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CrossFit Ecstatic – Community WOD


Final day of our mid-cycle de-load week.
Back to full steam on Monday on our second half of “Barbell Ninja”.

Single effort today – and reaching into the mid to longer range effort of a purely metabolic workout.
Coupling running with rounds of a classical benchmark of ours, “Bergeron Beep Test”.



Alternating OTM x 12 (3 Rounds):
Minute 1 – :45s Row
Minute 2 – :45s Mobility*
Minute 3 – 1 Round of “Strict Cindy” (5 Pull-Ups, 10 Pushups, 15 Air Squats)
Minute 4 – Two parts of the Barbell WU*

Round 1 – Spiderman and Reach
Round 2 – Alternating Samson
Round 3 – Walkouts (Video)

*Barbell Warmup:
Round 1 – 5 Good Mornings, 5 Back Squats
Round 2 – 5 Elbow Rotations + 5 Strict Presses
Round 3 – 5 Stiff-Legged Deadlifts + 5 Thrusters


Specific Primer for “Heartburn”:
2 Rounds, resting 1:00-2:00 between:
200 Meter Run
5 Thrusters
5 Pull-Ups
5 Burpees

Our aim here is to truly break the first sweat in our rehearsal rounds. Given the metabolic nature of the workout ahead, we want to bring the heart rate and body temperature up before beginning. It will truly help our performance. Focus on our breathing throughout the duration, dialing in our methodical pacing between.

After the rehearsal rounds have been completed, take a full recovery of 3:00-4:00, and begin.

Heartburn (Time)

1 Mile Run, directly into:
7 Rounds of the “Bergeron Beep Test”*

1 Round of “BBT”:
7 Thrusters (75/55)
7 Pull-Ups
7 Burpees

If we are not running today, completing an equal row (1,600 meters), is our recommended modification.

After a single mile run, the athlete moves into 7 rounds of the 7/7/7 complex (Thruster, Pull-Up, Burpee). Standards on the pull-ups are chin over, with burpees being of the classical sense. Jump and touch hands overhead with open hips and knees (not bar over today).

Time wise, we are looking at spending similar ranges on both parts – run and indoor work. Pacing wise, we want to place our effort however more on the rounds of BBT, than the run. Reason being, transitions.

On the run, let’s push our pace to roughly the 2-3 mile pace we would hold if running a time trial. Fast and aggressive, but one that we can run directly indoors to start the first thruster. And on this run, on the final 200 meters, slow our pacing just a bit further to gather ourselves for the work inside.

Inside the gym, transitions count. In full, we are looking at 21 transitions from the start of entering the gym. It is incredibly easy to allow a second or two to tick by without us even realizing it. With diligence in our transitions, it is entirely possible to move upwards towards a minute faster in today’s workout.

As we push our transitions, we also need to take into account how we “recover”. On the thrusters and pull-ups, although methodical efficient movement will be our aim, it will be challenging to level out our breathing and heart rate during these movements. What is far easier to control our breathing on, is the burpees. Completing these burpees as “breathing burpees” affords us a chance to slow the pace just enough for us to continue the pace on the next round. “Breathing burpees” are simply a very controlled pace, where after the jump and clap, we allow our arms to slowly come down to our sides, as we take .5-1.5 seconds to get a full bre
…as we take .5-1.5 seconds to get a full breath in. It’s a pace that we feel we could sustain for 100+ burpees, without ever slowing down. If we can dial this pace in (great during the primer/warmup), we can use this station as a means to facilitate the immediate transitions and large sets on the thrusters and pull-ups.

Lastly, allow the first round of the BBT to be a “settle in pace”. It can be easy to jump into the triplet too aggressively, where we have a backlash that sets in rounds 2 and 3. Take an extra breath between transitions as needed to settle in – imagine our first round being our slowest. Because from there, our aim is to steadily become faster, and faster, sprinting the final round at the end.


CrossFit Ecstatic – CrossFit


3 rds of:
10 Hollow Rocks
10 Superman Rocks
10 Russian Baby Makers
:30s Alternating Samson Stretch

Followed by:
1 min Couch Stretch, each leg
1 min Pigeon Stretch, each leg
Achilles Stretch


Primer for “Amphibious”:
2 rounds, just to feel the transitions of the movements
100m Farmers Carry, down 50m and back
200m run
400m row
*Resting 1:00 between rounds

The focus of this primer is to make smooth transitions from movement to movement.
*Rest 3-4 mins before beginning metcon.

Amphibious (Time)

3 Rounds:
200 Meter Farmers Carry (53’s/35’s – KB in each hand)
400 Meter Run
800 Meter Row


CrossFit Ecstatic – CrossFit


Focus on overhead pressing today.
Opening with split jerk practice, focusing first on positions which will lead us to moderate singles of the full movement.
Following, building to a 10-rep push press to follow.

To finish our training day, a triplet of push presses, toes to bar, and box jump overs.



Minute 1 – :40s Bike or Row
Minute 2 – 4 Slow Russian Baby Makers
Minute 3 – :40s Bike or Row
Minute 4 – 5 Good Mornings + 5 Elbow Rotations + 5 Strict Presses (empty BB)

1 set:
:30s Wrist Stretches
1:00 Front Rack Stretch (

2 Sets with an empty barbell or a very light load:
3 Strict Presses
3 Pausing Push Presses (pause in dip position)
3 Push Jerks

Split Jerk

Pausing Split Jerk (
5 Sets of 1

In our deload week, we will continue to focus on positions, but this time in a far longer pause.
During the dip – pause for a full five seconds.
In the catch – pause for a full five seconds.
Building time in each position, at sub-maximal loads and impact on the body.

Set #1 – 1 Rep @ 60% of 1-Rep Split Jerk

Set #2 – 1 Rep @ 65% of 1-Rep Split Jerk

Sets #3+4+5 – 1 Rep @ 70% of 1-Rep Split Jerk

Split Jerk
No pause here. 5 singles, confirming our movement.

Set #1 – 1 Rep @ 70% of 1-Rep Split Jerk

Set #2 – 1 Rep @ 74% of 1-Rep Split Jerk

Sets #3+4+5 – 1 Rep @ 78% of 1-Rep Split Jerk

Push Press (Build steadily to a 10-Rep Heavy)

Not an all time max, but a 10 rep heavy. All repetitions are taken from the rack. Preparation percentages below.

5 Reps @ 60% of estimated 1RM Push Press

3 Reps @ 65% of estimated 1RM Push Press

10 Rep Range – ~ 65% – 75% of estimated 1RM Push Press


Specific Primer for “Clothesline”:
2 Rounds, with ~2:00 rest between:
2 Push Presses
2 Toes to Bar
2 Box Jump Overs
4 Push Presses
4 Toes to Bar
4 Box Jump Overs

As written in the respective piece below, our patience in the earlier rounds is pivotal to performing our best when we need it – in the deeper sets. This sequence allows us to hone in on those transitions and pacing to set ourselves up for success. After the second iteration of the 2/2/2/4/4/4, rest 3:00-4:00, and begin.

Clothesline (AMRAP – Reps)

Ascending Ladder for 12:00:
2 Push Presses
2 Toes to Bar
2 Box Jump Overs (24″/20″)
4 Push Presses
4 Toes to Bar
4 Box Jump Overs (24″/20″)
6 Push Presses
6 Toes to Bar
6 Box Jump Overs (24″/20″)

Rx Barbell – 115/80
Continue adding (2) repetitions to each movement until the 12:00 cap is reached. Post total reps to the tracker below, using the legend to assist in the process.

Completion of the Round of 10’s – 90
Completion of the Round of 12’s – 126
Completion of the Round of 14’s – 168
Completion of the Round of 16’s – 216
Completion of the Round of 18’s – 270
Completion of the Round of 20’s – 330

Stimulus wise, we are looking for a push press loading that is on the moderate side, that allows for 20+ repetitions unbroken when completely fresh. Aim here is to be able to continue to push the pace on this movement throughout the 12 minutes, versus needing breaks due to the inability to cycle the barbell. Let’s make this a metabolic piece, versus a strength oriented piece.

In ascending repetition schemes, we want to remind ourselves that the opening rounds are the lure. Given their low volume counts, it is tempting to move in too aggressively here. But we recognize that the first three rounds are purely a buy-in for what is to come. The workout starts on the 8’s and beyond, with the separators being the larger sets. Those who can sustain sets in these larger sets are those that will find their best scores. Let’s not fall into the trap of moving unbroken until we have to break. Plan out our breaks far earlier than we need to, so that we are able to sustain our pace in these important, deep sets.


CrossFit Ecstatic – CrossFit


De-load Week.
In our mid-cycle de-load week, our aim is to sustain technique work at controlled percentages.
Snatch and back squat today to open, leading into a sprint chipper conditioning effort to round out the day.



Alternating EMOM x 8 (2 Rounds)
Minute 1 – 15/12 Calorie Row
Minute 2 – 1 Round of “Strict Cindy”
Minute 3 – 15 Russian Kettlebell Swings (53/35)
Minute 3 – 15 AbMat Sit-Ups

3 Spiderman and Reach, each side
10 PVC Overhead Squats
3 Walkouts
10 PVC Overhead Squats

Snatch Barbell Warmup (empty barbell)
5 Good Mornings
5 Back Squats
5 Snatch Grip Presses (behind the neck)
5 Stiff Legged Deadlifts (Snatch grip)
5 Overhead Squats


A skill-oriented deload week on the barbell. Completing lifts “On the Minute”, opening the first (four) minutes with a complex, which will lead us into full snatch doubles at moderate loads. Intentions are to keep the loads are the moderate side.

Minutes 1+2+3+4:
1 Snatch Pull
1 Hang Squat Snatch
1 Overhead Squat

Minute 5:

Minutes 6+7+8+9+10:
2 Squat Snatches

Minute 1 – 50% of 1-Rep Snatch

Minute 2 – 52% of 1-Rep Snatch

Minute 3 – 54% of 1-Rep Snatch

Minute 4 – 56% of 1-Rep Snatch

Minute 5 – Rest

Minute 6 – 60% of 1-Rep Snatch

Minute 7 – 65% of 1-Rep Snatch

Minutes 8+9+10 – 70% of 1-Rep Snatch

Back Squat

On the 1:30 x 6 Sets on our deload week, aiming to keep the weights moderate and fast. Two waves, descending in repetitions from 5 reps, to 4, to 3.

On the 0:00… 5 Reps @ 70% of Back Squat

On the 1:30… 4 Reps @ 74% of Back Squat

On the 3:00… 3 Reps @ 78% of Back Squat

On the 4:30… 5 Reps @ 74% of Back Squat

On the 6:00… 4 Reps @ 78% of Back Squat

On the 7:30… 3 Reps @ 82% of Back Squat


Specific Primer for “Wasabi”
Two rounds, resting 1:00-2:00 between:
200 Meter Run
5 Pull-Ups
4 Front Squats
3 Barbell-Facing Burpees

Aim to use our working weight on the barbell for both rounds – build steadily to it first.
These two rehearsal rounds can be used to ramp up our intensity. On the first round, use a jog-through pace. Feel out the transitions, while bringing the heart rate up. On the second round, aim to move at “workout pace”. Finding our pacing on the run, and dialing in the transitions between movements. After our second rehearsal round, rest 3:00-4:00, and begin.

Wasabi (Time)

For Time:
1,000 Meter Run
40 Pull-Ups
30 Front Squats (135/95)
20 Barbell-Facing Burpees

A mid-range sprint chipper to finish our Monday.
Stimulus wise, we are looking for a front squat barbell that we could complete ~30 repetitions unbroken, when completely fresh. We are looking for a load that they can pick up with full confidence that we’ll complete the 30 repetitions in three quick sets or less. Aiming for the sprint today, versus the slower grind.

Moving through all four stations:

1,000 Meter Run – Modify with a 1,000 meter row if we are not able to run today. Strategy wise, we want to ease off the gas a bit here. Important to move with a purpose, but as you can imagine, extra breaks on the pull-up bar can negate any time we make up here very quickly, along with how we are striving to conserve our energy for the pull-ups and front squats – the majority of the challenge inside today’s effort. Pacing wise, let’s visualize something around our 2 mile race pace.

40 Pull-Ups – By no means need to be unbroken, but by all means, should be consistent. Biting into a large set here only to fall-off dramatically in the end (think 20 to open, followed by 4 sets of 5), leads to disappearing seconds. 2×20, 4×10, 12-10-10-8, or a similiar combination that speaks to consistency is a strong path here to ensure we move through aggressively, but without “hitting the wall”.

30 Front Squats – A separation point in the workout for many athletes. Similar to the pull-ups, these by no means need to be straight, but we are looking for the proper break-up strategy. Recognizing that the set-up time here is more lengthy than the pull-ups, we want to strive for larger sets. 3×10, 16-14, 12-10-8 are all starting points to consider.

20 Barbell-Facing Burpees – Final push. After placing down the front squat barbell, our legs may not have the speed we demand of them right off the bat. A burpee, “step to jump” over the bar may be the first method of choice here, making the
…”step to jump” over the bar may be the first method of choice here, making the effort to change to a “jump jump” faster method to finish the workout.


CrossFit Ecstatic – CrossFit

Metcon (AMRAP – Rounds and Reps)


Ascending Ladder for 5 Minutes:
25 Double-Unders + 1 Ring Muscle-Up
25 Double-Unders + 2 Ring Muscle-Ups
25 Double-Unders + 3 Ring Muscle-Ups

Continue as far as possible inside the 5 minute cap, adding (1) repetition to the ring muscle-ups each round. Post rounds plus repetitions to wodify.

If we are working towards our first ring muscle-up, this is an opportunity to train the strict strength today in the strict-banded ring muscle-up drill ( Completed by banding rings to the pull-up rig, this allows us to feel through the intricate transition, building strength along the way. Using the below repetition scheme, we are looking to choose a band that makes us work for the repetitions, but does not cause us to compromise proper movement just to move through. This is an opportunity to ingrain poor movements patterns just as much as it is one for the proper movement patterns, so this variation is absolutely for practice, and not for score.

5 Rounds, Not for Time:
25 Double-Unders, 3-5 Strict Banded Ring Muscle-Ups (

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