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CrossFit Ecstatic – CrossFit


Deck of Death (Time)

Deck of Cards

Complete the Deck for Time
Draw cards from a standard 52 card deck plus 2 jokers. Each card drawn determines which exercise to do and the number of reps.
Suit determines the exercise:
Hearts = Push-Ups
Diamonds = Sit- Ups
Clubs = Air Squats
Spades = Box Jumps (24/20)
Card value determines the number of reps (face cards =10, Aces = 11)
Jokers = 15 Burpees
Before the clock starts pick the first card from the deck to determine what exercise to do and how many reps. Score is time is takes to complete the work dictated by all 54 cards. To minimize transition and rest you may pick all the cards in advance to determine the whole workout or have someone else choose the cards one-at-a-time before you’re ready for the next movement.


CrossFit Ecstatic – CrossFit


Three parts on our Tuesday.

1. Snatch Complex – A technique based complex, with three power snatches from varying positions each set.

2. Intervals – Bike, Burpee, Power Snatch. Challenging ourselves with a slightly heavier barbell while fatigued.

3. Body Armor, strengthening through tempo dumbbell work along with midline based static holds.



CrossFit Ecstatic – CrossFit


Week #2 of “Gymnasty”

Starting our week with our next of many *practice* sessions. Bringing together four gymnastic movements for a total practice time of 12:00, this effort is not for score, but for quality movement.

Following, we’ll move into our second week of the “Hatch” squat variation.

To finish, a classical benchmark, “Jackie”.



Station 1 – 30/21 Calorie Row Station 2 – 3 Slow Walkouts + 3 Spidermans per side + 15 Sit-Ups
Station 3 – 24/17 Calorie Assault Bike
Station 4 – 5 Slow Wall Squats + 5 Russian Baby Makers

Barbell Warmup (empty BB):
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Thrusters


Metcon (No Measure)

Two 6:00 Windows for Practice:

From the 0:00 – 6:00:
2 Rope Climbs + 4 Tempo Handstand Pushups

From the 6:00 – 12:00:
4 Tempo Strict Pull-Ups + 8 Tempo Deficit Pushups

All work here is not for score, but for practice.

Inside of these windows, althletes alternate back and forth much like a traditional AMRAP, but without purposeful intensity. This designed to be a strengthening rotation of movements, where we can apply sound effort, but not for time, as we are well aware as to what often happens to our technique with high intensity.

Purpose here is to challenge ourselves, but to hold true to our best mechanics. That is the strength of this piece, and what we gain the most from.

Movement Specifics
Rope Climbs – 15′ Rope. If we are very strong on regular rope climbs, complete as 1 or even 2 legless climbs.
Tempo HSPU – Start at full extension, followed by a 4 second negative to the bottom. Press back out at “regular” speed.
Tempo Stritct Pull-Ups – Start at full extension, with a “regular speed” pull-up, followed by a 4 second negative to the bottom.
Tempo Deficit Pushups – Athlete’s choice on deficit, created by stacking plates, or using a set of dumbbells. Start at full extension, followed by a 4 second negative to the bottom. Press back out at “regular” speed.



Back Squat (8-6-4)

Week #2 of our “Hatch” squat variation.
This week, we will be keeping our volume the same from last week, but increasing the percentage on each set between both the back and front squats.

8 Repetitions @ 62%
6 Repetitions @ 72%
4 Repetitions @ 77%

Rest as needed between sets, aiming to keep it to 3:00 or less.

Front Squat (5-5-5)

3 Sets of 5 @ 67%

Much like our above back squats, rest as needed between sets, with the aim to be 3:00 or less.


Specific Primer for “Jackie” 2 Rounds, building intensity into the second round: 200 Meter Row 7 Thrusters 3 Pull-Ups Rest 1:00-2:00 between rounds.

Aim here is to dial in our transitions, which is incredibly important in a workout such as “Jackie”. Our aim on both rows are to find the pace we plan to hold for the actual execution of the workout, with our transitions on the second round being aggressive and quick. The first iteration a feel through process of the triplet, to learn the transition feel.

Jackie (Time)

For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups


The 1,000 Meter row to start “Jackie” is important, but by far the least valuable of all three movements. This effort is our “buy-in” to the separators in the workout, the thrusters and pull-ups. Jokingly referred to as the “idiot test”, we want to ensure that we hold a sustainable pace that allows for an immediate transition to the barbell.

To break apart this 1,000 meters, break it into 3 chunks. The first 100m, the middle 850m, and the final 50m. At the call of 3-2-1 go, sprint start to get the erg fan spinning. Allow the pace to accelerate beyond your 2K pace, for just a handful of pulls. At the 100 meter mark, settle in to a sustainable, moderate pace for the next extra. A pace that is well above our 2K pace, to the tune of your race pace + 10 seconds per 500m.

It should almost feel as if you are rowing too conservatively. That is actually the goal. The bigger focus is to place our effort on the following two movements, the thrusters and pull-ups. A single extra break on the thrusters, negates any time we gain by pushing the row. In our minds, think of how much effort it takes to row 5 seconds faster in a 500m. Now think how much effort it takes to sprint, instead of slowly transition, to our barbell coming off the rower. That is a difference of five seconds, if not more. To optimize our time today, we want to apply our efforts in other places than on the pace of the row.

Hold this conservative pace for the middle 850, and even back off some more on the final 50 meters. What we are setting up for here, is an immediate transition to the barbell. Feet come out of the erg straps, and you have your hands on your barbell in mere seconds. Transitions in today’s workout matter.


When you approach the barbell to start the thrusters, we aren’t approaching for 50. We are approaching for 10. Here’s the thing… mentally, if we are approaching the bar thinking 50 repetitions, we are thinking too far ahead. This daunting number will in turn subconsciously slow us down. We may hesitate, move slower than we want to, and will constantly be thinking after the first few repetitions, “can I go straight? will I go straight?”. Instead of forecasting, stay in the moment. Focus on micro-goals. I’m just going to do 10 reps. When I reach 10, I’ll reassess. Still feeling good? Going to 20 repetitions now. Re-assess, going to 30. Repeating this process keeps us in the moment, focusing us on what’s truly important – the current repetition, not the endstate.

These thrusters do not need to be unbroken. If we must break, place the bar on the ground, and rest for just enough time to allow for five more thrusters. If we again start to think of how many we have left, whether it be 25, 15, or any amount of repetitions, our break will be significantly longer. As soon as you believe you can do five more repetitions, pick the bar back up.

This exercise today translates not only to a fast “Jackie” time, but it can be applied to far more movements and workouts. Today is a chance to hone the skill of staying in the moment, and focusing on micro-goals as opposed to end states.

Following your thrusters, are the pull-ups. This will vary dramatically depending on the individual, but the focus is this – an efficient kip. At this point in the workout, expect our shoulders and legs to be fatigued, naturally. That makes it all the more important to dial in your kip from the very first repetition. Commonly, our mid-line becomes lazy when we are tired – fire it on, and focus on your movement to finish these final 30 repetitions.


CrossFit Ecstatic – CrossFit


Starting our Friday with two additional baseline tests – AMRAP 2: Toes to Bar, directly into AMRAP 2: Strict Ring Dips.

Treat these two the same we did on Monday – as a 4:00 running clock.

Following, our first of many complexes on the clean and jerk. Much like Monday, our focus of effort here is less on the 1RM loads, and more on our ability to cycle the barbell with sound technique.

To finish – conditioning. With a running clock, we’ll have a buy-in of running and overhead squats. With time remaining, as many rounds as possible of a gymnastic triplet.



400 Meter Run (or row)
2rds of:
:10-:30s Handstand Hold (against wall)
15 AbMat Sit-Ups
12 Pushups
9 PVC Overhead Squats
:30s Alternating Samson Stretches
:30s Walkouts

Barbell Warmup (empty barbell)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Gymnastics Testing


AMRAP 2: Toes to Bar

Baseline Testing Today.
Athletes can take as many sets/attempts on the bar as seen fit to maximize their repetitions over the two minutes.

This is in full a 4:00 piece, as we will immediately flow into the next AMRAP 2 – Strict Ring Dips.

Strict Ring Dips

AMRAP 2: Strict Ring Dips

Baseline Testing today.
Athletes can take as many sets/attempts on the bar as seen fit to maximize their repetitions over the two minutes.


Clean & Jerk Complex (Comptrain masters) (5 sets)

1 Squat Clean
3 Front Squats
1 Split Jerk
Set #1 – 70%
Set #2 – 74%
Set #3 – 78%
Set #4+5 – 78%-85%

On the final two sets (#4+5), increase by feel here. Aim is to move very well – let’s not sacrifice technique for loading. Rest as needed between sets, aiming to keep it to 3:00 or less.


Primer for “Cover Girl”
1 Round:
200 Meter Run
5 Overhead Squats
Directly into:
5 CTB Pull-Ups
7 Kipping HSPU
9 Air Squats

A primer round after warming to our OHS loading to feel through all transitions of the workout. As we enter the 200 meter run, visualize the pace we would strive to hold for the 5 rounds in the actual workout. On the gymnastic triplet, same theme. Aim to transition with diligence, but with the thought of completing 10 rounds for time. Diligent, but paced. Following our primer round, rest 3:00-4:00, and begin.

Cover Girl (AMRAP – Rounds and Reps)

In an 18:00 Clock…
5 Rounds:
200 Meter Run
10 Overhead Squats (95/65)
With Time Remaining, Max Rounds:
5 Chest to Bar Pull-Ups
7 Kipping Handstand Pushups
21 Air Squats

In today’s conditioning, we have an 18:00 time cap. To start, we’ll complete the buy-in of the five rounds of running and overhead squats. In the time remainining, our score is rounds plus repetitions of the gymnastic triplet. The “buy-in” in other words does not contribute towards our rounds plus repetitions.

If we are not able to run today, let’s subsitute with a 250/200 meter row per round.

Pacing wise on the 5 rounds buy-in, we are looking for a slightly reserved pace. On the running, we are looking to find what feels like our 5K pace. If we push our efforts here, it can cost us in our transitions in the scored portion – the triplet. The same applies to the OHS. We are looking for a barbell loading that we are very confident we could complete for 21+ repetitions unbroken – allowing for each set to be unbroken without doubt. Inside these repetitions, with the larger picture in mind, shoulder positioning is our focus. Finding external rotation overhead and stabilizing so we aren’t expending extra energy here is our aim to find our best in the gymnastic triplet, which will be limited by shoulder capacity.

In the triplet, check the clock when we arrive into the gym. We are aiming to pace not only our metabolic efforts here, but also our stamina on the CTB’s and HSPU’s. This will likely be our limiting factor. Even if we sustain straight sets throughout, our transitions can easily slow if we mismanage our stamina here. By taking a quick check-in on where we are with the clock, we can pace our efforts from here.


CrossFit Ecstatic – CrossFit


Starting our Wednesday on our hands, practicing our handstand walk.

Two pieces to follow:
Thruster Ladder
Odd-Object Conditioning


2 Rounds:
1:30 Light Row or Bike
5 Scap Retractions
10 Slow Air Squats
:30s Alternating Warrior Squats

2 Rounds:
200 Meter Jog
5 Dumbbell Strict Presses, each side
5 Waiter Squats, each side – (

Barbell Warmup:
With an empty barbell…
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
4 Front Squats
3 Thrusters

Metcon (No Measure)

Handstand Walking Skills
Alternating OTM x 12 (6 Rounds):
Even Minutes – :50s Light Row or Bike
Odd Minutes – Handstand Walk Practice

Opening the day with practice.

This section is intentionally left fairly open-ended for a reason – given how profiency in the handstand walk varies dramatically between athletes, our aim here is to have the individual challenge themselves.

If we are proficient on the handstand walk, challenge ourselves with obstacles, moving a certain distance for speed, or changes of direction.

If we are training our first steps of the handstand walk or somewhere in between, let’s choose a drill or a short distance to practice.

For all athletes today, even if our biggest needs-to-improve is our pressing strength in the handstand, the aim today is practice the skill transfer of drills to our handstand walk. We would rather not complete gymnastic pressing today given the repetitions earlier this week – let’s focus on the positioning today.

For a good handful of athletes who are working towards their first steps in the handstand walk, weight shifting is a valuable tool to be leveraged in practice. Click for a video demonstration below.

Box Shoulder Taps – (
Handstand Weight Shifting – (


Thruster Ladder
On the 0:00 – 10 Thrusters
On the 3:00 – 8 Thrusters
On the 6:00 – 6 Thrusters
On the 9:00 – 4 Thrusters
On the 12:00 – 2 Thrusters

Start in the area of 60% of your estimated 1RM Thruster, and steadily build in each round from there. All repetitions come from the ground, and each set must be completed unbroken. We can rest overhead or in the front rack (does not count as a break).


Specific Primer for “Wrecking Crew”
For both team of individual versions…
2 Rounds:
50 Meter Wreckbag Run
100 Meter Run
:15s Row

First round is a rehearsal, simply feeling the transitions out. Second round, let’s aim to move at workout intensity, on all three stations. Following, rest 3:00-4:00, and begin.

Wrecking Crew (Team Version) (Time)

Teams of 2, 5 Rounds:
2 x 100 Meter Wreckbag Run (one each)
2 x 200 Meter Run (one each)
40/30 Calorie Row (split as desired)
Wreckbag – 70/50

If we do not have access to a Wreckbag or sandbag, running with a single 53/35# kettlebell to simulate the odd-object stimulus.

In the team variation of today’s workout, one athlete is working while one athlete is resting. On the first two stations, the Wreckbag run and the 200m “unweighted” run, the work is split down the middle (one distance per athlete). On the following row, break these calories up as you see fit.

In terms of modifying the run, we can utilize a 10/7 calorie Assault Bike effort for the odd-object 100 meter carry. For the 200 meter runs, we can modify with 20 jumping lunges.

Wrecking Crew (Individual Version) (Time)

5 Rounds:
100 Meter Wreckbag Run
200 Meter Run
30/21 Calorie Row
Wreckbag – 70/50

If we do not have access to a Wreckbag or sandbag today, modifying the 100 meter run with a single 53/35# kettlebell to simulate the odd-object stimulus fits.

In terms of modifying the run, we can utilize a 10/7 calorie Assault Bike effort for the odd-object 100 meter carry. For the 200 meter runs, we can modify with 20 jumping lunges.


CrossFit Ecstatic – CrossFit


Day #2 of “Gymnasty”.

Opening with some power clean positional work, which will lead us into our conditioning for the day, and our main effort. A triplet of heavier power cleans with double-unders and bar muscle-ups.

A midline recovery bike to finish.



3 Rounds, at low intensity:
1:00 Light Bike (or Row)
15 Slow Banded Good Mornings
3 Inchworms – Video

2 Rounds:
:45s Moderate Bike (or Row)
:15s Jump Rope (singles or doubles)
7 Hang Muscle Cleans (empty barbell)

1 Round:
:30s Fast Bike (or Row)
5 Muscle-Cleans (empty barbell)
15 Double-Unders

Barbell Warmup (empty barbell)
5 Good Mornings
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
3 Hang Power Cleans
3 Power Cleans

3-Pause Power Clean (6×2)

Three Pauses, each for two seconds:
A) Knee-Level
B) Jumping Position
C) Receiving Position
Sets 1-2 – 55% of 1RM Clean
Sets 3-4 – 60% of 1RM Clean
Sets 5-6 – 65% of 1RM Clean

Aim here is to confirm our positions in the power clean. Intentionally moderate loads, so that we dial in our best technique, versus moving through for max loading.

At each position, we are looking for the weight to be placed directly beneath our ankle bone. Not all the way back towards our heels, nor of course towards the ball of the foot. The entire foot maintains contact with the ground in all three positions, versus a common “rollback” we’ll often find ourselves doing where our toes lift on the first pull. Much like a cat glueing itself to the floor, push all toes down and maintain full foot contact.


Specific primer for “Flying High”
1 Power Clean + 10 Double-Unders + 1-2 Bar Muscle-Ups
1 Power Clean + 10 Double-Unders + 1 Bar Muscle-Ups

Practicing the transitions between movements, and feeling through the combination of the three. As we complete these primer rounds, visualize the pace we would hold inside the workout, which again is a 15:00 effort. This is a chance to refine our pacing for the actual workout.

Following these rounds, rest 3:00-4:00, and begin.

Flying High (AMRAP – Rounds and Reps)

Ascending Ladder for 15:00:
1 Power Clean, 30 DU, 3 Bar Muscle-Ups
2 Power Cleans, 30 DU, 3 Bar Muscle-Ups
3 Power Cleans, 30 DU, 3 Bar Muscle-Ups

Rx – 205/145
Score is rounds plus repetitions.

With the double-unders and bar muscle-up counts staying fixed throughout, we are climbing in repetitions on the power clean by adding a single repetition per round.

Stimulus wise, we are looking for a load that we are confident we could power clean for 7+ repetitions unbroken, when completely fresh. It’s a heavy and challenging load, but one that we are confident we could complete singles with throughout this workout.

When we start this workout, the front end is naturally going to be heavy on double-unders and bar muscle-ups. By the end of the 5th round, an athlete has completed 15 cleans, 150 double-unders, and 15 bar muscle-ups. From there, it swings the opposite direction, with more and more of our time being spent on the barbell.

Given this, it is our effort to find a consistent pace throughout on the power clean. This is a longer piece, on purpose. It will be easy to come out of the gates a little too aggressively, only to slow on the barbell in the second half. What is likely our best strategy is steady singles on the barbell. Not even “fast singles”, but rather steady singles in a methodical pace as we move through these sets.
Using the technique work from the previous section to our advantage, let’s focus on our footwork and positions on the barbell inside the workout. An opportunity to confirm technique under the challenge of a metabolic effort.

Modifying the Bar Muscle-Ups
Stimulus wise, we are looking for a volume count that allows us to complete the sets just about unbroken, each time. Three quick singles on the movement is one thing – where as three singles with 15-20 rest between is another. We don’t want to find ourselves spending the vast majority of the workout here – let’s modify to 1-2 repetitions per round if this is a movement we are building consistency on.

If we do not yet have bar muscle-ups, we do have a single modificaiton today, which is the jumping bar muscle-up. Given how we completed strict pull-ups yesterday, we are looking for the skill of the bar muscle-up to be trained versus the actual pulling strength being developed. For a visual, click the [Video]( Complete 3 repetitions per round.


Metcon (No Measure)

15:00 Recovery Bike

On the 3:00, 6:00, 9:00, 12:00 and 15:00:
15 GHD Sit-Ups

Not for score. recovery, conversational pace throughout.
Scale GHDs with weighted Abmat Sit-Ups


CrossFit Ecstatic – CrossFit


“Gymnasty” Day #1
Nov 5 – Jan 4
8 Weeks

“I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times.” – Bruce Lee

Practice. The time spent in the dark, on our own, in focused preparation. The minutes one’s mind normally does not think of, when the word “CrossFit” comes to mind. But to those who leverage this invaluable tool, seeking brilliance in the basics, pave the path towards greatness. Nothing great was ever created without deep, focused practice.

An analogy is playing the piano. If our aim is to become great at the piano, mashing on the keys can only go so far. It’s the step back, the reflection, along with the concentrated focus of effort to make the subtle correction, time and time again, that makes the difference. Each one of these specific corrections isn’t much on its own, but together, compounded… it’s the separating factor.

In “Gymnasty” this is exactly how we’ll start. Practicing our movement. Finding brilliance in the basics – the ethos of movement.

After this first phase, we shift to training. To capacity building. Steadily increasing our abilities over the movements, building repetition strength coupled with our refined technique. In combination with our foundational strength from our previous cycles, only a final cycle remains after “Gymnasty” to complete the three-headed monster of strength, gymnastics, conditioning.

Phase #1 – Focus on Body Awareness + Strict Strength
Phase #2 – Capacity Build

This week, we’ll be undergoing some basic gymnastic testing, slowly layering in foundational work in the weeks to come. To open, will be our first two benchmarks – AMRAP 2: Strict Pull-Ups, directly into AMRAP 2: Strict Handstand Pushups.


Station 1 – 30/21 Calorie Row
Station 2 – 3 Slow Walkouts + 3 Spidermans per side + 15 Sit-Ups
Station 3 – 24/17 Calorie Assault Bike
Station 4 – 5 Slow Wall Squats + 5 Russian Baby Makers (

2 Rounds:
5 Scap Retractions
1-2 Strict Pull-Ups
:20s Handstand Hold Against Wall

Snatch Barbell Warmup
With an empty barbell…
5 Good Mornings
5 Back Squats
5 Snatch Grip Strict Presses
5 Snatch Grip Push Presses
5 Overhead Squats
5 Muscle Snatches

Gymnastics Testing

Baseline testing. Athletes can take as many sets as they would like to maximize their total across the two minute window.

Strict Pull-ups

From the 0:00-2:00… AMRAP Strict Pull-Ups

If we have inconsistent strict pull-ups, or are working towards our first, our best option today is to use a band. When choosing the band tension, we are aiming for a difficulty that allows somewhere around 7-10 repetitions unbroken, when completely fresh. That will give us a chance to accumulate sufficient repetitions to finding the right adaptation stimulus, and to place ourselves in a repetition count that is a baseline to chase down on the repeat when the time comes.

*At the 2:00 mark, flow directly into the following baseline – AMRAP 2: Strict HSPU.

Strict Handstand Push-ups

From the 2:00-4:00 – AMRAP Strict Handstand Pushups

If we are working towards our first strict handstand pushup, our aim today is to set a baseline that we can test further down the line to gauge gymnastic progress.

Pike Pushups – From a box, this is our ideal way to reduce “load”, as our feet or knees are placed on the box. Walking our hands closer to the box creates the inverted position, where we can modify based on ability level. Regardless of difficulty level, (angle and box height), we are looking to find a challenge that allows us to complete somewhere between 7-12 repetitions unbroken, when completely fresh.

As an alternative to the strict handstand pushup, if we are looking to build purely pressing power overhead, a third option is to complete this test with two dumbbells, performing seated dumbbell strict presses. Sitting on the floor with legs extended in front of us, this position helps prevent us from hyperextension at the torso (compared to standing). Same stimulus as above – let’s choose dumbbell loadings that allow for 7-12 repetitions unbroken, when fresh. And when this benchmark comes around again to repeat, let’s be sure to re-test the same loading as today.


The first of a series of complexes, both seen on Monday and Friday (Friday is Clean and Jerk work).

Where as singles were our focus of effort on our previous cycle, “Barbell Ninja”, complex work will be trained through “Gymnasty”. Percentages will be on the lower side, comparatively speaking from recent weeks worth of work, given how we want the opportunity to dial in our mechanics over these repetitions.

Snatch Complex (Comptrain masters)

5 Sets:
1 Power Snatch
1 Overhead Squat
1 Snatch Balance
2 Hang Squat Snatches

Power Snatch – As we set-up for this lift, visualize a squat snatch. And move our feet accordingly. A common fault during the power snatch is that our footwork does not resemble that of our squat snatch… and we tend to shoot our feet out wider. A thought as we enter the lift – think “shallow squat snatch”. Train the footwork here.

Overhead Squat – Work our depth here today. Never “relaxing” for additional range of motion – always active – but let’s work the full range of motion today and move to the bottom of our squat.

Snatch Balance – (
Speed beneath the bar. Starting with our feet in our “pulling” stance (roughly hip width), jump to our “squat” stance (roughly shoulder width). This affords us the chance to train the footwork upon extension of the snatch to the receiving position. As a refresher… on the snatch balance, our aim is to dip drive just enough to make the bar weightless. Once it is, our goal is to drive ourselves beneath the bar into the bottom of our squat, versus pressing the bar higher. Drive down, not up.

2 Hang Squat Snatches – Two repetitions, both from knee level. Focus on maintaining tension in our lats as the bar rises, keeping the load close to our body.
Sets #1-3 – 60% of 1RM Snatch
Sets #4-5 – 65% of 1RM Snatch

Back Squat

8 Repetitions @ 60%
6 Repetitions @ 70%
4 Repetitions @ 75%

Rest as needed between sets, aiming to keep it to 3:00 or less.

Front Squat

3 Sets of 5 @ 65%

Much like our above back squats, rest as needed between sets, with the aim to be 3:00 or less.


Specific Primer for “Divebomber”
2 Rounds, building intensity on the second round:
10/7 Calorie Row
8 Wallballs
6 Alternating Dumbbell Snatches
4 Lateral Burpees over Rower
Rest 1:00-2:00 between rounds.

These are indeed decent sized rehearsal rounds – and for a reason. We want to turn our specific energy systems on, along with feeling the first heavy breath, well before we start the workout. We’ll simply perform better during if we break the sweat beforehand, versus finding it during the actual execution.

Dive Bomber (Time)

3 Rounds:
24/17 Calorie Row
21 Wallballs
18 Alternating Dumbbell Snatches
15 Lateral Burpees over Rower

Wallball – 20/14, Females to a 9′ Target
Dumbbell Snatches – 50/35

This will be a repeated benchmark at the tail-end our training cycle.

A three-round finisher to today’s training, with a focus on engine development. All repetitions and loads are intended to be on the manageable side, where the stimulus calls for each set to be completed with at most, one break. Applying this to the wallballs and dumbbell snatches, what we are creating here is a metabolic finish to our day where it’s less about if we can find large sets, and more about, how fast we move on the repetitions and transitions.

On the row, this is our pacer of the workout. We by all means want to maintain intensity here, but the first items we need to dial in is our transitions and sets on the wallballs and dumbbell snatches. If we find ourselves breaking here, we are highly likely losing any time gained by pushing the row.

On these wallballs and snatches, our aim here is fluid methodical movement. With the intentions again being that we complete these sets with at most a single break, it is our aim to push our efforts here with quick transitions large sets.

On the burpees, there is much time to be gained (or lost) here. It is naturally a movement that can slow for athletes dramatically, with athletes being separated by a dozen or more seconds per round on this station despite it being the smallest amount of repetitions in the workout compared to the other stations. Tight, compact motions pay off here, where excessive, wasted motion does not. We don’t need a specific speed to hold, but we do need to be consistent from round 1 to round 2. Without that, we can fall victim to those ever fast moving seconds. On our third and final round, let’s finish strong with what we have left.

Bryant Johnson

Bryant Johnson


CrossFit Level 1, CF-L2, CrossFit Kids, CrossFit Football, Retired 9 yr NFL Wide Receiver

Michael Jenkins

Michael Jenkins


Dan Moore

Dan Moore


CrossFit Level 1, CF-L2

Josh Diehl

Josh Diehl



Jeff Dercola

Jeff Dercola



Michelle Casto

Michelle Casto


CF-L2, CrossFit Mobility

Sawyer Green

Sawyer Green


CrossFit Level 1