0001211

CrossFit Ecstatic – CrossFit


Training Day Overview


“SLED DOG” WEEK 8:

Repeating some Snatch Technique work to start out the day.

This snatch technique work leads us into a fun chipper-style workout that includes 30 snatches to cap things off.

Finally, trying to best out effort from a couple weeks back on a sled push and row combo.

Warm-up


10 mins or less

Snatch Skill

Snatch


Snatch Complex

On the 1:30 x 7 Sets:
1 Snatch Pull
1 Low Hang Power Snatch
STIMULUS

Click https://youtu.be/yPtdcErIMng to see a visual of the Snatch Complex
This is also a repeat from Friday 6.14.19
We’re taking the pause out of the snatch pull and adding another movement, the low hang power snatch
The low hang power snatch will take place from one inch below the knee
For this complex, hold onto the bar until the low hang power snatch is completed
Rounds begin on the 0:00, 1:30, 3:00, 4:30, 6:00, 7:30, and 9:00
These sets are also based off your 1RM Snatch:
Set #1: 65%
Set #2: 70%
Sets #3-7 (5 Sets): Build to a Heavy for the day

MOVEMENT PREP
Warmup Sets

3-4 Sets of 1 Snatch Pull + 1 Low Hang Power Snatch:
Building to Opening 65%

Conditioning


MOVEMENT PREP
Warmup Set 1

1 Round of “”Cindy”” (Regular Pull-ups)
10 Calorie Row
5 Power Snatches (Lighter Weight)
Warmup Set 2

3 Chest to Bar Pull-ups
4 Push-ups
5 Air Squats
4 Calorie Row
3 Power Snatches (Workout Weight)

Crazy Stairs (Time)


For Time:
10 Rounds of “”CTB Cindy””
50/35 Calorie Row
30 Power Snatches (115/85)

STIMULUS

We’ll work through gymnastics, machine cardio, and weightlifting in this three-part chipper workout
You’ll complete all 10 rounds of “”Chest to Bar Cindy”” before moving onto the row, and so on…
1 Round of “”Chest to Bar Cindy”” is: 5 Chest to Bar Pull-ups, 10 Push-ups, and 15 Air Squats
Choose a Chest to Bar Pull-up number/variation that you can complete in 1 set each round
Choose a Push-up number/variation that you can complete in 1-2 sets each round
Choose a weight on the power snatches that you can cycle when fresh, but will likely complete small sets or singles with during the workout

STRATEGY
CINDY

Chest to Bar Cindy is designed so there is little interference between movements
We go from upper body pull, to upper body push, to lower body push
This gives each muscle group a little break and allows you to maintain bigger sets and intensity throughout
Use the air squats as the pacer and try to shoot for large sets of Chest to Bars and Push-ups
Aim for unbroken pull-ups and 1-2 sets on the push-ups

ROW

Row at a moderate pace, something that allows you to keep moving on the barbell
We’ll likely be going singles or small sets on the barbell, which allows you to push the row a little more

SNATCHES

This is all about choosing the option that keeps you moving the most
Singles will likely be the most consistent option throughout, but there are other ways to attack this:
10 Sets of 3
5 Sets of 6
6 Sets of 5
8-7-6-5-4
One big unbroken set, followed by singles to the finish

SUBSTITUTIONS
Chest to Bar Pull-ups

Reduce Reps
Chin Over Bar Pull-ups

Push-ups

Reduce Reps
Push-ups to Box or Bench

ODD-OBJECT CONDITIONING


OPTIONAL

Metcon (No Measure)


Alternating On the Minute x 10 (5 Rounds):
Minute 1: 50′ Sled Push
Minute 2: 30 Seconds Max Calorie Row
STIMULUS

This is a repeat workout from 8.7.19
The goal here if you’ve done it before is to beat your weight on the sled and/or calories on the rower
Alternating back and forth for 5 round between 50 foot sled pushes and 30 seconds of a hard row
The effort on the sled and rower are designed to be fast
Your choice on sled weight
Pick one sled weight to use for all five rounds
This should be a moderately heavy weight that you can run with and complete in roughly 30 seconds
The score today is total calories across the five sets on the rower
Enter your 5 separate scores and SugarWOD will add them up for you

STRATEGY

There is roughly 5 minutes of work between the sled and the rower (2:30 per movement)
With rest built in and time hovering around the 3 minute mark on the rower, hold a pace that you envision yourself holding for a 1,000 meter time trial

SUBSTITUTIONS
Prowler Push

50′ Plate Push on Ground
100′ Heavy Farmers Carry
100 Meter Weighted Run

MOVEMENT PREP
Warmup Rounds

30 Seconds Easy Row
50′ Light Sled Push

20 Second Moderate Row
50′ Moderate Sled Push

10 Seconds Sprint Row
25′ Workout Weight Sled

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CrossFit Ecstatic – CrossFit


Training Day Overview


“SLED DOG” WEEK 8:

Working through 2 pieces today:
1. Interval Work
2. Accessory Work

A fast paced repeat workout, “Frank the Tank”, sits right in the middle.

Finishing out the day with some midline work that includes L-Sits and Tempo Hip Extensions.

Warm-up


10 mins or less

Conditioning


MOVEMENT PREP
Warmup Sets

Build to Final Deadlift Weight

After Each Weight Jump: 3 Wallballs + 3 Bar Facing Burpees

Frank The Tank – Part 1 (On the 0:00…) (AMRAP – Rounds and Reps)


AMRAP 5:
Buy-in: 50 Wall Balls (20/14) *Females 9′

AMRAP in time remaining:
12 Deadlifts (185/135)
12 Barbell Facing Burpees

Rest 5 mins

STIMULUS

“Frank the Tank” is a repeat workout from January 16, 2019
Each interval begins with a buy-in of wallballs that only happen once
With the time remaining, complete as many rounds and reps of deadlifts and bar facing burpees
The score for each section is total rounds and reps of deadlifts and bar facing burpees
Choose weights on the deadlifts that you can complete unbroken for the first set of each round, and within 2 sets from there on out

STRATEGY

Whenever there is rest built into a workout, we’re looking to keep moving for as much of the work station as possible
Let’s aim for large sets of wallballs and deadlifts today, as these are the movements that we’d stop moving on
Pace the burpees so that you can come back for another big sets of deadlifts (1-2 sets)
With the wallball number and rep number dropping over the 3 parts, let’s aim to improve your rounds and reps with each
Here are some wallball break-up options:
Set of 50
2 Sets: 25-25
3 Sets: 25-15-10

Set of 35
2 Sets: 20-15
3 Sets: 15-10-10

Set of 20
2 Sets: 10-10
3 Sets: 8-7-5

Frank The Tank – Part 2 (On the 10:00…) (AMRAP – Rounds and Reps)


AMRAP 5:
Buy-in: 35 Wall Balls (20/14) *Females 9′

AMRAP in time remaining:
9 Deadlifts (225/155)
9 Barbell Facing Burpees

Rest 5 mins

Frank The Tank – Part 3 (On the 20:00…) (AMRAP – Rounds and Reps)


AMRAP 5:
Buy-in: 20 Wall Balls (20/14) *Females 9′

AMRAP in time remaining:
6 Deadlifts (275/185)
6 Barbell Facing Burpees

Midline

Metcon (No Measure)


Accumulate 2 Minutes in an L-Sit on Parallettes

*Every Break: 5 Tempo Hip Extensions
STIMULUS

Accumulate 2 minute in an L-Sit on parallettes
Choose a time to accumulate that you can complete in around 6 sets (:15 seconds holds)
If parallettes are difficult, complete a hanging L-Sit from a pull-up bar to give yourself more room for your feet to drop
Upon each break, complete 5 tempo hip extensions
Tempo: 5 Seconds Down, Normal Speed Up

SUBSTITUTIONS
L-Sit

Reduce Time
Hanging L-Sit
Tempo Hip Extensions

Tempo Barbell Good Mornings
Tempo Barbell Romanian Deadlifts
MOVEMENT PREP
Warmup Set

5-10 Second L-Sit
5 Tempo Hip Extensions

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CrossFit Ecstatic – CrossFit


Training Day Overview


“SLED DOG” WEEK 8:

Big upper body focus today

Repeat strength session from last week. Looking to best our effort from last Tuesday on Strict Press.

Dialing in the dip and the drive of the push press in a technique piece to follow.

Finishing out the day with a longer, high-rep workout in “30 Rock”.

Warm-up


10 mins or less

Weightlifting

Strict Press (5×3)


5 Sets of 3

MOVEMENT PREP
Warmup Sets

Take 3-4 Lighter Sets to Build to 1st Working Weight

STIMULUS

This is a repeat from last week, 8.13.19
The goal today is to beat your previous score

MOVEMENT FOCUS
Squeeze Hard

We get the most out of these strict presses not by lifting the most weight, but by moving as well as possible with heavy weights. Rather than getting a little help from the hips or arching the back a little bit, let’s try to stay as vertical as possible. One way to keep the legs out of it and stay vertical is to squeeze the belly, butt, and quads tight during the whole lift.

Push Press


Push Press Complex

On the 2:00 x 5 Sets:
1 Pausing Drive
1 Drive
2 Push Presses

MOVEMENT PREP
Warmup Sets

Take 3-5 Sets to Build to 60%

STIMULUS

See a video example of the complete here
This push press technique complex puts a focus on the dip and drive portion of the push press
The Pausing Drive and Drive are designed to reinforce a balance, upright dip position and strong launch of the bar off the shoulders with the hips and legs
Pausing Drive: Pause 2 seconds in the dip position, then launch the bar off the shoulders with just the legs
Drive: Same as above, just without the pause in the dip
Sets: 60-65-70-70-70% off 1RM Jerk

MOVEMENT FOCUS
Dip

Weight in the heels
Chest upright

Drive

Throw the bar up with the lower half
Arms just follow through, they are not the main mover

Conditioning


MOVEMENT PREP
Warmup Set

7 Kettlebell Swings
7 Push Press
7 Calorie Assault Bike
7 Toes to Bar

30 Rock (AMRAP – Rounds and Reps)


AMRAP 20:
30 Kettlebell Swings (53/35)
30 Push Presses (95/65)
21/15 Calorie Assault Bike
30 Toes to Bar

STIMULUS

Bigger overhead focus today in this longer AMRAP piece
Looking to choose weights and variations that get you in the 2+ to 3+ round range
Choose weights on the kettlebell swings and push press that you can complete within 2-3 sets
Choose a toes to bar variation that you can complete in 3-5 sets within the workout

STRATEGY

This workout is all about finding a consistent break-up strategy to carry you across the 20 minutes of work
Taking short, calculated breaks can sometimes allow you to move faster than bigger sets with longer breaks
Consider the following break-up strategies:

Kettlebell Swings (2-3 Sets):
2 Sets: 15-15
3 Sets: 12-10-8 or 10-10-10

Push Press (2-4 Sets):
2 Sets: 15-15
3 Sets: 12-10-8 or 10-10-10
4 Sets: 8-8-7-7

Toes to Bar (3-5 Sets):
3 Sets: 12-10-8 or 10-10-10
4 Sets: 8-8-7-7
5 Sets: 8-7-6-5-4

SUBSTITUTIONS
Assault Bike

30/21 Calorie Row
Toes to Bar

Reduce Reps
Toes as High as Possible
Knees to Elbow
Knees to Chest

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CrossFit Ecstatic – CrossFit


Training Day Overview


“SLED DOG” WEEK 8:

Week 8 of “Sled Dog” kicks off with another week of Stamina Squats, increasing 3% from last week.

“On the Minute” Squat Snatches.

Finishing the day out with a fast paced bodyweight burner.

Warm-up


10 mins or less

Stamina Squats


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

Barbell: 78% of 3-Rep Max Back Squat
STIMULUS

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

MOVEMENT PREP
Warmup Sets:

3 Front Squats + 6 Back Squats (55% 1RM Back Squat)
2 Front Squats + 4 Back Squats (65% 1RM Back Squat)
1 Front Squat + 2 Back Squats (75% 1RM Back Squat

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


Barbell: 78% of 3-Rep Max Back Squat

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


Barbell: 78% of 3-Rep Max Back Squat

Snatch (OTM x 5 Touch n Go)


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

This is a repeat from July 26, 2019 and the 3rd iteration of this complex
Complete 5 unbroken squat snatches on the minute for 5 rounds, resting until the top of the next minute
If you have done this piece before, aim to beat your last score
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 Drop 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
Warmup Set:

20 Double Unders
100 Meter Run
5 Calorie Row

Dirty Water (Time)


For Time:
100 Double Unders
800 Meter Run
60/45 Calorie Row

STIMULUS

One round for time on this simple, fast-paced workout
Choose distances and variations that allow you to complete the work in under 10 minutes
The rough time-line for each movement:
Double Unders: 2 Minutes Max
Run: 4 Minutes Max
Row: 4 Minutes Max

STRATEGY

Let’s try to open up with a big set on the double unders
We can go 1-2 sets here, knowing that we’ll be able to just get moving on the run
Move at a moderately-fast pace on the run, slowing down the last 50-100 meters to allow yourself to push hard on the rower
When rowing for calories, you get a big bang for your buck on power output
Try to get a good amount of power into each pull, starting your big final push with around 15 calories to go

SUBSTITUTIONS
Double Unders

Reduce Reps
150 Single Unders
2 Minutes of Practice

Run
60/45 Calorie Assault Bike

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CrossFit Ecstatic – Community WOD


Conditioning


MOVEMENT PREP
Warmup Set 1:

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

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

Chips Ahoy (Time)


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

STIMULUS

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

STRATEGY

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

SUBSTITUTIONS

400 Meter Runs

500 Meter Row
28/20 Calorie Assault Bike

800 Meter Runs

1000 Meter Row
56/40 Calorie Assault Bike

Chest to Bar Pull-ups

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

0001205

CrossFit Ecstatic – CrossFit


Training Day Overview


“SLED DOG” WEEK 7:

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

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

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

Warm-up


10 mins or less

Weightlifting

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


MOVEMENT PREP
Warmup Sets

Build to Opening 70% in Sets of 3

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

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

MOVEMENT FOCUS
Click-Click

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

Conditioning


MOVEMENT PREP
Warmup Set 1

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

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

Hangnail (AMRAP – Rounds and Reps)


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

STIMULUS

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

STRATEGY

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

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

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

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

Equal Calorie Row

Midline


OPTIONAL

Metcon (No Measure)


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

Rest 1:30 Between Sets
STIMULUS

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

SUBSTITUTIONS
Glute Ham Raises

Double Dumbbell Romanian Deadlifts (Heavy)
Strict Toes to Bar

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

Banded Good Mornings

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CrossFit Ecstatic – CrossFit


Training Day Overview


“SLED DOG” WEEK 7:

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

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

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

Warm-up


10 mins or less

Weightlifting

Clean


Clean Technique

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

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

MOVEMENT FOCUS
Pausing Clean Pull

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

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

MOVEMENT PREP
Warmup Set 1

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

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

Barbell Cycling


MOVEMENT PREP
Warmup Set

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

Metcon (Time)


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

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

STRATEGY

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

Conditioning


MOVEMENT PREP
Warmup Set

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

Ihop (AMRAP – Rounds and Reps)


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

STIMULUS

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

STRATEGY

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

SUBSTITUTIONS
Double Unders

Reduce Reps
1 Minute of Practice
90 Single Unders

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CrossFit Ecstatic – CrossFit


Training Day Overview


“SLED DOG” WEEK 7:

Big upper body focus today.

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

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

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

Warm-up


10 mins or less

Weightlifting

Strict Press (5×3)


5 Sets of 3
STIMULUS

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

MOVEMENT FOCUS

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

MOVEMENT PREP
Warmup Set

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

Bench Press (5×3)


5 Sets of 3
STIMULUS

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

MOVEMENT FOCUS

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

MOVEMENT PREP
Warmup Set

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

Conditioning


MOVEMENT PREP
Warmup Set 1

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

*Rest 10 Seconds Between Each Set

Swole Cycle (4 Rounds for reps)


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

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

STRATEGY

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

MOVEMENT FOCUS

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

Banded Strict Pull-ups

Strict Handstand Push-ups

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

Assault Bike

Substitute Any Machine

Midline


OPTIONAL

Metcon (No Measure)


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

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

MOVEMENT FOCUS

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

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

MOVEMENT PREP
Warmup Set:

3 Inchworms
6 GHD Sit-ups

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CrossFit Ecstatic – CrossFit


Training Day Overview


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

“SLED DOG” WEEK 7:

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

Warm-up


10 mins or less

Stamina Squats


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

Barbell: 75% of Rep Max Back Squat
STIMULUS

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

MOVEMENT PREP
Warmup Sets:

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

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


Barbell: 75% of Rep Max Back Squat

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


Barbell: 75% of Rep Max Back Squat

Conditioning


MOVEMENT PREP
Warmup Set 1

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

Then…

10 Pausing Dumbbell Goblet Squats
Warmup Set 2

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

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

Hit and Run (Time)


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

STIMULUS

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

STRATEGY

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

MOVEMENT FOCUS

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

SUBSTITUTIONS

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

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