CrossFit Ecstatic – CrossFit

Training Day Overview

Starting our Friday with a focus on the barbell.

power snatch complex.

This will lead us into our conditioning for the day, a repeat workout from November of last year. Intervals, combining the bike, barbell-facing burpees and power snatches.

Aerobic capacity to finish, building upon last week’s row.


10 mins


Power Snatch

On the 1:30 x 7 Sets:
1 Snatch Pull
1 Low Hang Power Snatch

Set #1 – 65%
Set #2 – 70%
Sets #3-7 (5 Sets) – Build to a heavy for the day.

Snatch Pull – Arms stay long and loose. We finish here with a big shrug at the top, but we do not actively bend the elbows. Focus here is on bar path, breaking off the ground and keeping in close contact with the body through active lats.

Low Hang Power Snatch – Bar is as close to the ground as possible, but not touching the ground. This trains postural strength as we are lowering to a near floor position, but forcing ourselves to control the descent as well as start from a challenging position.


Specific Primer for “Rush Hour”:
Here, we want to find our intensity on the bike and burpees. This is a skill and effort worth refining, as if we come out too aggressively, we’ll of course fall off pace in the later rounds. But if we come out too conservatively, we’ll be leaving effort in the tank.

Three short primer sets, gradually building in intensity. Athlete’s choice to first move to the working weight inside thew workout, or we can build in between rounds.

Three rounds, resting as needed between (~2:00):
8/6 Calorie Bike
4 Barbell-Facing Burpees
2 Power Snatches

These are significant primer rounds. A good amount of volume will be completed before actually starting the workout. But generally speaking, the higher the intensity of the workout, the more warming and preparing we need. Over the course of these three rounds, it is our aim to gradually move from a walk-through pace to a full-workout pace. On the first, transitions and feel is the aim. On the second, let’s find that middle ground, and on the third, let’s visualize ourselves inside the workout. We have two power snatches per round so that we can practice the touch and go effort if we plan on doing so in the workout today.

After our three primer sets have been completed, rest 4:00, and begin.

Rush Hour (Time)

On the 4:00 x 5 Rounds:
12/9 Calorie Asaullt Bike
9 Barbell-Facing Burpees
6 Power Snatches (115/95)

Building intensity through intervals.

In “Rush Hour” we have 5 x 4:00 windows that start on the 0:00, 4:00, 8:00, 12:00, and 16:00. Inside of these windows at each start, we’ll complete the work above. Recording the amount of time it takes to complete each (not the time on the clock), we are looking to have our athletes finish in the rough area of two minutes per round. This will naturally vary between athletes. Our score however, will only be our slowest round.

In other words, if we have rounds that look as follows, the bolded time will be our score for the day: 1:45, 1:49, 2:01, 2:09, 1:52

Stimulus wise, we have a moderately heavy barbell at the end of each set – the 6 power snatches. We are looking for a load that we could cycle for 9+ repetitions when completely fresh, if we went for it. On the challenging side, but one that we are very confident we could complete in sets throughout the workout if we had to. Singles at a point inside this workout is by no means the wrong approach – but we want the barbell to be managable enough so that we simply aren’t forced to.

Today is a great opportunity to push the bike. To capitalize on the exponential accumulaiton of calories. Recognizing that our rest is going to be limited between rounds, it is not an all-out sprint, but let’s get outside out comfort zone here, reminding ourselves that we are in training. We’d rather make a mistake here by pushing a bit too hard on the bike, than not hard enough.

On the barbell-facing burpees, a smooth, methodical pace is our aim. We are looking for an immediate transition to the barbell, so being a touch conservative on our pacing here to allow that will be important. If we see ourselves struggling some on the barbell loading, we want to pace these a little more. If we are very storng on the barbell, we can push our intensity here.

And finally, on this power s
snatch barbell, we are looking for an aggressive finish. We do not need to complete these six repetitions unbroken, but as the stimulus details above, we could if we had to on the first round.

**Equipment Modifications:
If we are using a rower today, complete 15/12 calories per round.

Aerobic Capacity

Metcon (No Measure)

2 Rounds, Not for Score:
300m Slower (2K + 18s)
300m Moderate (2K + 10s)
300m Fast (2K + 2s)

Second iteration, building on last week. Increasing our speed by 2s on each interval.

There is no rest between rounds – we roll directly into the second. In full, this is a 1,800m recovery based row. Emphasis on the word “recovery”… let’s get some good effort in here, but this is meant to be more of a recovery, than a capacity building, finisher.

The “2K + “X” is in relation to our personal /500m splits on our best 2K row. As an example, if an athlete has a best 2K row at 8:00 total, their /500m splits on that effort would average out to 2:00.

300m Slower = 2:00+18s = 2:18
300m Moderate = 2:00+10s = 2:10
300m Fast = 2:00+2s = 2:02

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