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CrossFit Ecstatic – Community WOD


Conditioning


MOVEMENT PREP
Warmup Set 1

Each Partner:
5 Calorie Row
5 Box Jump Overs
5 Power Snatches
1 Rope Climbs

Performed with Lighter of 2 Barbell Weights
Warmup Set 2

Each Partner:
3 Calorie Row
3 Box Jump Overs
3 Power Snatches
1 Rope Climbs

Performed with Heavier of 2 Barbell Weights

Three Stooges (Team Version) (Time)


Teams of 3:
100/70 Calorie Row
100 Box Jump Overs (24/20)
100 Power Snatches (95/65)
10 Rope Climbs (15′)
100 Power Snatches (75/55)
100 Box Jump Overs (24/20)
100/70 Calorie Row

STIMULUS

One athlete works at a time in this big down and back chipper workout
**There is a 30 minute cap on this workout**
If you hit the cap, put 30:00 as your score and note reps in the notes
Note that the power snatch weight decreases in the second round
The first round weight should be something you can string together sets of 7-10 during the workout
The second round weight should be something you can string together sets of 10-15 during the workout
Use one bar and change the weights for the second round
For mixed teams:
2 Girls, 1 Guy: 80 Calories
2 Guys, 1 Girl: 90 Calories

STRATEGY
General

With a 1:2 work to rest ratio, let’s aim to move quickly and switch out before you start to slow down
To avoid any confusions, tell your teammates what total number you left off on – not the number of reps you just completed

Calorie Row

With longer transitions on the rower, we can look to hold on for about 30-45 seconds of hard work
This will likely work out to 15-20 calories each time
For guys, if each partner does 16-17 calories, you can complete the work in 2 sets each
For girls, if each partner does 11-2 calories, you can complete the work in 2 sets each

Box Jump Overs

Switch out every 5-10 reps on the box jump overs to help maintain speed

Power Snatches

Switch out every 7-10 reps on the first barbell
Switch out every 10-15 reps on the lighter second barbell

Rope Climbs

Switch after single reps on the rope climbs

SUBSTITUTIONS
Rope Climbs

Reduce Reps to Something You Can Complete in Under 3 Minutes
1 Rope Climb = 5 Strict Pull-ups + 5 Knee to Elbow
**There is a 30 minute cap on this workout**

Three Stooges (Individual Version) (Time)


For Time:
30/21 Calorie Row
30 Box Jump Overs (24/20)
30 Power Snatches (95/65)
5 Rope Climbs (15′)
30 Power Snatches (75/55)
30 Box Jump Overs (24/20)
30/21 Calorie Row

STIMULUS

Complete each movement before advancing to the next in this chipper style workout
Note that the power snatch weight drops the second time through
Use one barbell and change weights yourself
The first load should be something you can complete in sets of 5-7 within the workout
The second load should be something you can complete in sets of 7-10 within the workout

STRATEGY
First Row & Box Jump Overs

The first time through these movements is less important than the second time through
Find a steady pace that allows you to thrive through the snatches and rope climbs in the middle of the workout

First Power Snatches

Let’s look to complete these power snatches in 3-5 sets
The weight drops the second time through, so we can afford to go a little bigger here
3 Sets: 10-10-10 or 12-10-8
4 Sets: 8-8-7-7
5 Sets: 6-6-6-6-6 or 8-7-6-5-4

Rope Climbs

Complete these rope climbs as deliberate singles

Second Power Snatches

With a lighter weight here, let’s try to maintain the same strategy as before or even go a little bit bigger
2 Sets: 15-15 or 20-10
3 Sets: 10-10-10 or 12-10-8
4 Sets: 8-8-7-7
5 Sets: 6-6-6-6-6 or 8-7-6-5-4

Second Box Jump Overs & Row

The second time through these movements, let’s try to maintain a similar pace or even increase a little from the first round
If we had to pick one movement to go all in on, it would be the last sprint on the rower

SUBSTITUTIONS
Rope Climbs

Reduce Reps to Something You Can Complete in Under 3 Minutes
25 Reps of: 1 Strict Pull-up + 1 Knee to Elbow

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