition scheme for these last two weeks of stamina squats
While the reps are increasing, we’ll now use the higher percentages from the 2-4 rep scheme sessions
This week will be performed at 72% of your 3-Rep Max Back Squat
As a reminder, the weight is the same for Front Squat and the Back Squat
On the first minute, complete 3 Front Squats
Rest until the top of the minute and then perform 6 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 (3-3-3-3-3-3, odd mins)


Barbell: 72% of 3-Rep Max Back Squat

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


Barbell: 72% of 3-Rep Max Back Squat

Conditioning


MOVEMENT PREP
Warmup Set 1

6-4-2:
Kettlebell Swings
Thrusters

*Lighter Weights
Warmup Set 2

3-2-1:
Kettlebell Swings
Thrusters

*Workout Weights

Sucker Punch (Time)


21-18-15-12-9:
Kettlebell Swings (53/35)
Thrusters (75/55)

STIMULUS

Looking for kettlebell and barbell weights that you could complete 30+ reps unbroken when fresh – or weights that you can complete the bigger sets (21-18-15) with a maximum of 2 quick breaks
There are a total of 75 reps on each movement, and 150 total in the workout
The kettlebell swings are full swings, finishing with full extension overhead

STRATEGY

With a higher number of reps, all finishing overhead, it will be helpful to have a break-up strategy established early
As the saying goes, “break because you planned too, not because you have to”
There are more reps in the sets of 21 and 18 than there are in the 15-12-9 combined
Let’s start smart on the 2 big sets and finish strong on the 3 smaller sets
Aim for 1-2 quick breaks on the sets of 21 and 18 to preserve yourself for the back half
Once you get to the sets of 15-12-9, see if you can complete those with 1 quick break max
Below are some possible break-up options:

Sets of 21
2 Sets: 12-9
3 Sets: 7-7-7

Sets of 18
2 Sets: 9-9
3 Sets: 6-6-6

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

Sets of 12
2 Sets: 7-5

Sets of 9
2 Sets: 5-4
MOVEMENT FOCUS
Breathing

With both movements finishing overhead, it will be important to dial in a consistent rhythm to your breathing
Take the slight “weightless moment” when the weight is locked out overhead to hear yourself breathe out
Finding a groove to the breath will help you stay under control and hold on for larger sets

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CrossFit Ecstatic – Community WOD


Conditioning


MOVEMENT PREP
Warmup Sets

Each Partner:
5 Clean and Jerks @ 1st Weight
4 Clean and Jerks @ 2nd Weight
3 Clean and Jerks @ 3rd Weight
2 Clean and Jerks @ 4th Weight
1 Clean and Jerk @ 5th Weight

*After Each Set: 50 Meter Run or 5 Calorie Bike

Runaway Train (Team Version) (Time)


Teams of 3 (30 Minute Cap)
3 Rounds:
400 Meter Team Run
80/60 Calorie Assault Bike

Directly Into…

21 Clean and Jerks (95/65)
21 Clean and Jerks (115/85)
21 Clean and Jerks (135/95)
21 Clean and Jerks (155/105)
21 Clean and Jerks (185/125)

STIMULUS

In “Runaway Train” teams will complete the 3 round buy-in of running and biking before you move to the barbell
All teammates will run together for the 400 meters, but will split calories and clean and jerks as they see fit
There is a time cap of 30 minutes on this workout
Use one barbell and change out your own weights
It is ok for teammates to have multiple bars if using different barbell weights
The cleans can be squat or power and the jerks can be push jerks or split jerks
Adjust weights as necessary to meet the following stimulus:
First 2 Bars: Light
Middle 2 Bars: Moderate-Heavy
Last Bar: Heavy

STRATEGY

This workouts alternate between everyone working and only one person working at a time
On the team runs, move at a pace that all athletes can maintain, as you can’t start the bike until all teammates have returned
On the bike, push hard when it is your turn and switch out before you start to slow down
This will likely be between 7-10 calories or 10-20 seconds
Understanding the total volume of clean and jerks today (105) with ascending weights, the best option is likely to attack the first two bars in small sets and the last 3 bars in singles
On the first two barbells, you can think about going sets of 3-5
If that starts to slow you down or gas you too much for the next round, singles are the better option

SUBSTITUTIONS
Assault Bike

Equal Calorie Row

Run

500 Meter Row Until Teammates Return

Runaway Train (Individual Version) (Time)


3 Rounds (30 Minute Cap):
400 Meter Run
25/18 Calorie Assault Bike

Directly Into…

15 Clean and Jerks (95/65)
12 Clean and Jerks (115/85)
9 Clean and Jerks (135/95)
6 Clean and Jerks (155/105)
3 Clean and Jerks (185/135)

STIMULUS

In “Runaway Train” you’ll complete the 3 round buy-in of running and biking before you move to the barbell
There is a time cap of 30 minutes on this workout
Use one barbell and change out your own weights
The cleans can be squat or power and the jerks can be push jerks or split jerks
Adjust weights as necessary to meet the following stimulus:
First 2 Bars: Light
Middle 2 Bars: Moderate-Heavy
Last Bar: Heavy

STRATEGY

Let’s treat the run and the bike as somewhat of a buy-in
The workout isn’t necessarily “won” there
It is “won” by thriving on the clean and jerks
Let’s get off the first two movements in a really good place to attack the clean and jerks
Understanding the total volume of clean and jerks today (45) with ascending weights, the best option is likely to attack these as single repetitions

SUBSTITUTIONS
Assault Bike

Equal Calorie Row

Run

500 Meter 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