0001176

CrossFit Ecstatic – Community WOD


Conditioning


Specific Primer for “Mind Eraser”:
At low intensity:
200 Meter Run
7 Power Cleans (working, or slightly lighter weight)
7 Burpees
200 Meter Run

On the second 200 meter run, the aim is to ramp up into our estimated workout pace. Rest as needed, followed by a build to a working weight on the barbell.

A full round, which is intended to break a good sweat beforehand. With a full rest afterwards, this is an opportunity to dial in our pacing.

7 Power Clean
7 Burpees
200 Meter Run
1 Power Clean

The final power clean allows us to transition back to the bar, refining our movement back into the gym.

Mind Eraser (AMRAP – Rounds and Reps)


AMRAP 20:
7 Power Cleans (135/95)
7 Burpees
200 Meter Run

The run must be completed in full to count towards the score (if we finish 150m meters into the run, our partial repetition score would be 14). To match the stimulus, we are looking to a power clean weight that we could complete for 15+ repetitions unbroken. Seeking the moderate load that we could hang on for each round. The burpees are “regular”, or maybe better said, not burpees over the bar. Looking for extension and the clap overhead.

Inside this triplet, we have two relatively simple movements combined with a run. In other words, this is a workout based on building raw work capacity. Pacing here through the rounds is a very important factor to enter this workout with to optimize our score. In a 20 minute effort, we are looking for our first and second rounds to be some of the slowest – not the fastest.

We want to view the run in this workout as our chance to recover from the power cleans and burpees. But today let’s focus not just on “pacing” these runs, but also focus on what we are actually doing with our breathing during the 200 meters.

0001175

CrossFit Ecstatic – CrossFit


Training Day Overview


Week #2 of “Sled Dog”.
3 Parts today:
1) A build on our Snatch barbell cycling from last week.
2) Stamina squats, aiming for higher volume sets today.
3) Conditioning, with an option to go team, or individual (team preferred).

Warm-up


10 mins

Barbell Cycling

Snatch


On the 2:30 x 5 Sets:
3-Position Power Snatch
3-Position Squat Snatch

Barbell load – 60% of 1RM Snatch
A 5% increase from last week, in iteration 2 of 2.
Aim is not to simply move heavier loads, but to move them better than last week.

This complex involves a total of (6) repetitions. As it flows in full:
1 High Hang Power Snatch (pocket-level)
1 Hang Power Snatch (knee-level)
1 Power Snatch (from the floor)
1 High Hang Squat Snatch (pocket-level)
1 Hang Squat Snatch (knee-level)
1 Squat Snatch (from the floor)

Stamina Squat


High Repitition

Metcon (Time)


3 Rounds:
12 Back Squats – 70% of 3RM Back Squat from 6/17

Repeating last week’s exact volume and load, but changing the repetition scheme. Where as last week we faced 4×9 reps, today we have 3×12. Times from the 4×9 will display below.

Conditioning


Specific Primer for “BFF”
Regardless of team or individual version, the movement order is the same.

At low intensity, feeling out the combination of the movements:
2 Rounds:
:30s Row
7 Kettlebell Swings
7 Wallballs

Rest as needed, followed by a reverse order from the workout, where we can build in intensity:
9’s across – Row, KBS, Wallball
Rest as needed, followed by…
6’s across – Row, KBS, Wallball

Following, rest 4:00, and begin.

BFF (Team Version) (AMRAP – Rounds and Reps)


Teams of 2
Ascending Ladder for 25 Minutes
3-6-9-12-15…
Row Calories
Kettlebell Swings (53/35)
Wallballs (20/14) Females 9′ Target

Partner completes the full round before switching, and each partner goes through the same repetition scheme in full before moving on.

Written out another way, let’s say you and I are partners. You’ll go first. You complete 3 calories on the rower, 3 KBS, and 3 wallball shots. After you’ve finished that, I’ll do the same (3/3/3). Then we move onto 6’s, with you once again starting the order. 6 cal row, 6 swings, 6 wallballs. And I follow in suit. We climb the ladder, adding three reps each round, until the 25 minute time cap is reached.

Scoring wise, if we complete the round of 15’s, and we get 10 reps on top, let’s enter a score of 15+10. That is not truly “rounds”, but easier to see on the tracker as to where our last finished round was.

The purpose of this piece is the intensity. We want to bring our higher levels of effort to each round, knowing we have roughly a 1:1 work/rest situation. The row is first, so that we can get ourselves uncomfortable, resulting in better training on the final two movements. Although simple by design, they can be challenging to hold onto for bigger sets. Today is the day to aim directly for that.

BFF (Individual Version) (AMRAP – Rounds and Reps)


Ascending Ladder for 12 Minutes:
3 Calorie Row
3 Kettlebell Swings (53/35)
3 Wallballs Females 9′ Target (20/14)
6 Calorie Row
6 Kettlebell Swings (53/35)
6 Wallballs Females 9′ Target (20/14)
9’s, 12’s, 15’s… continuing to add (3) until the time cap is reached.

Scoring wise, if we finish the round of 15’s and get 5 reps on top, enter a score of “15+5”. That is not “truly” 15 rounds completed, but it is easier to see on the tracker which round we last finished.

Ascending ladders are tricky repetition schemes.
They lure us into a higher intensity start, given the smaller rep schemes. We can complete the set of 12’s unbroken, so we often go for it. Yet the opening rounds, 3-6-9-12, may account for 25% of the workout. It feels like a lot, especially because it’s what starts the workout, but what often happens is that we spend nearly half of our workout in the final round.

The “halfway point” is a visualization we want to keep in mind, recognizing that as the workout moves on, the rep scheme becomes more challenging. Knowing these, we can ease in with lower intensity, keeping reserves for the back half…when we really want it.

0001173

CrossFit Ecstatic – CrossFit


Training Day Overview


Week #2 of “Sled Dog”

Barbell cycling effort for the day, push jerks and deadlifts.

Conditioning to close, with an all bodyweight modified version of “Annie”.

Warm-up


10 mins:

ACTIVATION

12 Light Calorie Assault Bike
12 Spidermans (6/each) – http://youtu.be/_OrggvuVU-M
9 Moderate Calorie Assault Bike
50′ Single Arm Overhead Carry (25′ each)- http://youtu.be/mWwC8N3ZegY
6 Fast-ish Calorie Assault Bike
6 Inchworms – http://youtu.be/gDweumAbvfQ

1:00 Thoracic Opener (Barbell) – http://youtu.be/4_DUZpPAhVc
5 Barbell Strict Presses
1:00 Wrist Stretches on Box – http://youtu.be/vyYr6TXA018
5 Barbell Push Presses

Barbell Cycling

Metcon (AMRAP – Reps)


All with a running clock:
:30s On, :30s Off – Deadlifts (135/95)
:30s On, :30s Off – Push Jerks (135/95)

:45s On, :45s Off – Deadlifts (155/105)
:45s On, :45s Off – Push Jerks (155/105)

1:00 On, 1:00 Off – Deadlifts (185/125)
1:00 On, 1:00 Off – Push Jerks (185/125)

:45s On, :45s Off – Deadlifts (155/105)
:45s On, :45s Off – Push Jerks (155/105)

:30s On, :30s Off – Deadlifts (135/95)
:30s On – Push Jerks (135/95)

Weights change after each grouping, climbing from “light-moderate-heavy-moderate-light.”

Stimulus wise, we are looking for the following criteria on the three loadings:
Lightest – One we could cycle for 21+ reps unbroken, when fresh.
Middle – One we could cycle for 14+ reps unbroken, when fresh.
Heaviest – One we could cycle for 7+ reps unbroken, when fresh.

This is a running clock effort, which will last 13:30 in total.
Moving from :30s, to :45, to 1:00, and back through :45 and :30, we are changing weights after completing the time frame on both movements (deadlifts and push jerks). Athlete’s are free to have a single bar and change weights, or set up three different bars.
The score is total reps

Conditioning


Specific Primer for “Double Header”:
3 Rounds, steadily bringing our intensity up on the bike:
:30s Bike
20 Double-Unders
10 AbMat Sit-Ups

Rest as needed, into a primer round that feels out the specific transitions of the workout:

10/7 Calorie Assault Bike (aiming to find the working pace)
20 Double-Unders, 10 AbMat Sit-Ups
10 Double-Unders, 5 AbMat Sit-Ups
10/7 Calorie Assault Bike (aiming to go above working pace.)

Double Header (Time)


For Time:
50/35 Calorie Assault Bike
… Directly into:
100-80-60-40-20 – Double-Unders
50-40-30-20-10 – AbMat Sit-Ups
… Directly into:
50/35 Calorie Assault Bike

An all-body weight conditioning finish to our day. A scaled up version of the CrossFit.com benchmark “Annie”, we are doubling the jump rope reps and adding a bike before and after the descending ladder.

Pacing wise, we naturally need to pace that first bike, relative to our double-under capacity. If we push too hard here, and struggle on the jump rope (the only set of 100), all time that we gained can be quickly erased. Knowing that we can regulate our breathing on the abmat sit-ups, we can push our pace early on, but we just can’t cause excessive DU trips. That’s where time disappears.

On the final bike, the longer distance can be a mental challenge. Break it up into small sections. The first fifth, let it be our slowest pace. The next fifth, let’s aim to move 3% faster. Repeat each time we clear that next fifth, until we are finishing with our fastest pace.

0001172

CrossFit Ecstatic – CrossFit


Training Day Overview


Week #2 of “Sled Dog”.

Three parts today:

1. Gymnastic skills to start, pairing strict handstand pushups with handstand walking.

2. Conditioning, with higher skill gymnastics paired with a heavier dumbbell.

3. Midline to finish.

Warm-up


ACTIVATION

:50s Row or Bike (athlete’s choice)
:20s Deadhang, with 5-7 Scap Retractions – http://youtu.be/QEOHnH7Wpsg + Wrist Stretches on Box – http://youtu.be/vyYr6TXA018
:50s Row or Bike (athlete’s choice)
16 Hollow Rocks
:50s Row or Bike (athlete’s choice)
8 Pausing Hip Extensions (2s at top) or Supermans

:30s Walkouts – http://youtu.be/92eVXZWgA8g
10-15s HS Hold Stretch – http://youtu.be/NZCp8XuqIFA
:30s Alternating Spiderman + Reach – http://youtu.be/_OrggvuVU-M
10-15s HS Hold Stretch – http://youtu.be/NZCp8XuqIFA

Spend 3:00 on Practice:
Handstand Weight Shifting – http://youtu.be/OAfvOJUovdg

Gymnastics

Metcon (No Measure)


Not for Time:
1:00 Light Row + 60% of Max Reps
1:00 Light Row + 50′ HS Walk
1:00 Light Row + 50% of Max Reps
1:00 Light Row + 50′ HS Walk
1:00 Light Row + 40% of Max Reps
1:00 Light Row + 50′ HS Walk

Not for time or score, a practice session coupling both the strict handstand pushup with handstand walking.

The 1:00 row intervals are purely in place to slightly elevate our heart rate. Pacing wise, we should be at a relaxed, conversational pace. For males, somewhere in the range of 900-1000. For females, somewhere in the range of 825-925.

Knowing our personal ability level on the movements, let’s choose drills or movements that fit our needs. As options, dumbbell strict presses fit very well for strict handstand pushups. For the handstand walking, a full minute of practice on a drill we’ve been working on (even something as simple as a handstand hold against the wall, 2 sets of :15s each) fits well.

Conditioning


Specific Primer for “Run DMC”:
After warming to both movements, complete at a low intensity pace:
100 Meter Jog
1-3 Bar Muscle-Ups
100 Meter Jog
2-4 Dumbbell Snatches

Rest as needed, followed by a modified full round, using the running as a means to elevate our heart rate and prepare our bodies.

200 Meter Jog
1-3 Bar Muscle-Ups
200 Meter Jog
2-4 Dumbbell Snatches

Following, rest 4:00, and begin.

Run DMC (Time)


4 Rounds:
200 Meter Run, 8 Bar Muscle-Ups
200 Meter Run, 12 DB Power Snatches (70/50)

“Run DMC” alternates our “gym” movements. With higher skill gymnastics, and heavier loads on the DB snatches, the runs become our pacer, relative to our abilities inside the gym walls.

If we thrive at Bar MU and heavier DB snatches, it becomes a matter of how much do we push the run. But unless we plan on completing all four rounds unbroken, we want to look at the run as a means to recover… allowing the aggressive push inside the gym.

Purely for a visual, an extra break on the bar muscle-ups can last very easily 10 seconds. 10 seconds on a 200m run is a significant amount of effort. Placing our efforts inside the gym, where we are at risk of stopping is the first aim. Then we settle back to the run.

As we plan out our efforts inside the gym, think through manageable sets. In a four round effort, pushing the limits early in such movements is a very risky move. We’ve all hit bar muscle-up failure, and minutes can slip by here. Knowing that we can keep our transitions short between breaks, let’s break before we need to in these movements.

Midline

Metcon (No Measure)


On the Minute x 9 (3 Rounds):
Minute 1 – Strict TTB
Minute 2 – GHD Static Hold – Belly Up (Supine) – http://youtu.be/zTikRBHZV4Y
Minute 3 – Banded Good Mornings – http://youtu.be/7S-WOwmPY8E

On all movements, we are not tracking a score or rep count. Aim is to use the minute to work/rest sets in, moving for technique and sound movement, and not for intensity. 2-3 sets in each minute fits very well.

If we do not yet have strict toes to bar, click http://youtu.be/RyaH-9CnVoI for modification from the floor.

0001171

CrossFit Ecstatic – CrossFit


Training Day Overview


Week #2 of “Sled Dog”.

Starting our week by building upon the last, with Stamina Squats to open. A 3% climb from last week. Our conditioning for the day, “Elizabeth”. Body Armor to close.

Warm-up


10 mins:

18/15 Cal Row
15/12 Cal Assault Bike
12 Burpees

5 Slow Wall Squats – http://youtu.be/pktIjwNiuYE
:30s Alternating Warrior Squats – http://youtu.be/EfUJgmgTvlI
5 Walkouts – http://youtu.be/92eVXZWgA8g
1 Round of “Strict Cindy”

1:00 Thoracic Opener (Barbell) – http://youtu.be/4_DUZpPAhVc
1:00 Laying Front Rack Stretch – http://youtu.be/S9U0JGGNx9Y
1:00 (:30s each side) Dorsiflexion – http://youtu.be/O9u1_Bvpng4

Stamina Squat


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

Barbell – 63% 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.

Front Squat (odd mins – 3 front squats)


63% of 3-rep Back Squat from 6/17

Back Squat (even mins – 6 back squats)


63% of 3-rep Back Squat from 6/17

Conditioning


Specific Primer for “Elizabeth”
After spending a good amount of time on our clean positions, we are aiming to feel ready for the moderate load. The loading will not be the part that slows us down from reaching out potential today, despite it feeling heavy towards the second half. It will be our technique. Our positions on the barbell. All of those little 1%’s of energy that we lose to inefficient reps add up, and become very damaging in the back half of the workout, forcing longer breaks.

As we move through this primer, let’s maintain that same focus. Move well.

Primer Round #1:
3-2-1
Squat Cleans
Ring Dips

Purely feeling out the combination here, this can be completed with a lighter load, or working load. If we plan to touch and go repetitions, here is a good place to feel through that movement pattern.

Primer Round #2:
2-1
Squat Cleans
Ring Dips

Less volume, but now higher intensity between transitions and at our working load. After a short rest, a third and final round to feel through just a bit more volume. A confirmation round.

Primer Round #3:
3-2
Squat Cleans
Ring Dips

Following, rest 4:00, and begin.

Elizabeth (Time)


21-15-9
Clean, 135# / 95#
Ring Dips
Stimulus wise, we are looking for a barbell loading that we could squat clean for 12+ repetitions unbroken, when fresh.
Pacing these squat cleans from the onset is a must. It is tempting to lean into a big set early, but reminding ourselves of the total, we are after 45 squat cleans today. And a touch and go set of 10 is impressive to start, but not if we are reduced to slower singles on the following round of 15’s. If we are aiming for sets, let’s choose a number we are very confident we could cycle in the final round of 9’s. We may need to move to singles there for speed, but if we wanted, we could hang on for it. Whether that’s 3’s, 5’s, or beyond, consistency is king here with the higher rep count of the workout.

With that said, singles are a very strong option for many. Dropping from the top and getting our hands back to it after a full breath locks us into a methodical pace which can easily chase down those who come out hot and heavy, only to slow in the 15’s. The aim is to move 1% faster in the 15’s than we did in the 21’s. The workout “gets real” at the 15’s. The 21’s are our buy-in to get there.

On the ring dips, this is highly individual dependent. But across all, efficiency in the kip is massively important. We don’t talk about very often, as we are commonly doing this motion to finish a full ring muscle-up… where other focus points tend to come into play (pull and transition over the rings as examples).

Here, where we get to focus purely on the ring dip, let’s aim to maximize the power of our kip.

**If we are not completing ring dips today, straight bar dips seen http://youtu.be/VnZNA-UOqkw fit very well. Our next modification would be regular, full pushups.

Body Armor

Metcon (No Measure)


Alternating “On the Minute” x 10 (5 Rounds):
Minute 1 – :30s Dumbbell Close-Grip Floor Press – http://youtu.be/Lcl6nz7Az-w
Minute 2 – :30s Glute Bridges – http://youtu.be/M7PynZBxSR0

In today’s Body Armor, we are finishing with a push, and a “pull”.

On the dumbbell floor presses, complete these “hammer” grip. That is, your knuckles are facing each other in the bottom of the repetition.

By taking away the full range of motion of a full press, we can focus on lockout strength. Here, our intention is to choose a lighter load, and aim for :30s of consecutive motion. Shooting for the 15 rep range each round, we are free to build across the five rounds.

The same intention is there for the glute bridges. If we desire, we can weight these with a barbell across the waist, or a dumbbell. Lighter is better here, where we can again aim to move for the full :30s on.

Not for tracked score or reps, but let’s record notes in the weights used and how we felt for future Body Armor sessions.

0001170

CrossFit Ecstatic – Community WOD


Conditioning


Specific Primer for “Nail Biter”:
Watching the clock throughout to time our rest between sets, we have two primer rounds.

Primer Round #1:
2 Sets of 3-5 Reps of each before moving on:
Toes to Bar
Power Snatches
Thrusters
Finish with a :30s Assault Bike

This first round affords us the chance to remove ourselves from the equipment, and then get back on. This simulates a break inside the minute of work at each station. Again, watching the clock, we can gauge how much time moves past between sets. Rest as needed, followed by Primer Round #2:

Primer Round #2:
:30s TTB
:30s Power Snatches
:30s Thrusters
:30s Bike

In this final primer round, let’s aim for half of what we believe we will be shooting for in the workout. The second focus point here is our transitions. Inside this workout, we may very well be working to the tail end of the minute if our strategy has is pointed in that direction. If that’s the case, we need to transition with speed and urgency. This affords us the chance to practice those movements.

Nail Biter (4 Rounds for reps)


4 Rounds:
1:00 – Toes to Bar
1:00 – Power Snatches (75/55)
1:00 – Thrusters (75/55)
1:00 – Calorie Assault Bike
2:00 – Rest

In effect, this is 4 rounds of 4:00 on / 2:00 off.

Stimulus wise, we are looking for a light barbell today. One that we could cycle for 25+ repetitions unbroken, when completely fresh (power snatch and thruster).

Scoring wise, we are looking at sum total across the four rounds. Let’s enter each round total so that we can compare between our rounds to gauge our pacing.

As we enter this workout, we are looking for consistency. Not just in round totals, but in movement totals. Beginning with the end in mind, let’s aim to be so precise with our repetitions that we stay within 5 reps each movement. Better to err slightly on the lower side on average and hold it, than to go slightly too far and fall off. When we fall off, we don’t know much to slow down. But if we are slightly under, we have a much better visualization on how much to speed up.

0001169

CrossFit Ecstatic – CrossFit


Training Day Overview


Day #4 of “Sled Dog”.

4 Parts today:
1) Ring MU testing. Establishing a baseline for percentage work in our training cycle.
2) Stamina Squats – Session #2 for the week.
3) Conditioning – “Encore”.
4) Odd-Object Conditioning

Warm-up


10 mins:

ACTIVATION

Not for Time, and at a Controlled Intensity:
15/12 Calorie Row
1 Round of “Strict Cindy” (5 Strict PU, 10 Pushups, 15 Air Squats)
12/9 Calorie Bike
10 Russian KBS + 25 Double-Unders

2 Sets:
3 Inchworms – http://youtu.be/gDweumAbvfQ
4 Russian Baby Makers – http://youtu.be/HWHZp47EzgE
5 Ring Kip Swings
:15s GHD Static Hold – Belly Up (Supine) – http://youtu.be/zTikRBHZV4Y

Gymnastics

Muscle-ups (Ring Muscle-Ups – Max Set)


1 Attempt for Max Reps

This will serve as a baseline for percentage work moving forward.

If we are not completing ring muscle-ups today, what we don’t want to test here is max CTB pull-ups. Although a good test, we will be completing CTB pull-ups on this cycle fairly frequently and we will run into some overlap which will not be ideal.

If we do not have a ring muscle-up (or working on the consistency of our repetitions), a max effort anything is more than likely not getting us closer there, regardless. Instead, let’s use this day to either work on a drill we’ve been working in recently, or the recommendation below, the strict banded ring muscle-up.

Strict Banded Ring Muscle-Up – http://youtu.be/jtmu_0qVZnk

Although every athlete is at a different stage in their progression, this easy set-up makes the strict banded ring muscle-up one of our favorites. If we will be completing this movement today, our aim in this portion will be to set the clock for 10:00, allowing us to work with varying bend tensions. Let’s build to a 7-10 rep for the day. This will take some time playing with varying bands, nevermind applying patience towards learning the movement. When we find that corresponding difficulty, we can use this band level in following progressions, building our strict strength on the rings throughout the cycle.

Stamina Squat


High Repitition

Metcon (Time)


4 Rounds:
9 Back Squats – 70% of 3RM Back Squat

In today’s stamina squat session, we are moving *for time*. We have 4 rounds of 9 unbroken back squats, where athletes rest as needed between sets. Aim is to rest just enough so that we find the next set unbroken.

Although “for time” typically indicates “competition”, this number is purely for our own reference when we compare it against similar sessions in the future, where we will be growing in percentages.

**We are using our 3-rep from the finish of the last cycle as it is fresh in our minds.

Conditioning


Specific Primer for “Encore”:
2 primer rounds, with the intention being to build our intensity on the second.

Round #1:
9 Calorie Row
6 Burpees over Bag
3 Sandbag Cleans
9 Calorie Row

This is a lengthy round, and should be. We want to fully open up the legs and lungs here. On round two, let’s apply our working intensity.

Round #2
6 Calorie Row
3 Burpees Over Bar
2 Sandbag Cleans
6 Calorie Row

Following, rest 4:00 and begin.

Encore (Time)


3 Rounds:
40/30 Calorie Row
20 Lateral Burpees Over Bag
10 Sandbag over Shoulder

Sandbag Pounds – 150/100
No sandbag, use D-Ball 150/100

In “Encore” we have a triplet that finishes each round with 10 heavy sandbag cleans.

Stimulus wise, we are looking to challenge ourselves on the bag, but not to the tune of us ever needing to stare it down for 10 seconds between reps. Heavy and challenging, but metabolic is the aim. To complete a full repetition, we are looking for a full clean up, and over, the shoulder. Bag finishes on the opposite side of the athlete (does not stop on the shoulder).

On the burpees, we are looking for lateral burpees over the bag. Fully recognizing that the standard is not as clear cut as a barbell, it is the stimulus we are after. Two foot jump, with our feet going up and over the bag (not around).

This is a workout where we are looking to be constantly moving. In order to do so, we first want to dial in our pacing. A consistent push forward can very easily catch an athlete who takes off guns blazing, and requires larger breaks between reps. This is a longer effort, and requires concentration on the first round to set ourselves up for success in the later.

Body Armor

Metcon (No Measure)


5 x 50m Sled Drag
1 x 400m Farmers Carry
1 x 100 Banded Pull Aparts – http://youtu.be/VHRiIjvHJpY

On the Sled Drag, we are facing away from the sled, and attached by harness or straps. Rest as needed between all sets, with the intention being that we build to a heavy on the sled drag over the five sets.

On the Farmers Carry, athlete’s choice to complete this with dumbbells, kettlebells, or torpedos. Stimulus wise, we are looking to choose a load that we are very confident we could complete 200m unbroken with, but we “aren’t sure” about 400m. At most, we feel comfortable completing this distance with at most, two quick breaks.

On the Banded Pull Aparts, let’s complete these with speed. Aim is to complete all 100 unbroken. Move quickly and explosively.

0001168

CrossFit Ecstatic – CrossFit


Optional Active Recovery

Metcon (No Measure)


1 Mile Light Run

5 Sets:
2 Turkish Get-Ups (one on each side)
8 Strict Toes to Bar

100/70 Calorie Bike/Row

5 Sets:
20m Single OH Dumbbell Carry (change after 10m)
8 Hip and Back Extensions/Supermans

1 Mile Light Run

0001167

CrossFit Ecstatic – CrossFit


Training Day Overview


Day #3 of “Sled Dog”

Starting our Wednesday with technique work on the snatch, followed by our first barbell cycling piece of the cycle.

Body Armor comes next, spending sets on the dumbbell thruster, bent over row, and weighted sit-ups. This will lead us into our conditioning today, involving dumbbell front squats. “Leg Work”, five intervals starting “On the 4:00”.

Warm-up


10 mins:
ACTIVATION

12 Light Calorie Assault Bike, 6 Spidermans (3/each) – http://youtu.be/_OrggvuVU-M
9 Moderate Calorie Assault Bike, 6 Wall Squats – http://youtu.be/pktIjwNiuYE
6 Fast-ish Calorie Assault Bike, 6 Warrior Squat Rotations – http://youtu.be/EfUJgmgTvlI

2 Rounds:
1:00 Thoracic Opener (Barbell) – http://youtu.be/4_DUZpPAhVc
5 Barbell OHS
1:00 Wrist Stretches on Box – http://youtu.be/vyYr6TXA018
5 Barbell OHS
On the first round, use an empty barbell. On the second round, increase a bit of load.

Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Strict Presses (behind the neck)
5 Overhead Squats
5 Snatch Grip Deadlifts

Weightlifting

Snatch


On the 2:30 x 5 Sets:
3-Position Power Snatch
3-Position Squat Snatch

Barbell load – 55% of 1RM Snatch

This complex involves a total of (6) repetitions. As it flows in full:
1 High Hang Power Snatch (pocket-level)
1 Hang Power Snatch (knee-level)
1 Power Snatch (from the floor)
1 High Hang Squat Snatch (pocket-level)
1 Hang Squat Snatch (knee-level)
1 Squat Snatch (from the floor)

This is the first iteration of this complex, and we will be repeating so, upping our percentage from today’s 55%. It is designed to be on the lighter side, so that we can work on our cycling positions and speed on the bar. Let’s move well today so that we have a base to build off of. We are looking to hold onto the bar for the duration (building our stamina in our grip, no less our full movement), but if we must drop, after each section fits (after the three power reps).

Body Armor

Metcon (No Measure)


3 Sets: 6 Dumbbell Thrusters
2 Sets: 9 Dumbbell Bent Over Rows (each arm)
1 Set: 50 Weighted Sit-Ups
Rest 1:00 between all sets.

This is largely in part familiarity training on the dumbbell thruster. Our focus of the three movements, let’s take our time with this and find the right positions. The challenge of unstable objects will require is to work far harder for the front rack position, especially when the weights get heavier. Inside this movement, the front rack tends to be the limiting factor over anything else.

In all sets, rest 1:00 between. Aim is to build in load on the thrusters and rows over the sets. Let’s challenge ourselves here, but being true “Body Armor”, the first aim is to move at our best. On the dumbell rows, which are completed one at a time (9 on each), support ourselves by placing the “non-working” arm on a bench or box. On the weighted sit-up, anchor the feet with dumbbells. At 50 reps, we are looking to continuously move… which means the loading needs to be on the lighter side.

Conditioning


Specific Primer for “Leg Work”:
Aim is to first find our front rack position on the dumbbells. After we feel comfortable with this movement, we have two primer rounds below. The first is at a moderate pace, with the second being at workout intensity:

3 Box Jump Overs (lower box)
6 Dumbbell Squats
:30s Bike (:10s slow, :10s moderate, :10s fast)

Rest as needed, followed by a final round at workout intensity:

3 Box Jump Overs (workout box height)
6 Dumbbell Squats
9/6 Calorie Bike

Following, rest 4:00 and begin.

Leg Work (Time)


On the 4:00 x 5 Rounds:
9 Box Jump Overs (30″/24″)
15 Dumbbell Front Squats (50/35)
15/12 Calorie Assault Bike

Score is our slowest round of the five. Track all five in wodify for recording purposes

On “Leg Work”, we are challenging ourselves with the dumbbell front squats. In the Open, the standards allow us to rest the dumbbell on the shoulders. Although by far the most efficient positioning, as the weight sits there, let’s remind ourselves that we are in training. In some workouts we will use that standard. But for today, we want to challenge ourselves further. Without other shoulder movements inside this effort, this is a great opportunity to make ourselves work more on this front rack position.

Even though Open standards allow, let’s pretend the opposite. Let’s take a “regular” front rack position, with our hands on the actual handles. This will take some warming up to, but with our thrusters purposefully placed in the previous part (in our Body Armor), we ideally are set-up well here.

Stimulus wise, we are looking to get every set straight. I would rather see us reduce the load, and go straight (in the more challenging front rack position), than to rack the bells “Open style” at Rx loads. This also allows us to push the bike, which is what makes this workout very potent.

**In the absence of a Assault Bike, let’s complete an equal calorie row.

Bryant Johnson

Bryant Johnson

Owner/Coach

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

Michael Jenkins

Michael Jenkins

Owner/Coach

Josh Diehl

Josh Diehl

Coach

CF-L1

Michelle Casto

Michelle Casto

Coach

CF-L2, CrossFit Mobility

Sawyer Green

Sawyer Green

Coach

CrossFit Level 1