06.07.18

CrossFit Ecstatic – CrossFit


Warm-up


12 mins:

Line Drills

200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Toe Walk
Heel Walk

Active Warmup

:20 Seconds Jumping Jacks
:40 Seconds Push-up to Down Dog

:20 Seconds Quick Single Unders
:40 Seconds Toe Touch + Air Squat

:20 Seconds High Single Unders
:40 Seconds Active Spidermans

Mobility


3 mins:

Chest Stretch – 1 Minute

Athletes will lay on their chest with arms out in a “T”. Bring the left arm next to the left shoulder and swing the left leg over the right leg, feeling a stretch in the right pec. Actively move back and forth between each side for the full minute.

Child’s Pose – 1 Minute

With arms together and straight out front, 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.

Ankle Stretch – :30 Seconds Each Leg

Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.

Rehearsal


10 mins:
1 Round

100 Meter Run
2 Ring Muscle-ups
10 Double Unders

Conditioning

Schlitz (Time)


4 Rounds For Time:
400 Meter Run
4 Ring Muscle-ups
40 Double Unders

“Schlitz” is a CFNE Benchmark workout that includes a mile of running and a pair of high skilled movements. Although on the more technical side, the repetition numbers per round is low enough where athletes should not get stuck on the rings or the rope. Within the workout, choosing a rep number or substitutions that allow athletes to complete the muscle-ups and double unders completed in two sets max will help them achieve the correct stimulus. If unable to run, complete one of the following:

28/20 Calorie Assault Bike
28/20 Calorie Row

**If unable to do Muscle-ups:
8 Burpee Chest to Bar Pull-ups
8 Burpee Pull-ups

**If unable to do Double Unders:
80 Single Unders
:45 Seconds Double Under Practice

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