CrossFit Ecstatic – CrossFit
200 Meter Run
Knee to Chest
3 Air Squats + Broad Jump
Skip for Height
Skip for Distance
Banded Shoulder Distraction – 1 Minute Each Side
Lace a light tension stretching band onto a pull-up bar, and with one hand wrapped inside, face the band and step away to create tension. Allow your torso to pitch forward and allow the arm to relax into the stretch. If your right hand is inside the band, take a small step back with your right foot, and slowly rotate your torso to the right. This will further open and stretch your lat.
Lat Activation – 10 Repetitions
Grab a PVC pipe and place it between the band just used for banded shoulder distractions. With the band centered on the pipe, athletes will grab just outside hip width and step back a touch. With straight arms, a tight belly, and shoulders back, athletes will pull the bar to tight to their body and hold for a three count. Performing 10 slow and controlled repetitions, allowing them to feel the lats working. The further back they stand, the more tension in the band.
Pull belly button to spine
Push low back into floor
Feet & legs squeezed together
Legs 6 inches off floor
Shoulder blades off floor
Elbows by ears (hands by side if low back comes off ground)
Once we feel this position out on the floor, we will look to recreate it while hanging from the pull-up bar. The only things that change is that the feet will be slightly in front of the bar as opposed to off the floor.
Demo & Establish Hollow Position on Floor
:20 Second Hollow Hold
Demo & Establish Hollow Position on Bar
:20 Second Hollow Hold
10 Scap Pull-ups
1-3 Strict Pull-ups
5 Strict Pull-ups
200 Meter Run
Strict NIcole (AMRAP – Rounds and Reps)
400 Meter Run
Max Strict Pull-ups
The CrossFit Benchmark workout “Nicole” is traditionally written as Max Kipping Pull-ups. Today, however, we will be looking to accumulate as many quality strict pull-ups as possible in the 20 minute window. When the clock runs out, the score is total strict pull-ups. This is an awesome opportunity for athletes to hold themselves to a strict movement standard and build some strength. In order the get the right stimulus, we are looking for athletes to complete at least 5-6 repetitions each attempt on the pull-up bar. Choosing a variation that allows for this many reps will get athletes the most bang for their buck. Once athletes drop from the pull-up bar or are unable to complete any more reps that meet the standard, they will complete a 400 meter run. The preferred sub for running today is a bike, as the row may negatively affect the pull-ups, although either will work. Numbers in teaching section.
-If not running:
25/18 Calorie Assault Bike
500/400 Meter Row
Knowing that the 400 meter runs cut into each round, athletes can expect to have somewhere between 6-8 attempts to accumulate as many strict pull-ups as possible. We can take the phrasing of this workout quite literally. Max strict pull-ups. The words max tells us not to game this too much from the first round. Go to failure. Push the limits and break only when you can’t do anymore or when form starts to break down significantly. Not having to formulate a game plan simplifies this workout for the athletes. See what you got when you get inside and use the runs to let the arms recover a bit. Strict pull-ups aren’t very demanding on the lungs, so athletes can find a slightly more aggressive pace on the 400 meter runs than they are accustomed to. However, if they know that they’ll need a little more rest before the pull-ups, slowing down the runs a touch will give the arms more time to recover.