06.09.18

CrossFit Ecstatic – Community WOD


Warm-up


8 mins:
:40 Seconds
Push-up to Down Dog

:20 Seconds
Romaninan Deadlifts
Deadlifts

:40 Seconds
Active Spidermans

:20 Seconds
Hang Power Cleans
Front Squats

:40 Seconds
Active Samson

:20 Seconds
Strict Press
Push Press

Mobility


2 mins:

Child’s Pose on Box – 1 Minute
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 – :30 Seconds
Putting the hands on the box for support, pedal the heels back and forth towards the ground to stretch out the calves.

Rehearsal


5 mins:

1 Round

9 Calorie Bike
9 Box Jump Overs
9 Power Cleans
9 Toes to Bar
9 Push Jerks

3 Reps Per Teammate

Conditioning

Baker’s Dozen (Team Version) (Time)


Teams of 3, For Time (30 Minute Cap):
60/40 Calorie Assault Bike
60 Box Jump Overs (24/20)
60 Power Cleans (155/105)
60 Toes to Bar
60 Push Jerks (155/105)
60 Box Jump Overs (24/20)
60/40 Calorie Assault Bike
60 Box Jump Overs (24/20)
60 Power Cleans (135/95)
60 Toes to Bar
60 Push Jerks (135/95)
60 Box Jump Overs (24/20)
60/40 Calorie Assault Bike

The weight on the barbell in this beefy chipper workout decreases from round 1 to round 2. The weight in the first round should be something that athletes could power clean and push jerk for at least 15+ repetitions unbroken when fresh. Athletes should be able to complete at least 20+ repetitions unbroken of the lifts with the weight in the second round. Teams will have one bar and switch weights, but if different teammates are using different weights, it is ok to have multiple bars on the floor. If unable to Assault Bike, complete one of the following:

60/40 Calorie Row
Each Teammate Completes 3 x 100 Meter Sprint (One Athlete Working)

Tips


While teams will have their own specific break-up strategies, the best ones involve switching out before one teammate begins to slow down in order to maximize speed at each station. A possible rep combination could be for stations with 60 total repetitions could be 7-7-6 for each athlete, getting them to 20 repetitions and piece. On the bike, quick sets of 10 calories gets guy teams off the machine in 3 sets each and girl teams off the bike in two sets each. While these plans are ideal, teams can adjust on the go to fit the current situation.

Baker’s Dozen (Time)


For Time:
… 20/15 Calorie Assault Bike
20 Box Jump Overs (24″/20″)
20 Power Cleans (155/105)
20 Toes to Bar
20 Push Jerks (155/105)
20 Box Jump Overs (24″/20″)
… 20/15 Calorie Assault Bike
20 Box Jump Overs (24″/20″)
20 Power Cleans (135/95)
20 Toes to Bar
20 Push Jerks (135/95)
20 Box Jump Overs (24″/20″)
… 20/15 Calorie Assault Bike

Full recognizing that this is a lot to look at, especially at first glance, we can look at the biking as separating quasi rounds of movements in between. Inside of that, it is worth noting here that the weight reduces in the second part of the workout on the barbell. This is done intentionally, so that when the fatigue sets in, we continue to push forward with intensity.

Stimulus wise, the barbell weight in the first half is intended to be a loading that we could clean and jerk for 10+ repetitions unbroken, when completely fresh. On the second loading, in the second half, we are looking to reduce to a barbell weight that we could cycle for 15+ repetitions unbroken, when completely fresh.

If we are using a Schwinn bike today, complete 30/20 calories per. If we do not have access to a bike today, row for 20/15 calories per.

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