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CrossFit Ecstatic – Community WOD


Conditioning


MOVEMENT PREP
Warmup Set

200 Meter Run
15 Calorie Row
10 Wallballs

Jelly (Time)


5 Rounds:
400 Meter Run
30/24 Calorie Row
30 Wallballs (20/14)

STIMULUS

This longer 5-round workout is similar to the CrossFit benchmark workout “Kelly”
We’ve subbed out the box jumps for calories on the rower here
Times will likely range from 20-35+ minutes
Choose a wallball weight that you can complete the 30 reps within 2 sets during the workout

STRATEGY

The first thing we can focus on today is pushing for big sets on the wallballs
That is the only station we would stop moving on
Today is a great opportunity to train big sets
Look to complete these within 2 sets:
1 Set: 30
2 Sets: 15-15 or 20-10
Hold a moderate pace on the runs and the row that you can maintain across the 5 rounds
These should be paces that allow you to thrive through big sets on the ball

SUBSTITUTIONS
Run

2x Row
28/20 Calorie Assault Bike

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