03.10.18

CrossFit Ecstatic – Community WOD


Warm-up


Team alternating between three stations:
1 Minute

Easy Bike
Active Spidermans
Front Rack Stretch
:45 Seconds

Medium Bike
Push-up to Down Dog
Squat Hold
:30 Seconds

Faster Bike
Air Squats
Wrist Stretch

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Overhead Squats
5 Stiff-Legged Deadlifts
5 Front Squats

Rehearsal


1 Round

21 Calorie Bike (7/athlete)
15 Wallballs (5/athlete)
9 Power Cleans (3/athlete)

Conditioning

Fireball (AMRAP – Rounds and Reps)


Teams of 3:
AMRAP 30:
75/50 Calorie Assault Bike
75 Wallballs (20/14)
50 Power Cleans (115/85)

Add (20/10) to barbell each round.

Athletes will split up the work in today’s workout as they see fit. The weight on the power cleans will increase 20 pounds each round for men and 10 pounds each round for women. The opening barbell should be something that athletes are capable of completing 20+ repetitions if they needed to. If unable to use Assault Bike, complete a 75/50 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

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