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CrossFit Ecstatic – Community WOD
Conditioning
MOVEMENT PREP
Warmup Set as a Team:
12 Clean and Jerks
100 Meter Team Run
3 Rope Climbs
100 Meter Team Run
12 Bar Facing Burpees
Mighty Ducks (Team Version) (Time)
Teams of 3
For Time (30 Minute Cap):
60 Clean and Jerks (135/95)
400 Meter Team Run
10 Rope Climbs
400 Meter Team Run
100 Barbell Facing Burpees
400 Meter Team Run
10 Rope Climbs
400 Meter Team Run
60 Clean and Jerks (135/95)
STIMULUS
Teams of 3 will break up the indoor movement reps as they see fit, with 1 partner working at a time
For the outside movement, the 400 meter runs, teammates will run together
All athletes must return from the runs before the team can start the inside movements
Choose a barbell weight that you can cycle for sets of 3-5 at a time during the workout
Use on barbell unless there are athletes performing the workout with different weights
If you are timed capped on the workout, put 30:00 as your score and note total completed reps in the notes
STRATEGY
CLEAN AND JERKS
With athletes resting twice as long as they work today, let’s look to cycle the barbell for sets on the clean and jerks
Holding between 3-5 reps will be a good, sustainable range
Below is the total number of sets each athlete will complete based on the rep scheme they choose:
Sets of 5: 4 Sets Per Person
Sets of 4: 5 Sets Per Person
Sets of 3: ~6 Sets Per Person
RUNS
This is the only station where all athletes are moving together
Base your runs off your slowest athlete, since you can’t begin the inside work until all teammates are back
Hold a moderate pace knowing that you’re heading back inside to more of the work/rest format
ROPE CLIMBS
This is the easiest station to plan for, as switching partners every 1 rep is the best option
BURPEES
In order to keep these fast, let’s keep the sets small
Just like the Clean and Jerks, think sets of 3-5
Below is the total number of sets each athlete will complete based on the rep scheme they choose:
Sets of 5: ~6 Sets Per Person
Sets of 4: ~8 Sets Per Person
Sets of 3: ~11 Sets Per Person
SUBSTITUTIONS
Rope Climbs
Reduce Reps
2:1 Seated Rope Pulls
3:1 Strict Pull-up + Knees to Elbow
5:1 Pull-ups or Ring Rows
Runs
500 Meter Row
28/20 Calorie Assault Bike
Mighty Ducks (Individual Version) (Time)
For Time:
20 Clean and Jerks (135/95)
400 Meter Run
5 Rope Climbs
400 Meter Run
50 Bar Facing Burpees
400 Meter Run
5 Rope Climbs
400 Meter Run
20 Clean and Jerks (135/95)
STIMULUS
This is the individual version of “Mighty Ducks”
Looking for a longer workout that takes around 20-25 minutes to complete
Choose a barbell weight that you could cycle for 12+ unbroken clean and jerks when fresh
STRATEGY
CLEAN AND JERKS
With 40 total clean and jerks throughout the workout, these are likely best completed as singles from the beginning
They are essentially the buy-in and cash-out to the workout
If you’re going to push them a little more in one place, make it the last 20 clean and jerks
ROPE CLIMBS & BURPEES
There is no other option that to complete these movements as single repetitions
That being said, it comes down to the speed between repetitions
Think “smooth is fast”
It’s not about flying through these reps, rather finding a methodical pace that you can sustain for the 10 rope climbs and 50 burpees
RUNS
There is a mile total of running today
The run is a movement you’ll always be moving forward on
Find a pace that allows you to stick with your plan on the inside movements
The more confident you are about sticking with a good speed on the inside movements, the faster you can push the run
SUBSTITUTIONS
Rope Climbs
Reduce Reps
2:1 Seated Rope Pulls
3:1 Strict Pull-up + Knees to Elbow
5:1 Pull-ups or Ring Rows
Runs
500 Meter Row
28/20 Calorie Assault Bike
