08.04.18

CrossFit Ecstatic – CrossFit


Warm-up


:30 Seconds
Jumping Jacks
Push-up to Down Dog
Front Rack Stretch
Active Samson
Child’s Pose
Active Spidermans
Squat Hold
Air Squats

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Teaching


(10:00-20:00)

Box Jump Movement Prep
3 Step-ups Each Leg
10 Small Hops
10 Tall Hops
3 Low Height Box Jumps
3 Medium Height Box Jumps
3 Workout Height Box Jumps

Rope Climb Movement Prep
3 Foot Locks (With Straight Arms)
2 Foot Lock + Stand + Reach
1 Rope Climb

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)

Thruster Movement Prep
3 Front Squat
3 Push Press
3 Thrusters

Build time workout weight

Rehearsal


(20:00-25:00)

1 Round
Partner 1:
2 Thrusters
1 Rope Climb
2 Box Jumps

Partner 2:
50 Meter Sandbag Run

Switch and Repeat

Conditioning

31 Heroes (AMRAP – Reps)


31 Minute AMRAP of:

Partner 1:
8 Thrusters, 155# / 105#
6 Rope Climbs, 15 ft.
11 Box Jumps, 30″ / 24″

Partner 2:
400m Run with sandbag, 45# / 25#
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
To learn more about 31 Heroes click here
Partner 1 performs the workout listed above. Partner 2 runs 400 meters with a sandbag (45/25). When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400 meter run, while Partner 2 continues the workout where Partner 1 left off. Mark a round completed following the 11 box jumps. Score is total reps at the end of 31 minutes.

The box is on the higher side and the weight on the thruster is on the heavier side. The barbell should be a weight that athletes are able to complete 8+ repetitions unbroken when fresh, but will likely have to break-up into two sets during the workou

Strategy


Understanding that this is 31 minutes of continuous movement for both partners with heavier weights, odd objects, and challenging movements, it is all about just finding a way to keep moving forward. It is not about going fast, rather trying to not stop moving for the entirety of the workout. Finding one of the four movements to become the “mental rest” will better allow teams to keep going. For many athletes, this will be the box jumps, as this is the only time that they are not holding onto something under tension. For some, it may be the runs. A slower run means that the buddy with the sandbag can catch their breath a bit as the parter inside gets a little more work done. Find a pace and break-up strategy and put it on cruise control.

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