CrossFit Ecstatic – CrossFit

Training Day Overview

Three parts today to our Tuesday.
1. Deficit Deadlifts. Building to a moderately heavy double from 3″.
2. “The Good Life”, a conditioning repeat.
3. Odd-Object Conditioning, with carries and sled drags.


10 mins


Deadlift (6×2)

6 Sets of 2
Deficit – 3″

On today’s deadlifts, we are pulling from a deficit. Standing on plates is the aim today, challenging our position off the floor. In regards to percentage, is it our aim to stay on the lighter side if this is a newer movement to us. On all repetitions, let’s set the bar back to the floor (avoid touch and go).

We are looking to start in the 50-55% range, and finish in the area of 65-70%. On the moderate side, with a focus on sound positioning.


Specific Primer for “The Good Life”
Our aim in today’s primer is to elevate the heart rate. These are relatively simple and common movements for us, but the speed of the transitions and the higher heart rate breathing is what we want to activate.

Primer Set #1 (low intensity)
2 Rounds:
200 Meter Row
5 “Breathing Burpees”
5 Box Jumps

Rest as needed, followed by Primer Set #2 where we are looking to meet in the middle between the first pace, and our workout pace:
150 Meter Row
5 “Breathing Burpees”
5 Box Jumps
150 Meter Row

This second row allows us to train the transition back into the rower, which is absolutely a skill we want to refine. Rest as needed, followed by Primer Set #3, which is at workout pace (high intensity):

250 Meter Row
3 Burpees
5 Box Jumps
100 Meter Row

Increasing the opening row to 250 meters so that we can find our opening pacing on the workout. Following, rest 4:00, and begin.

The Good Life (Time)

3 Rounds:
500 Meter Row
12 Burpees
21 Box Jumps (24/20)

*Run multiple heats if needed as opposed to a stagger, as the burpees and box jumps will most likely be quicker than the time on the rower. If not rowing today, complete one of the following:
400 Meter Run
28/20 Calorie Assault Bike

Transitions count. If there is one goal we are focusing on today, it is urgency in transitions.

Recall that a meter row is a pace setter. We aren’t going to stop on a row. But we very well may on the burpees and box jumps if we push here too hard. The goal here is to minimize the amount of time not working – to achieve that, this row should be ~5-10 seconds slower than your 2K pace. What’s more important here is getting off the rower and *immediately* moving with a purpose to start our burpees.

On the burpees, breathe. Focus on the breathing burpee cadence and force air in. If we push too aggressively on these, we lose our ability to cycle through the box jumps. We cannot tax ourselves out here. We need to remain composed so that we can preserve our agility on the box.

On the box jumps, a two foot jump will be considered “Rx”. Step-ups are always an option, but won’t be marked as “Rx”. Recompose on top of the box, and make your move for your next repetition.


Metcon (No Measure)

3 Rounds, Not for Time:
100m Farmers Carry
200m Sled Drag
Rest 2:00 between.

The focus of effort today is on speed inside these movements. Today, it is better to go a bit lighter on both movements if it allows us to go faster.

On the farmers carry, we are looking to fast-pace-shuffle this distance. A walking pace during “Body Armor” sets is appropriate, allowing us to go heavier, but we have the opposite aim today. Let’s move on these carries, to the tune of at the slowest, shuffling. This again likely means the weights need to be lighter. In terms of equipment, athlete’s choice – dumbbells, kettlebells, or torpedos.

On the sled pull, we are facing away from the sled, connected via straps or a harness. Same aim here as well – we want to fast pace this drag to the tune of fast-pace-shuffling if we can with the weight.

The 2:00 rest between rounds affords us the chance to recover our breathing, which we want to challenge here. Challenge the loads, yes, but let’s move with speed today.

Bryant Johnson

Bryant Johnson


CrossFit Level 1, CF-L2, CrossFit Kids, CrossFit Football, Retired 9 yr NFL Wide Receiver

Michael Jenkins

Michael Jenkins


Josh Diehl

Josh Diehl



Michelle Casto

Michelle Casto


CF-L2, CrossFit Mobility

Sawyer Green

Sawyer Green


CrossFit Level 1