CrossFit Ecstatic – CrossFit

Training Day Overview


No barbell featured today, as we bring our attention towards gymnastics and odd objects.

Beginning the day with some percentage work on ring muscle-ups and strict handstand push-ups.

Smack dab in the middle we have a well balanced 4-round conditioning triplet.

Evening out all the vertical pulling and pressing with a body armor session focused on horizontal pulling and pressing.


10 mins or less


Gymnastics Focus Work

Not For Time:
1:30 Light Bike + 65% Max Ring Muscle-ups
1:30 Light Bike + 12 Strict Handstand Push-ups
1:30 Light Bike + 55% Max Ring Muscle-ups
1:30 Light Bike + 9 Strict Handstand Push-ups
1:30 Light Bike + 45% Max Ring Muscle-ups
1:30 Light Bike + 6 Strict Handstand Push-ups

Pairing bike and gymnastics focus work
Adjust strict handstand push-up reps to allow for challenging, but unbroken sets
The bike serves as our “rest” station, so keep the pace conversational
This work is not for time, so focus on quality reps over speed

Ring Muscle-ups

Reduce Reps
Banded Strict Ring Muscle-ups http://youtu.be/jtmu_0qVZnk
Strict Handstand Push-ups

Reduce Reps
Handstand Push-ups with Feet on Box
Double Dumbbell Strict Press
2 Warmup Sets:

1 Minute Bike
20% Max Ring Muscle-ups
3 Strict Handstand Push-ups (Build in Deficit)


Warmup Round 1

200 Meter Run
10 Dumbbell Hang Clean & Jerks
5 Pull-ups

*Performed with lighter weight at easy speed
Warmup Round 2

100 Meter Run
6 Dumbbell Hang Clean & Jerks
3 Chest to Bar Pull-ups

*Performed with workout weight at workout speed

Monkey Business (Time)

4 Rounds:
400 Meter Run
20 Dumbell Hang Clean & Jerks (50/35)
15 Chest to Bar Pull-ups


Balanced conditioning piece today – containing one mono-structural, weightlifting, and gymnastics movement
Looking for a dumbbell weight that we’ll complete with 1 break maximum
Switch arms every 5 reps on the dumbbell hang clean and jerks
Choose a pull-up rep number or variation you can complete in 2-3 sets


Run at a pace that allows you to go big on the inside movements
Try to get the hang clean and jerks done with one break maximum (20 unbroken or 10-10)
Switching arms every 5 reps is a good incentive to hold on for large sets, as one side is always resting
The size of the pull-up matters less than limiting time spent resting
Shoot for 1-3 quick sets, keeping breaks to a minimum (15, 8-7, 6-5-4)
Following the pull-ups is about 2 minutes of running where the arms can recover

Dumbbell Hang Clean and Jerk

If your hand is large enough, using the hook grip here can be beneficial. Especially with pull-ups to follow, it can take some of the forearm burn out of the movement and allow you to use more hip power. If you’re not able to hook grip, the next best option is to try and get the knuckles under the handle so they point towards the ground.
500 Meter Row
28/20 Calorie Assault Bike
Chest to Bar Pull-ups

Reduce Reps
Chin Over Bar Pull-ups

Body Armor


Metcon (No Measure)

3 Supersets:
10 Dumbbell Incline Bench Press
35 Low Banded Rows

Rest 2 Minutes Between Sets

Upper body focused body armor session
Superset means you’ll move directly from the bench to the rows and rest for 2 minutes after
Choose a dumbbell weight and band tension that allows you to complete the work with no more than one break per set
Your choice whether to build in weight/tension or stay the same across
For the Dumbbell Incline Bench:
Face the palms away from the body
Touch the chest at the bottom
Touch the inside bells together at lockout
Low Banded Rows Demo: Video


If you don’t have an incline bench, stack some plates under one side of a bench to elevate it above the other end
Using a flat bench or completing dumbbell strict presses are also options

2 Warmup Sets:

5 Incline Bench Press
10 Low Banded Rows

*Light weight for first set, then first round weight for second

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