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CrossFit Ecstatic – Community WOD


Conditioning


STIMULUS

Grinding through some heavy grunt work in this partner style Hero workout
There is also the option to complete this as an individual
One partner is always out for a weighted run while the other works through the three inside movements
Athletes switch stations when one partner is back from the run
Teammates will pick up where the other athlete left off
For example: If one athlete finished 3 rope climbs, the returning partner will start on rope climb number 4
Choose a heavy thruster weight and a high box jump
Should be able to complete the thrusters unbroken when fresh, but likely going 2-3 sets within the workout
It is ok for teammates to use different weights, heights, or variations
“31 Heroes” was last completed on 8.4.18

STRATEGY

While this is a team workout, there isn’t any rest built in
Pace it like an individual 30+ minute effort where you are steadily chipping away at each movement
Think 2-3 sets for the heavy barbell to stay consistent across the 31 minutes
* 2 Sets: 4-4
* 3 Sets: 3-3-2
Communicate with you partner on where you left off as you transition

MOVEMENT FOCUS
Foot Lock

The feet take priority over everything else today on the rope climb. Without a solid foot lock, the feet will slip and force you to use more upper body to get yourself both up and down the rope. Push both feet together before you stand on the way up. On the way down, loosen the lock slightly to let the feet slide.
SUBSTITUTIONS

If you don’t have Wreck Bags, choose another weighted object of some kind
If unable to run, complete one of the following:
* 500 Meter Row
* 800 Meter Bike Erg
* 28/20 Calorie Assault Bike or Echo Bike
* 40/28 Calorie Schwinn Bike
Rope Climbs
Reduce Reps
2:1 Seated Rope Pulls
3:1 Strict Pull-ups
5:1 Pull-ups

31 Heroes (AMRAP – Reps)


31 Minute AMRAP of:

Partner 1:
8 Thrusters, 155# / 105#
6 Rope Climbs, 15 ft.
11 Box Jumps, 30″ / 24″

Partner 2:
400m Run with sandbag, 45# / 25#
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
To learn more about 31 Heroes click here

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