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CrossFit Ecstatic – Community WOD


Conditioning


MOVEMENT PREP
Warmup Round 1:

100 Meter run
9 Deadlifts
6 Hang Power Cleans
3 Push Jerks

*Perfomed with lighter weight at a steady pace. This is a great place to practice the strategic break-up strategy. Go 8-1 on the deadlifts, 5-1 on the hang power cleans, and 3 straight on the push jerks.
Warmup Round 2:

50 Meter run
4 Hang Power Cleans
2 Push Jerks

*Performed with workout weight and slightly faster.

Assault on DT (Time)


5 Rounds:
200m Run (or 15 Calorie Air Runner)
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Barbell: (135/95)

STIMULUS

Completing a mash-up of the hero workout “DT”
The barbell complex is broken up with 200 meter runs
With the runs giving you a break from the weight, we’re looking to go for big chunks on barbell
The weight we choose will likley be determined by the hang power cleans or push jerks
Choose a load that you can complete the hang power clean in 1-2 sets and the push jerks unbroken
The workout is named “Assault on DT” because this CompTrain workout will be programmed today in the spectator workout are at the CrossFit Games on Assualt Air Runners
If you don’t have access to an Air Runner, complete these as traditional 200 meter runs

STRATEGY
GENERAL

It’s all about consistency across the 5 rounds today
Find a break-up strategy from the first round that you see yourself holding in rounds 3 and 4
Use strategic breaks on the barbell to help you go bigger on each movement, especially on the hang power cleans and push jerks
Just like with normal “DT”, this means breaking with 1 rep to go on the deadlifts and cleans to ensure you can maintain large sets without having to do any extra reps

DEADLIFTS

This is the easier movement of the three, and also the easiest to break up
Shoot for 2-3 Sets
2 Sets: 11-1
3 Sets: 6-5-1

HANG POWER CLEANS

Shoot for 2-3 sets on the hang power cleans as well
Less breaks means less extra deadlifts you have to perform
2 Sets: 8-1
3 Sets: 5-3-1

PUSH JERKS

* Once the bar is on the shoulders, try to hold on for all 6 reps
* Having to break means having to perform extra power clean reps that don’t count towards the score
* 1 Set: 6

RUN

Run at a pace that you can replicate your plan on the barbell for all five rounds
MOVEMENT FOCUS

The beef of this workout is the hang power cleans and push jerks
Focus on an aggressive jump with the legs to get the weight from hip to shoulder and shoulder to overhead
This strong jump gives the barbell the “weightless” feeling that gives you more time to drop under the weight

SUBSTITUTIONS

If Unable to run:
15/12 Calorie Assault Bike or Row

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