CrossFit Ecstatic – CrossFit
Push-up to Down Dog
Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
PVC Pass Throughs – :30 Seconds
With hands wide and arms long, raise arms up and over the head until PVC touches behind you.
Warrior Squats – 1 Minute
With the barbell on the ground directly in front of you, squat down and place one hand on. Keeping that elbow locked out and your chest tall, reach with the opposite hand overhead, focusing on rotating the shoulders and upper back (thoracic). Look towards the fingertips, pause for a moment, and then change arms.
PVC Overhead Squats – :30 Seconds
With elbows locked out overhead, squat to full depth with a pause in the bottom. Quality over speed here.
Coming from the rack, athletes will have 15 minutes to build to a heavy triple overhead squat. Athletes can avoid bringing the bar down to the back rack after finishing the lifts. With their partners, cleaning the weight back up from the floor will be the recommended option.
1 Power Snatch
2 Overhead Squats
3 Calorie Row
Dilly Dilly (AMRAP – Rounds and Reps)
2 Power Snatches (135/95)
4 Overhead Squats (135/95)
16/12 Calorie Row
Athletes will build to a heavy triple overhead squat from the rack to start things out. Heavy is relative for the day, and should be a weight that athletes can safely support overhead. In “Dilly Dilly”, athletes are choosing a weight that they could complete for 15+ unbroken overhead squat repetitions when fresh. This is to be completed with one barbell, with all reps taken from the floor. If you have more people than rowers, stagger by 1 minute, with no one owning a rower. If there is an open machine, any athlete is free to hop on.
The numbers are small on the barbell, but the weight is meant to be moderately challenging. The power snatches can be taken as singles. Following that second single repetitions, athletes can aim to leave the bar overhead and hold on for all four overhead squats. It is more beneficial to take the extra time before the second power snatch to ensure those are completed without dropping, which would lead to extra power snatches. From there, the speed of the workout is determined by how quickly athletes can move on the rower and still maintain their two singles and four unbroken overhead squats.