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CrossFit Ecstatic – Community WOD


Warm-up


ACTIVATION
Alternating OTM x 12 (3 Rounds):
Minute 1 – :45s Row
Minute 2 – :45s Mobility (below)
Minute 4 – Two parts of the Barbell WU (below)

Mobility:
Round 1 – Spiderman and Reach
Round 2 – Alternating Samson
Round 3 – Walkouts

*Barbell Warmup:
Round 1 – 5 Good Mornings, 5 Back Squats
Round 2 – 5 Elbow Rotations + 5 Strict Presses
Round 3 – 5 Hang Power Cleans + 5 Push Presses

Conditioning


Specific Primer for “Stop Drop and Roll”:
2 Rounds, resting 1:00-2:00 between:
100 Meter Wreckbag Run
7/5 Calorie Assault Bike
3 Deadlifts
3 Hang Power Cleans
3 Push Jerks

First round is at ~75% intensity, and barbell loading. Purpose is the transition, feel-through round. On our second round, let’s build to our workout weight on the barbell, and move at workout intensity. Rest 3:00-4:00 following, and begin.

Stop Drop and Roll (Team Version) (Time)


In Teams of 3, with a 30:00 Time Cap:
1 Mile Wreckbag Run (70/50) or (45#/25# plate)
150/100 Calorie Assault Bike
Into 5 Rounds:
21 Deadlifts
21 Hang Power Cleans
21 Push Jerks
Rx Barbell – 135/95

If we reach the time cap, add :01 to a 30:00 for each rep not finished. For example, if we are 21 Push Jerks from finishing, that would be a submitted score of 30:21.

A chipper with lengthy work at each station. On the Wreckbag run, we are looking for a slightly heavier than “usual” loading here, for this single bag that the team of three carries, passing off the load as they see fit.

If we do not have access to a bike today, equal calories on the rower is our best fit here.

On the barbell, the stimulus calls for a loading that all three athletes could complete the below complex with, unbroken:
10 Deadlifts + 10 Hang Power Cleans + 10 Push Jerks

If we are not able to complete that sense of volume with this loading, it’s likely a bit too heavy, and best to modify down a touch to preserve our conditioning stimulus.

Stop Drop and Roll (Individual Version) (Time)


For Time:
1 Mile Wreckbag Run (50/35) or (35#/25# plate)
60/40 Calorie Assault Bike
Into 5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Rx Barbell – 135/95

Post completion time to wodify.

This workout flows with the run, to the bike, to a full Hero workout, “DT” (5 rounds of barbell work).

This is a longer grind, where we will reach deeper into movements before transitioning to the next, which we commonly will see in our training. Spending ~6-10 minutes inside each station allows us to assess, and build our stamina for duration.

Finding the appropriate seating for the Wreckbag on the shoulders will be naturally highly important. A double-shoulder carry reduces the ability for us to counterbalance the run with a free-arm, but the balance on the shoulders, reducing the tax we’ll expend holding it, may . be the better option for most athletes taking on this mile. It should be a pace that we never need to stop on.

On the bike, the legs may feel a bit off to start. Just start. Get the bike moving, and after a handful of calories and a good amount of breaths to recover, we’ll settle into a sustainable pace. Back off just slightly towards the final 3-5 calories, to facilitate a smooth transition to the final station – the barbell.

Fast forward to round 4, and how we believe we’ll be breaking up the barbell there. Visualizing that breakup strategy, let’s apply that on round one.

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