Author Archive


CrossFit Ecstatic – CrossFit


Metcon (AMRAP – Rounds and Reps)

30/21 Calorie Assault Bike
30 AbMat Sit-ups
20 Dumbbell Box Step-ups(35/20# to a 20″ Box)


CrossFit Ecstatic – Community WOD



Alternating OTM x 12 (3 Rounds):
Minute 1 – 150 Meter Run (building in speed over the rounds)
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

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


Specific Primer for “Adderall”:
We can warm in reverse order for “Adderall”, building from lightest to heaviest barbell (thruster to clean and jerk).

1 Round:
200 Meter Run, 3 Thrusters
Rest as needed, building to our Power Snatch load…
200 Meter Run, 3 Power Snatches
Rest as needed, building to our Power Clean and Jerk load…
200 Meter Run, 3 Power Clean and Jerks

Intentions here are to run at our workout pace, which is a controlled effort. Be diligent on the transitions, moving to start that “first set” as quickly as we can. Free to take multiple builds/repetitions between parts, moving from the lighter barbell to the heaviest.

Adderall – Part 1 (AMRAP – Reps)

Part #1 – In a 10:00 Window:
Run 1 Mile (1600 Meters)
Time Remaining, Max Power Clean and Jerks (135/95)

— Rest 3:00 —

*1 Mile (if not running):

112/80 Calorie Assault
1600 Meter Row
8:30 Cap on All Movements
Use a single barbell for all three movements, as we have 3:00 between each round to change weights.
The loading descends as the movement changes, with the stimulus being that we are looking for a moderate load for all three parts. A weight that we can cycle, when completely fresh, for 10+ repetitions at each without question. The goal is to have a weight on the bar that you can run directly do after completing the “buy-in” meters and start your first rep, regardless of how winded we are. Moderate loading here is not only better, but more challenging. When in doubt err on the side of a touch lighter.

The running in this workout is the “buy-in” to the scored repetitions on the barbell. As an example, on Part 1, we have a 10:00 window to complete a mile run. Any time remaining inside that window, we are accumulating repetitions on the clean and jerk. If an athlete runs an 8:30 mile in this first part, he or she has 1:30 for max repetitions. There is our score for part one. After a 3:00 rest (on the 13:00), we start part two.

If we are not running today, rowing equal distance (1600, 800, 400 respectively per the parts) is the recommended substitute. And in both options, we are looking to modify this “buy-in” to leave time on the barbell. For example, if my best 1 mile run is over 8:00, let’s modify the distance to 1200 meters (3/4 of a mile) so that we have time on the barbell. I want you to work on the run today, but I also want you on the barbell for a minimum of 90 seconds per round. Executing these repetitions when winded is the goal today.

Adderall – Part 2 (AMRAP – Reps)

Part #2 – In a 7:00 Window:
Run 800 Meters
Time Remaining, Max Power Snatches (115/80)

— Rest 3:00 —

*800 Meter Run (if not running):

56/40 Calorie Assault
800 Meter Row
5 Minute Cap on All Movements

Adderall – Part 3 (AMRAP – Reps)

Part #3 – In a 4:00 Window:
Run 400 Meters
Time Remaining, Max Thrusters (95/65)

*400 Meter Run (if not running):

28/20 Calorie Assault
400 Meter Row
2:30 Cap on All Movements


In terms of strategy…
The most important part of this workout is an immediate transition to the barbell. We are looking to hold what we believe to be our 2 mile race pace on the road. This is a sustainable pace on all three distances and will allow us to immediately get our hands on our bar as we run inside. What we want to avoid is pushing the run, and losing the valuable seconds we gained by walking the bar, taking unnecessary chalk/water breaks, or even unnecessary steps along the transition.

In terms of repetitions on the clean and jerk and snatch barbells – fast singles is a wise strategy for most. At this loading, touch and go repetitions are absolutely an option, but only if we can sustain the sets throughout our time remaining. We don’t want to open with a set of 7-10 repetitions, and be reduced to slow singles towards the back half of our time remaining. Use the clock to our advantage. Understanding how much time we have left as we re-enter the gym, we are looking to find the threshold pace of these two movements. Again, that is the fastest pace we can move without slowing down in the time remaining.

On the thruster barbell, a slightly different case here. We are looking for larger chunks here given the setup time between transitions. We are looking at 3-4 sets inside the window.


CrossFit Ecstatic – CrossFit


Our third week on our clean progression inside “Barbell Ninja”.
Building in percentages throughout the day, from our cleans through our front squat sets.
An all bodyweight finisher – “The Good Life”, a repeat workout from last year.


2:00 Slow Bike or Row, directly into:
2 Rounds:
5 Strict Pull-Ups
5 Slow Wall Squats
10 Pushups
10 GHD Sit-Ups (scale, weighted abmat Sit-Ups)

2 Rounds:
:30s second Samson Stretch each side
:30s Alternating Samson Stretches
:30s Warrior Squats (

Squat Clean

Squat Clean
Week 3 of 4 moving through an “On the Minute” progression. Following rounds of 3-Position Cleans and 2-Position Cleans, we’ll finish with (5) singles at a growing load. Compared to last week, we are adding 3%.

OTM x 4 – 3-Position Squat Clean (high hang, knee-level, floor)
Rest 1:00
OTM x 4 – 2-Position Squat Clean (knee-level, floor)
Rest 1:00
5 Singles (not on the clock)

Minutes 1+2 – 3-Pos Squat Clean @ 58% of 1-Rep

Minutes 3+4 – 3-Pos Squat Clean @ 63% of 1-Rep

Minute 5 – Rest

Minute 6 – 2-Pos Squat Clean @ 66% of 1-Rep

Minute 7 – 2-Pos Squat Clean @ 69% of 1-Rep

Minute 8 – 2-Pos Squat Clean @ 72% of 1-Rep

Minute 9 – 2-Pos Squat Clean @ 75% of 1-Rep

Minute 10 – Rest

5 Singles, now not on the clock. Athlete’s can stay OTM only if they desire. As we build over the weeks, the liberal timing scheme here will allow enough rest to perform these repetitions with our best technique. What we are not after at this point in the cycle is sacrificing form or technique for loading dictated by timing.

Single #1 – 81% of 1-Rep

Single #2 – 84% of 1-Rep

Singles #3+4+5 – 87% of 1-Rep

Front Squat

Week 4 of 5. Adding 2% to all lifts once again in our second to last week.

2 Sets of 4 Front Squats @ 76% of 1-Rep

2 Sets of 3 Front Squats @ 81% of 1-Rep

2 Sets of 2 Front Squats @ 86% of 1-Rep

Rest as needed between sets, but aim to keep it below 3:00.


The Good Life (Time)

3 Rounds:
500 Meter Row
12 Burpees
21 Box Jumps (24/20)

*Run multiple heats if needed as opposed to a stagger, as the burpees and box jumps will most likely be quicker than the time on the rower. If not rowing today, complete one of the following:
400 Meter Run
28/20 Calorie Assault Bike

Transitions count. If there is one goal we are focusing on today, it is urgency in transitions.

Recall that a meter row is a pace setter. We aren’t going to stop on a row. But we very well may on the burpees and box jumps if we push here too hard. The goal here is to minimize the amount of time not working – to achieve that, this row should be ~5-10 seconds slower than your 2K pace. What’s more important here is getting off the rower and *immediately* moving with a purpose to start our burpees.

On the burpees, breathe. Focus on the breathing burpee cadence and force air in. If we push too aggressively on these, we lose our ability to cycle through the box jumps. We cannot tax ourselves out here. We need to remain composed so that we can preserve our agility on the box.

On the box jumps, a two foot jump will be considered “Rx”. Step-ups are always an option, but won’t be marked as “Rx”. Recompose on top of the box, and make your move for your next repetition.


CrossFit Ecstatic – CrossFit

Strict Press (Work up to heavy set of 1 rep)

Push Press (Work up to a heavy set of 3 reps)

Push Jerk (Work up to a heavy set of 5 reps)


Nonstop (AMRAP – Rounds and Reps)

AMRAP 8 mins:
7/5 Calorie Assault Bike
10 Wallballs (20/14#)


CrossFit Ecstatic – CrossFit




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)

2 Sets:
:30s Wrist Stretches
1:00 Front Rack Stretch (

Metcon (No Measure)


Press in Split (
3 Sets of 3

This is a repeat from last week, with the intention on besting last Wednesday.
Now “besting” last week doesn’t necessarily mean we increase the load. If we do, that’s an added bonus. Again what we are after here is moving better. A more rigid midline. A better lockout position. Better weight distribution between the feet. Only increase the load if we are reinforcing our best technique.

Tall Jerk (
3 Sets of 3

On the tall jerk, our main focus is speed. Whereas in the press in split that preceded this movement confirms our positioning in the receiving position, this movement trains our speed to get there.

Press the bar to just above forehead level, and then imagine that being our new ceiling. The bar can’t move any higher. Instead of pushing the bar any higher, we drop beneath the bar, effectively driving ourself beneath it.

This should be far less loading (at least to start) than the press in split. Start with an empty barbell and only increase in small increments if we feel we are moving at our best.

Pausing Split Jerk (
5 Sets of 2

Building upon last week’s pausing jerks.
Two pauses here – in the drip (of the dip drive), and on the catch (in the split). Focusing on rigidity and stability throughout the movement, we are looking to steadily build to 76% for three sets of two repetitions.

Set #1 – 2 Reps @ 66% of 1-Rep Split Jerk

Set #2 – 2 Reps @ 71% of 1-Rep Split Jerk

Sets #3,4,5 – 2 Reps @ 76% of 1-Rep Split Jerk


CrossFit Ecstatic – CrossFit


Two parts:
A strict gymnastic portion that serves as an additional warmer and primer for our conditioning.
Our “Always Remembered” workout, in the legacy of those lost that day.



2 Rounds:
250m Light-Paced Row
5 Pushups
5 Spiderman and Reach, each leg
5 Slow Scap Retractions
5 Kip Swings
1-5 Strict Pull-Ups
5 Wall Squats (

Strict Gymnastics

Metcon (No Measure)

3-4 Rounds, Not for Time:
:15s Ring Support Hold (
:20s GHD Supine Hold (
:35s Handstand Hold (against wall)

All for quality practice. Aim for large chunks, if not unbroken on each set, with the exception of technique. If we start to break down technique wise, break so that we are ingraining the correct movement patterns.

It is specifically listed as 3-4 rounds, so that we can make the appropriate judgement call based on where we currently are inside the movements.


Barbell Warmup (post strict gymnastics)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff Legged Deadlifts
5 Front Squats

With the empty bar, 3 “Bear Complexes”:
Power Clean
Front Squat
Push Jerk
Back Squat
Behind-the-Neck Push Jerk

Steadily warm to our training load for the day. This is a movement that we will see very, very rarely given the challenging positioning of moving from overhead to the back rack position. Move at our own pace here with repetitions as we see fit.

Specific primer for “Always Rememberd”:
1 Round:
100 Meter Row
2 Rope Climbs
2 Bear Complexes

We are looking to complete this with our teammate for the workout (if we have one) trading movements. Partner A completes the row, followed by Partner B. They then alternate so that both partners complete 2 rope climbs each, and 2 bear complexes each at their working load for the day.

Always Remembered (Time)

Teams of 2:
2001 Meter Row Buy-In
4 rounds:
9 Rope Climbs
11 Bear Complexes (135/95)
2977 Meter Row Cash-Out

9/11 Memorial workout honoring those who lost their lives 16 years ago. One partner working at a time, breaking up work as they see fit. Want to choose a weight for the Bear Complexes that athletes could complete 15+ Push Press unbroken when completely fresh. With a long time domain, main priorities from the onset are making sure teams get fairly warm and pick a proper weight on the barbell and variation on the rope climbs.

**1 Bear Complex:

Power Clean
Front Squat
Push Press
Back Squat
Push Press

This complex can be strung together as a squat clean thruster directly into a back rack thruster

**Today is a day that we honor the fallen.
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.


CrossFit Ecstatic – CrossFit


Week 3 of 4 of this specific “Barbell Ninja” positional progression.
Building upon last week’s start, adding percentage to each of our lifts:
Tempo Overhead Squats
Positional Snatches
Snatch Deadlifts
Back Squats
To finish, a sprint chipper.



Minute 1 – 15/12 Calorie Row
Minute 2 – 1 Round of “Strict Cindy”
Minute 3 – 15 Russian Kettlebell Swings (53/35)
Minute 4 – 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

Metcon (No Measure)


On the 1:30 x 5 Sets:
1 Tempo Overhead Squat
1 Overhead Squat
On the first repetition, our tempo:
5 full seconds to move from our standing position to the bottom of our squat.
2 full second pause in the bottom.
5 full seconds to stand.
Purpose behind – the tempo on the both phases of the lift allow us to fine tune our positions and torso angles as we move. On the second overhead squat, there is no tempo. Regular speed, with our focus to match the positioning of the first lift – just a bit faster now.
Week 1 of 4 – 3 Sets @ 50%, 2 Sets @ 55%
Week 2 of 4 – 3 Sets @ 55%, 2 Sets @ 60%
Week 3 of 4 (today) – 3 Sets @ 60%, 2 Sets @ 65%

3 Complexes @ 60% of current 1RM OHS
2 Complexes @ 65% of current 1RM OHS

Metcon (No Measure)

Snatch (15 mins)

Week 3 of 4 in our positional snatch progression, adding 2% to last week.

On the 3:00 x 5 Sets:
3-Position Power Snatch
3-Position Squat Snatch
In full, this set is a total of (6) repetitions. The first three are received in the power position, and the second three are received in the squat position. In each 3-Position Snatch, we complete these repetitions “top-down”. To write out all six repetitions:
Rep #1 – High Hang Power Snatch (pockets)
Rep #2 – Hang Power Snatch (knee-level)
Rep #3 – Power Snatch (floor)
Rep #4 – High Hang Squat Snatch (pockets)
Rep #5 – Hang Squat Snatch (knee-level)
Rep #6 – Squat Snatch (floor)
On each of the snatches from the floor, set the bar down. We can hold onto the barbell for the duration of the six repetitions, but we are not looking to “touch and go” the snatches from the floor so that we can work on positions. As a theme for the complex, we do want to view this as “one giant set”. We are allowed to drop the bar from overhead, but we aren’t looking to take more than a breath or a quick second before getting our hands back on the bar.

Set #1 – 50% of 1-Rep Snatch
Set #2 – 55% of 1-Rep Snatch
Sets #3,4,5 – 60% of 1-Rep Snatch

Back Squat (10-8-6-4-2)

In our fourth week with this specific 10-8-6-4-2 progression, we are increasing our loads by another 2%, and 6% from the start.

All sets are to be completed “On the 3:30”, which is an increase of :30s per set in comparison to last week.

On the 0:00… 10 Reps @ 71% of Back Squat
On the 3:30… 8 Reps @ 76% of Back Squat
On the 7:00… 6 Reps @ 81% of Back Squat
On the 10:30… 4 Reps @ 86% of Back Squat
On the 14:00… 2 Reps @ 91% of Back Squat


E-Brake (Time)

For Time:
30/20 Calorie Assault Bike
20 DBall Cleans (100/80)
30/20 Calorie Assault Bike

If we do not have a DBall, an odd-object such as a Wreckbag or heavy sandbag is the next best substitute. If we do not have access to anything of the like, 20 alternating dumbbell power snatches (60/40, slightly heavier than our Open weight) fits next best. If we do not have access to a bike today, row 35/25 calories on each end in replacement. In whichever movement we find today, we want it to challenge us. It’s a loading that we are confident is always there after a single large breath, but it’s not a load that we can cycle easily.

In this sprint chipper, we have an odd-object lift bookended by the bike. This is fully intending on being a fast workout, and one where we can capitalize on the exponential factor of the calories.

Unlike meters, it pays to push on calories. With it’s “sliding scale” accumulation, the harder we push, the more calories come per single revolution of the foot. With that said, despite looking to take advantage of so inside this workout, it all comes with a balance. We want to naturally recognize that our efforts on the odd-object in the center is just as, if not more, important than our specific pacing on the bike. Let’s be aggressive in the first opening calories, with the intention on holding back just enough so that we can seamlessly attack the center 20 repetitions.

If we are completing DBall cleans or Wreckbag/sandbag cleans, the repetitions is completed when the object is cleaned “over the shoulder” to the opposite side.

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