03.03.18

CrossFit Ecstatic – Community WOD


Warm-up


:60 Seconds

Easy Row
Active Spidermans
Childs Pose on Box
:40 Seconds

Medium Row
Push-up to Down Dog
Box Supported Ankle Stretch
:20 Seconds

Fastest Row
Air Squats
Passive Bar Hang
Mobility Explanations
Childs Pose on Box

With arms together and straight out front on a box, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.
Box Supported Ankle Stretch

Putting the hands on the box for support, pedal the heels back and forth towards the ground to stretch up the calves.
Passive Bar Hang

Hanging from a pull-up bar, relax the shoulders and allows the body to get as long as possible.

Rehearsal


1 Round

5 Calorie Row
5 Box Jumps
5 Chest to Bar Pull-ups

Once one partner clears the rower, the other may begin.

Conditioning

Boat Crew (AMRAP – Rounds and Reps)


Teams of 3
AMRAP 25:
20/15 Calorie Row
7 Box Jumps (24/20)
7 Chest to Bar Pull-Ups

In this team of 3 workout, athletes will try to rack up as many calories on the rower as they can in 25 minutes. The score will be total calories, with the other two movement being prerequisites to getting back on the rower. The rower will always be going today. Once partner one clears the erg, they will move onto the box jumps and partner 2 will begin rowing, and so on. These are regular box jumps, meaning athletes will come to full extension at the top of each rep. The pull-up variation athletes choose should be something they can get done in 1-2 sets without a doubt.

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

Dan Moore

Dan Moore

Coach

CrossFit Level 1, CF-L2

Josh Diehl

Josh Diehl

Coach

CF-L1

Jeff Dercola

Jeff Dercola

Coach

CF-L1

Michelle Casto

Michelle Casto

Coach

CF-L2, CrossFit Mobility

Sawyer Green

Sawyer Green

Coach

CrossFit Level 1