04.12.18

CrossFit Ecstatic – CrossFit


Warm-up


Line Drills

200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance

Rehearsal


5 mins:

1 Round

:30 Seconds Each Station
:15 Seconds Transition

Conditioning

Strongman Style (AMRAP – Reps)


Teams of 4-5:
5:00 at each station:
Prowler Push
Hand over Hand Sled Pull
Calorie Assault Bike
Slamballs
Back Rack Barbell Carry

Strongman style movements are an opportunity for athletes to vary our training and prepare for things in everyday life. Very rarely will be presented a symmetrical object like a barbell to pick up off the ground or press overhead in the real world. These objects tend to me more asymmetrical and awkward.

On movements similar to prowler push, yoke carries, and sled pulls, reps can be counted after traveling a certain distance. On movements such as the ski erg calories and tire flips, scoring will be counted with every rep. Score is total repetitions completed at the end of the 5 stations.

If you have enough equipment, having 2 athletes moving on certain movements like the prowler push, yoke carries, and sled pulls will minimize the amount of standing around.

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