07.04.18 – Happy Fourth of July!!

CrossFit Ecstatic – CrossFit


Warm-up


200 Meter Run

followed by…

:30 Seconds
Active Spidermans
Front Rack Stretch
Slow Stiff Legged Deadlifts

Active Samson
Wrist Stretch
Slow Front Squats

Push-up to Down Dog
Chest Stretch
Slow Push Press

Rehearsal


Movement Prep for Rope Climbs:
Hips to Hands
Better pulls lead to less pulls. The best pulls make the most of athlete’s legs and length. We can think about brining the hips to the hands in both the locking and the standing portions of the movement. The higher the hips and feet get when locking, the less pulls are necessary to reach the top. Just as important, the hips should against move towards the hands as athletes stand with the legs. Only when athletes stand fully with the legs should they move their hands up the rope, then the process repeats itself.
3 Foot Locks
2 Foot Lock + Stand + Reach
1 Rope Climb

Movement Prep for Clean & Jerks:
3 High Hang Power Cleans
3 Strict Press

3 Hang Power Cleans
3 Push Press

3 Power Cleans
3 Push Jerks

3 Clean and Jerks

Build to workout weight

Wod rehearsal:
1 Round
3 Clean and Jerks
100 Meter Run
1 Rope Climb
3 Burpees

Conditioning

Glen (Time)


For Time:
30 Clean and Jerks, 135#
1-Mile Run
10 Rope Climbs, 15′
1-Mile Run
100 Burpees
In honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012
To learn more about Glen click here
Honoring a local hero on this 4th of July. With a longer time domain today, we want athletes to pick a variation on the rope climb that they are already comfortable completing. Unfortunately, today does not line up well to spend a significant amount of time teaching. The goal is to make sure that athletes are warmed up and have the right loading and variation for them to get the best workout possible. Weight on the barbell should be “Grace” weight, or something that they could cycle for 12-15 repetitions unbroken when fresh. If unable to run, complete one of the following:

2000/1600 Meter Row
100/70 Calorie Assault Bike

Wod Scales


Rope Climb
Movement Substitutions:
Seated Rope Pulls (2:1 Ratio)
1/2 Rope Climbs (2:1 Ratio)
Pull-ups (5:1 Ratio)
Ring Rows (5:1 Ratio)

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