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CrossFit Ecstatic – Community WOD


Conditioning


Specific Primer for “Nail Biter”:
Watching the clock throughout to time our rest between sets, we have two primer rounds.

Primer Round #1:
2 Sets of 3-5 Reps of each before moving on:
Toes to Bar
Power Snatches
Thrusters
Finish with a :30s Assault Bike

This first round affords us the chance to remove ourselves from the equipment, and then get back on. This simulates a break inside the minute of work at each station. Again, watching the clock, we can gauge how much time moves past between sets. Rest as needed, followed by Primer Round #2:

Primer Round #2:
:30s TTB
:30s Power Snatches
:30s Thrusters
:30s Bike

In this final primer round, let’s aim for half of what we believe we will be shooting for in the workout. The second focus point here is our transitions. Inside this workout, we may very well be working to the tail end of the minute if our strategy has is pointed in that direction. If that’s the case, we need to transition with speed and urgency. This affords us the chance to practice those movements.

Nail Biter (4 Rounds for reps)


4 Rounds:
1:00 – Toes to Bar
1:00 – Power Snatches (75/55)
1:00 – Thrusters (75/55)
1:00 – Calorie Assault Bike
2:00 – Rest

In effect, this is 4 rounds of 4:00 on / 2:00 off.

Stimulus wise, we are looking for a light barbell today. One that we could cycle for 25+ repetitions unbroken, when completely fresh (power snatch and thruster).

Scoring wise, we are looking at sum total across the four rounds. Let’s enter each round total so that we can compare between our rounds to gauge our pacing.

As we enter this workout, we are looking for consistency. Not just in round totals, but in movement totals. Beginning with the end in mind, let’s aim to be so precise with our repetitions that we stay within 5 reps each movement. Better to err slightly on the lower side on average and hold it, than to go slightly too far and fall off. When we fall off, we don’t know much to slow down. But if we are slightly under, we have a much better visualization on how much to speed up.

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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

Josh Diehl

Josh Diehl

Coach

CF-L1

Michelle Casto

Michelle Casto

Coach

CF-L2, CrossFit Mobility

Sawyer Green

Sawyer Green

Coach

CrossFit Level 1