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CrossFit Ecstatic – CrossFit


Training Day Overview


DELOAD WEEK:
Grabbing a buddy and performing a big workout we complete every year on September 11th to honor the lives lost in the terrorist attacks 18 years ago today in New York City.

Warm-up


10 mins or less

Conditioning


MOVEMENT PREP
Warmup Set 1:

500 Meter Row
2 Rope Climbs
4 Bear Complexes

Use Lighter Weight and Split Work in Half
Warmup Set 2:

200 Meter Row
2 Rope Climbs
2 Bear Complexes

Use Workout Weight and Split Work in Half

Always Remembered (Time)


Teams of 2:
Buy-In: 2001 Meter Row

4 Rounds:
9 Rope Climbs
11 Bear Complexes (135/95)

Cash-Out: 2977 Meter Row

MEANING

“Always Remembered” is an annual workout done to honor those who lost their lives on 9/11/01 in the terrorist attacks in New York City
The 2001 meter row represents the year.
The 4 rounds represents the four planes.
The 9 Rope Climbs represents the month.
The 11 Bear Complexes represent the day.
The 2977 meter row represents the lives lost.

STIMULUS

We’ll grab a buddy and work hard for those who lost their lives 18 years ago today
This is a longer workout that takes between 35-45 minutes to complete
After completing the 2011 meter row, partners will work through the four rounds of rope climbs and bear complexes before finishing with the 2977 meter row
Teammates can split up the work however they see fit
1 Bear Complex: 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Back Rack Push Press
The limiting factor on the barbell will likely be the push press or back rack push press
Choose a weight that you could complete 20+ reps unbroken when fresh
If teammates are using different weights, it’s ok to use 2 barbells

STRATEGY
BUY-IN ROW

Looking for quick bursts on the rowers while the other partner rests
Switching every 200 meters gets the work done in 5 sets each
Switching every 250 meters gets the workout done in 4 sets each

ROPE & BARBELL

You can take a pretty straightforward approach with these 2 movements
Switching with your partner after a single repetition will likely be the most consistent option across all 4 rounds

CASH-OUT ROW

Switching every 200 meters gets the work done in around 7-8 sets each
Switching every 250 meters gets the workout done in around 6 sets each

MOVEMENT FOCUS
Bear Complex

For the Bear Complexes, it is let’s avoid blending the squats and presses together
Flow:
Complete a power clean and stand all the way up
Complete a front squat and pause before completing the push press
Bring the bar to the back rack, complete the back squat, then pause before completing the back rack push press

SUBSTITUTIONS
Bear Complex

If you’re not able to or are not comfortable bringing the bar behind your neck from overhead, complete the complex below:
1 Power Clean
1 Front Squat
1 Push Press
1 Front Squat
1 Push Press

Rope Climbs

5:1 Pull-ups
3:1 Strict Pull-ups
2:1 Seated Rope Pulls
1:1 Half Rope Climbs

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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