Author Archive


CrossFit Ecstatic – CrossFit


Metcon (5 Rounds for reps)

”Blame Alex”

With a Partner
Max Cals on Bike

~Rest 1min~

Max Clean & Jerk (185/125)

~Rest 1min~

Max Rope Climbs

~Rest 1min~

Max GHD’s

~Rest 1min~

Max Burpee to 6in target above hands


CrossFit Ecstatic – CrossFit


“Game Day Friday”.

On “Game Day Friday’s”, our focus today will be geared towards a single event, simulating an Open feel. Today’s piece has two scores – a “for time” piece, leading into a max effort barbell lift in the time left remaining in the cap.

A skill based recovery to finish.


Not for Time:
3 Rounds:
20/15 Light Bike
:30s Alternating Samson Stretches
1 Round of Strict Cindy
:30s Spidermans
3 Reps of the “Clean Barbell Warmup”
• 3 Deadlifts
• 3 Hang Muscle Cleans
• 3 Strict Press
• 3 Good Mornings
• 3 Front Squats
• 3 Hang Squat Cleans


Specific Primer for “Sea Legs”:
Starting with a successive build on the clean complex of “Sea Legs” Part B, it is our aim to build to one of our “goal” weights for the workout.

Following, we’ll return to conditioning, with 3 rounds to fully turn on the energy systems we need for high intensity conditioning:

10/7 Calorie Row
5 Box Jump Overs
3 Front Squats

Rest :15-30s between rounds. Purposely keeping these rounds short, we’ll afford the body a chance to feel the conditioning before we launch into it, yet, we are not overtaxing our body before the 3-2-1 Go. Inside these three rounds, it is our aim to complete the first at a walk-through pace. Ramp up our intensity a good deal for the second round, with the third being at “workout pace”. Following, rest 4:00, and begin.

Sea Legs – Part A (Time)

In a 15:00 time Cap:

2 Rounds:
30/21 Calorie Row
25 Box Jump Overs (24″/20″)
20 Front Squats (135/95)

Time Remaining in the 15:00 Cap can be used to “Sea Legs” Part B.

“Sea Legs” is based off a format we saw last year in the Open, during 18.2. With two scores, our first was for time, with our second, being the max load lifted in the time remaining inside the window.

We’ll follow the same format today with a 2 rounds triplet to start our efforts. Any time remaining in a 15:00 window is dedicated towards finding a max effort lift, where athlete’s can take as many attempts as they please – with only the heaviest completed, counting.

Looking at the workout as a whole, we can recognize the effort on the lower half of the body. This will be a stamina test of our leg capacity, where pacing plays an important role. Yet pacing here does not mean we are moving slow – it’s anything but, as this is a 2 round workout where seconds will separate. Our aim is instead to move as fast as possible, without slowing down in the second round. Our second round must be as fast, if not faster, than our first. If we move in with such a mindset, we’ll hold in reserve just enough in the first round to make our push in the second.

On the rowing, this is to be an aggressive pace. These seconds do matter, but it’s purely an aggressive pace for our own personal standard. Row at a pace that we feel confident we can immediately transition into the box jumps with, at our planned methodical pace. Row at a pace where the thought of needing an extra breath before beginning the first box, is out of the question.

On the box jump overs, a methodical pace here is important. Opening with a pace in the first round that falls off in the second is naturally counterproductive, as is a pace that could require us to break an additional time on the front squats.
On the front squats, we are looking for a loading that we are very confident we could complete 21+ repetitions unbroken when fresh. It’s more towards the 30 repetition mark, so that this is a push towards the finish, versus a multiple set grind. Thought of in a different way, if we need to break up the 20 repetitions more than once per round, let’s choose a slightly lightly load to achieve that specific stimulus.

Any time remaining inside the 15:00 running clock is dedicated towards Part B, the max effort lift.

Sea Legs – Part B (Weight)

Time Remaining in the 15:00 Cap:
Build to a 1RM:
1 Squat Clean
1 Hang Squat Clean
1 Jerk

Using the same barbell from Part A, athletes have the time remaining the 15:00 time cap to build to a max effort lift. This 3-rep complex must be completed unbroken. Once the bar comes off the ground for the first squat clean, it cannot return to the ground until the hang squat clean and jerk have been completed for it to count. Athlete’s choice on the jerk, which is a true “shoulder to overhead”.

Upon finishing Part A and recording our time, we want to take a quick analysis of how much time we have remaining. This is an important first step as if the clock says 8:00, it’s a fairly different course of action than if it says 12:30.

In both instances, we want to give ourselves at least moments of rest, but with taking this quick analysis can help us determine if that rest is 1:30, or if it’s :30s to the first lift.

Given how we were cleaning the barbell from the floor in Part A for the final 20 front squats of the workout, our body is well aware of how a clean feels at that weight. We are safe to climb in loading after our short rest – but in a controlled amount. We have not gone overhead since the start of the workout, and the jerk may very well be the limiting factor for many of us today, given how our legs will be fatigued from two cleans leading into (despite “fresher” shoulders).

From here, we think through generally three “themes”.

A “safe weight”
A “goal weight”
And a “reach weight”

Our safe weight is that first weight we lift in Part B. It’s something we are very confident we will complete – even if, our technique is far off the mark.

Our goal weight is a loading that we would be happy to walk away from the workout with. It’s not our best, not a PR, but with the full picture in mind, we would be content with it.

Our reach weight is a weight we would be ecstatic to lift. Relative to our all-time PR, it may be one, or it may not even be close
…or it may not even be close. But given the considerations of the workout, it’s a load we may miss more than make – and we’d be absolutely pysched to get it.

Inside each theme, there can absolutely be multiple lifts, but by visualizing the loadings falling into these three categories, it can provide some structure to our planning. Naturally, we start with the safe weight(s), and we move into the goal weight categories with the intentions on leaving more than enough time for at least 2 attempts at our heaviest goal weight. That way, we have the chance to attempt it again if we miss it.

If we make it, we now have the chance to attempt our “reach” weight, which we naturally only attempt if we made our final goal weight and we have the time for the extra and final push.

Skill Conditioning

Metcon (No Measure)

Alternating “On the Minute” x 12 (6 Rounds):
Minute 1 – 50 Double-Unders
Minute 2 – 50′ Handstand Walk

Designed to be purely for practice and recovery from the “Sea Legs” portion.
These numbers can be modified based to our specific capacity, most especially on the handstand walking. If the 50′ distance is not appropriate for us for today, let’s use this second minute as a full 60 seconds of practice. A chance to practice our handstand walking, under the light metabolic fatigue from the double-under.


CrossFit Ecstatic – Community WOD

Road Rash (5 Rounds for time)

“On the 5:00” x 5 Rounds: 5 DB Hang Clean and Jerk, left arm (50/35) 5 DB Hang Clean and Jerk, right arm (50/35) 10 Alternating Dumbbell Power Snatches 10 CTB Pull-Ups 15/12 Calorie Assault Bike

Record all five rounds.

Stimulus wise, we are looking for a loading that allows us to move through the 20 dumbbell repetitions unbroken if we went for it each round. Strategy wise, we may break after the 10 dumbbell hang clean and jerks, so that we can preserve our capacity for the final movements in the round, but we do not need to. This will preserve the conditioning stimulus, which we are after today. A very short and controlled break before the dumbbell snatches is good to go, but it is purely to conserve our grip capacity for the pull-ups if we need it – and the following dumbbell snatches will always be unbroken.

Although the dumbbell catches our eye at first, the CTB pull-ups may prove to be the bigger challenge of the grouping. By the time we approach the pull-up bar, our pulling strength has been taxed. Kipping with our best efficiency as well as being mindful of our pacing here are two pivotal parts to keep in mind especially in the earlier rounds. If it comes to it, break before we need to on the CTB pull-ups, as we know how much time can disappear inside this movement if we have, or come close to, missed reps.

If we do not have access to a bike today, this can be completed on the rower for equal calories.

Can sub a KB if short on DBs


CrossFit Ecstatic – CrossFit


Whereas yesterday was gymnastic focused, today is strength focused.

Starting our day with primers designed to optimize our body for the squatting and deadlift to follow.

Box squats to start our strength work, which will lead to three sets of doubles on the back squat.

Conditioning to follow and finish, in a repeated 3xAMRAP 5 from 2017 – “Frank the Tank”.


300-250-200-150-100 Meter Row
After each set:
10 Hollow Rocks
10 Superman Rocks
2 Inchworms
3 Empty Barbell Good Mornings
3 Empty Barbell Stiff-Legged Deadlifts
3 Empty Barbell Deadlifts
3 Slow Wall Squats

Box Squat

Set box height slightly below parallel
On the Minute x 8 Sets:
2 Repetitions

Sets 1+2 – 60% of 1RM Back Squat
Sets 3+4 – 65% of 1RM Back Squat
Sets 5+6 – 70% of 1RM Back Squat
Sets 7+8 – 75% of 1RM Back Squat

Set a box, or stack plates, so that we squat to just slightly below parallel.

On the box squat, we are looking for speed out of the bottom. Coming from a dead stop on the box, is our focus to accelerate to extension, training the explosiveness of our posterior chain.

As we unrack the barbell, take a slightly wider stance than our regular back squat. And extra width of our foot on each side is a good place to start. As we descend into the repetition, it is our aim to reach back. In a traditional back squat, and even more in a front squat, we focus on a relatively upright torso as it translates very well to our olympic lifts. Here however, we are looking to sit back with our hips so that by the time we reach the box/plates, coming to a complete stop, our shin bones are vertical.

What this allows is a posterior-chain driven pull to a full standing position, versus the quad-dominant push. This results in hamstring, glute, and lower back power development, which is our heart to explosive movements.

Back Squat

3 Sets of 2
Set #1 – 83%
Set #2 – 85%
Set #3 – 87%

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


Specific Primer for “Frank the Tank”:
Three rounds below – one for each part of the workout. Build to our first weight of “Frank the Tank” to start.

1 Round:
9 Wallballs
5 Deadlifts + 3 Barbell-Facing Burpees + 1 Deadlift

Rest as needed, followed by a build to Part #2 loading.

1 Round:
7 Wallballs
5 Deadlifts + 3 Barbell-Facing Burpees + 1 Deadlift

Rest as needed, followed by a build to Part #3 loading.

1 Round:
5 Wallballs
3 Deadlifts + 3 Barbell-Facing Burpees + 1 Deadlift

Following, change the barbell back to our first weight for Part #1, and after a 4:00 rest, begin.


“Frank the Tank” is a three part workout, consisting of 3 x AMRAP 5’s, resting 5:00 between. This workout starts on the 0:00, and ends on the 25:00.

Scoring wise, each part is tracked by “rounds plus reps”. This only applies to the combination of the deadlifts and burpees.

Part #1 (On the 0:00):
50 Wallball Buy-in, with time remaining: 12 Deadlifts, 12 Bar-Facing Burpees.

Part #2 (On the 10:00):
35 Wallball Buy-in, with time remaining: 9 Deadlifts, 9 Bar-Facing Burpees.

Part #3 (On the 20:00):
20 Wallball Buy-in, with time remaining: 6 Deadlifts, 6 Bar-Facing Burpees.

Frank The Tank – Part 1 (AMRAP – Rounds and Reps)

In a 5:00 Window…
50 Wall Balls (20/14) *Females 9′
Time remaining, AMRAP:
12 Deadlifts (185/135)
12 Barbell Facing Burpees

Rest 5:00, starting “Frank the Tank” Part #2 on the 10:00.

In each part, we have a “buy-in” of wall balls. As soon as you complete this buy-in, you have the remainder of the five minute window to accumulate rounds of deadlifts and burpees. The deadlifts climb in weight, while the repetition scheme reduces from 12 reps to 9, and finally to 6. All three parts are considered separate scores.

We want to choose our deadlift weights accordingly to match the stimulus of the workout.
Part #1 – A weight we could deadlift for 25+ repetitions unbroken, when fresh.
Part #2 – A weight we could deadlift for 20+ repetitions unbroken, when fresh.
Part #3 – A weight we could deadlift for 15+ repetitions unbroken, when fresh.

On the wall balls(especially the first set), they do not need to be straight. The quicker we get through these wall balls the more time we have to accumulate rounds, but we don’t want to get there completely exhausted. Instead of going straight, a more important goal is to stick to an intelligent breakup plan if needed, and prepare to move to the barbell and get that first deadlift immediately upon finish the wall balls. Breakups of 30-20, 25-15-10, and even 5×10 with very short breaks in between works. We can apply that same logic to parts two and three.

On the deadlifts, strive for large sets, while we recover our breathing with slower, methodical burpees. Breaking up the deadlifts means you come to a standstill in the workout – we want to avoid moments like these. Slow down the burpees a touch in order to sustain larger sets.

On the burpees – slow is smooth, smooth is fast. This is where the workout can slow for many athletes if we do not find our appropriate pace. Remember our thought process on this movement… no wasted motion. Practice the burpee step up in methodical fashion. On your step-up, bring that lead
…bring that lead foot close to the bar to minimize that hop over. Two steps max to turn around and drop, with the controlled breath up top. These should not be fast – these should be methodical. Aim to hold an identical pace from the onset for each part, and towards the end of the window, accelerate through with what’s left.

Frank The Tank – Part 2 (AMRAP – Rounds and Reps)

In a 5:00 Window…
35 Wall Balls (20/14) *Females 9′
Time remaining, AMRAP:
9 Deadlifts (225/155)
9 Barbell Facing Burpees

Rest 5:00, starting “Frank the Tank” Part #3 on the 20:00.

Frank The Tank – Part 3 (AMRAP – Rounds and Reps)

In a 5:00 Window…
20 Wall Balls (20/14) *Females 9′
Time remaining, AMRAP:
6 Deadlifts (275/185)
6 Barbell Facing Burpees


CrossFit Ecstatic – CrossFit


A gymnastic focus today.

Starting with focus work at specific time intervals for a total of 5 rounds. This will lead us into our timed conditioning for the day – a two part workout that starts with a gymnastic emphasis on ends with a barbell emphasis.

Midline to finish.


2 Rounds, at low intensity:
2:30 Bike
5 Scap Retractions
5 Kip Swings
5 Strict Pull-Ups
10 Pushups
15 AbMat Sit-Ups

2 Rounds:
:30s Walkouts
:20s Handstand Hold (against wall)
:10s Deadhang Pull-Up Bar Hold

Gymnastics Conditioning

Metcon (No Measure)

10:00 Effort on Athlete’s Choice:
Bike, Row, or Run

On the 2:00 – 30% of Max Ring Muscle-Ups
On the 4:00 – 40% of Max Ring Muscle-Ups
On the 6:00 – 50% of Max Ring Muscle-Ups
On the 8:00 – 40% of Max Ring Muscle-Ups
On the 10:00 – 30% of Max Ring Muscle-Ups

This is not for score. All athlete’s start on the monostructural effort, moving at conversational, moderate pace. Every 2:00, where the clock continue to run in the background, athlete’s complete X% of their best ring muscle-up set.

To put an example to it, if an athlete has 10 unbroken ring muscle-ups as their best set, and their monostructural choice is on the bike:

10:00 Moderate Bike
On the 2:00 – 3 Ring Muscle-Ups
On the 4:00 – 4 Ring Muscle-Ups
On the 6:00 – 5 Ring Muscle-Ups
On the 8:00 – 4 Ring Muscle-Ups
On the 10:00 – 3 Ring Muscle-Ups

If we do not yet have ring muscle-ups consistently, we can practice in one of many ways:

1) Strict Banded Ring Muscle-Ups – ( Completing for a fixed number of repetitions per round trains both strict strength, as well as the specific mechanics of the movement most especially in the turnover. We have seen great success with this movement with our athletes who put in the time towards both the repetitions, but also the mechanics and integrity of the movement. Fixing to 5 repetitions per round is a good starting point, adjusting from there.

2) Ring Rows + Strict Ring Dips – Fixing the amount such as in option #1, athletes can compete a specific amount of strict pull-ups and dips (banding as required) at each time interval. 5 of each movement fits well here, much like in option #1.


Chain Reaction (Time)

3 Rounds:
21/15 Calorie Assault Bike
7 Pull-Ups
7 Toes to Bar
7 Chest to Bar Pull-Ups
Directly into…
3 Rounds:
9 Power Cleans
9 Push Jerks
Rx Barbell – 135/95

This is a two-part workout, with a single total time being our score today.

Starting with the first part, we have three rounds of a bike, with a gymnastic complex.
The second part is three rounds of barbell work.

Beginning with the end in mind, the bike is important, but we need to ensure we are moving into our second part with gas in reserve. This is where some athletes may find themselves pushing too aggressively. We want to take advantage of the accumulation of calories under intensity here, but not to the point where we are breaking excessively in the movements that follow. For a visualization of a pace, let’s start with the mental image of a 5:00-7:00 bike pace. That is, if we were going for a time trial in that rough distance. It’s not a sprint pace, but it’s not a relaxed piece either.

Moving onto the gymnastic complex, we have three separate movements, and they progress from easiest to most difficult. This proves to always be a challenge, as the more fatigued we get some the simpler movement, the most challenging the following, more complex movements, become. Breaking early, before we need to, is a good thought process here to avoid reaching a failed repetition. Often, we’ll be challenged with the “change of movement”. That is, when we transition from the pull-ups to the toes to bar, we fall off our rhythm, and have to restart our kip swing to regain composure. If this is common for us, it may be best to drop off the bar after the 7 pull-ups, effectively buy-in a brief moment to recover, followed by jumping back up and into the toes to bar. What we want to avoid here is the lost moments swinging on the bar – losing both grip strength and seconds.

Lastly, our barbell couplet to finish. Just short of a “broken up Grace”, we have a total of 27 power cleans and 27 push jerks.
It won’t be round 1 that will separate athletes, but rather rounds 2 and 3. Re-iterating a theme we mentioned earlier, “beginning with the end in mind”, applies very much so here as well. On round 1, we may feel good enough to link together large, if not an unbroken set of power cleans. But it will be about our cycle time and sustainability on rounds 2 and 3 on these two barbell movements that will make the difference. Open just a bit more on the conservative side than we may think we need to, so that we can speed up on rounds 2 and 3.


Metcon (No Measure)

Not for Score, 2 Rounds:
:30s Single Arm OH Hold (left arm)
15 GHD Sit-Ups
:30s Single Arm OH Hold (right arm)
15 GHD Sit-Ups
:30s Double KB FR Hold
15 GHD Sit-Ups

Athlete’s choice on the loading for the static holds, with the intention being that each set is completed not only unbroken, but with close attention to our positioning. We can use a dumbbell, or kettlebell for the above work.

On the single arm overhead holds, it can be common to find ourselves compensating to one side. This is seen (and felt) through our body leaning left or right in an attempt to place our center of mass directly under the overhead load.

Although this makes logical sense for the body to naturally want to do so, let’s fight against this and force our midline to do the work. Square ourselves to the front, cinching the rib cage down, visualizing our midsection as a concrete box.

On the front rack hold, this is completed with either two dumbbells or kettlebells, both held in the front rack position.


CrossFit Ecstatic – CrossFit


“Racehorse” Week 2.

Focus of effort today will be on the Snatch barbell.

Opening with two primers, focused on our technique on the movement. This will lead us into a build towards a a heavy Power Snatch single, through an “On the Minute” timing scheme.

Conditioning follows, coupling four movements as we alternate between the barbell and a monostructural effort. Stamina Builder to finish our Monday.


Rotating Stations Every 1:00, for 10 (2 Rounds):
Station 1 – :50s Row (light pace)
Station 2 – :20s Jump Rope + 5 PVC Overhead Squats
Station 3 – :50s Warrior Squats
Station 4 – 5 Snatch Grip Deadlifts + 3 Hang Muscle Snatches + 1 OHS (empty BB)
Station 5 – 15 AbMat Sit-Ups + 10 Hollow Rocks

Snatch Barbell Warmup
2 Rounds, with an empty barbell:
3 Snatch Grip Push Presses (back rack)
3 Snatch Grip Push Jerks (back rack)
3 Overhead Squats
3 Snatch balances
3-Position Squat Snatch (pockets, knees, mid-shin)


Power Snatch

Snatch Primer (A)
On the Minute x 5 (Minutes 0:00-5:00):
1 Halting Power Snatch
3 Halts – Just off floor, knee-level, pockets. 2 seconds at each position.

Set #1 – 50% of 1RM Snatch
Set #2 – 55% of 1RM Snatch
Sets #3+4+5 – 60% of 1RM Snatch

Inside our first primer, our aim is to refine our positions, under static conditions. Moving through each checkpoint, let’s ensure our midline is on and strong with the bar tracking close to the body. This is our chance to refine the intricate balance of our weight throughout our feet, setting us up for added speed in our second primer.

Snatch Primer (B)
On the Minute x 5:
1 Snatch Pull
1 Snatch High Pull
1 Power Snatch

Set #1 – 60% of 1RM Snatch
Set #2 – 65% of 1RM Snatch
Sets #3+4+5 – 70% of 1RM Snatch

After confirming our positions with the static holds in primer (A), now let’s move through these positions with speed.

Snatch Pull – Full pull from the ground, with a big shrug at the top… but the arms stay long and loose.

Snatch High Pull – Same as the first repetition, but now we do bend the arms upon extension. With elbows tracking high and to the outside, aim to being the bar to roughly heart level.

Power Snatch – A full repetition to build on the previous two pulls, which will lead us as well into the heavy singles to follow in the final five minutes.

On the Minute x 5:
1 Power Snatch, building to a heavy.

Start between 70-75%, building as seen fit for a heavy single for the day.


Specific Primer for “Double Date”
After building to our workout weight, complete 2 consecutive rounds of the scheme below. On round 1, complete at a walkthrough pace. Rolling directly into round 2 (no stopping), aim to move at our planned pace for the 15:00 effort.

2 Rounds:
4 Hang Power Snatches
20 Double-Unders
4 Overhead Squats
:30s Row

Following, rest 4:00, and begin.

Double Date (AMRAP – Rounds and Reps)

15 Hang Power Snatches (95/65)
60 Double-Unders
15 Overhead Squats (95/65)
30/21 Calorie Row

Stimulus today calls for a lighter barbell, where conditioning can be refined. Looking for a loading that we could hang power snatch for at least 21 repetitions, unbroken, when completely fresh. Strategy may very well have us break the first set, but it is a loading we are confident we could move through each 15 repetitions with at most 2 quick breaks.

Coupling the barbell with two monostructural movements, today we have a great chance to hone in on our pacing. Aim to make a mental, or even physical, note of each round time upon completion so that we can look back and evaluate how we paced our 15:00 of work.

On the hang power snatches, with the stimulus in mind, measured breaks are good to plan here. Looking at the workout as a whole, we have a good amount of pulling, or perhaps better said, demand on the shoulders and forearms. With all four movements taxing similar muscle groups, pulling strength and forearm stamina will be fatigued quickly, and if we open too aggressively, we may lose our ability to cycle these movements effectively.

On the jump rope, we have 60 double-unders per round. Individual pacing will always be the default here, but it is worth writing that these sets do not need to be unbroken on round 1. If a break in the middle (30-30 as an example) allows us to hold such a repetitions scheme through 3-4 rounds (versus 5+ trips in a later round), it may very well be our best move with the larger picture in mind.

Whereas we may break the power snatch barbell 1-2 per rounds with measured rest between, we want to aim for the opposite with the overhead squats. Given how the “setup” time is significantly longer, as we bring the bar overhead, let’s aim to take an extra breath before beginning the set for the first time… and aim to move unbroken here. With the row immediately following these squats, we can recover on the first handful of
…we can recover on the first handful of calories. We just need to get there first.

Stamina Builder

Metcon (Time)

3 Rounds:
21 Dumbbell Front Squats (50’s/35’s)
21 Kipping Handstand Pushups

Stimulus wise, we are looking for dumbbell loads that we are very confident we could complete for 25+ repetitions unbroken, when fresh. As we visualize this workout, these should be loads that we are 100% confident we’ll complete the first round unbroken, with rounds 2 and 3 containing at most, a single break at each.

A stamina-focused finisher to our Monday.
With a combination (and repetition scheme) to test our rounds 2 and 3 handstand pushups, being “smart” on the handstand pushups is our simple, yet challenging focus. “Smart” here means one specific thought – pacing on our own individual level. Knowing ourselves on the movement, and breaking these repetitions into chunks that brings us our best consistency across the three rounds.

Modify the handstand pushups today to a count that we are confident we could complete in at most 3 sets on the first round. Options as recommendations:
15 Repetitions per round
10 Repetitions per round

As well as:
3 Rounds:
21 Dumbbell Front Squats (50’s/35’s)
1:30 for Max Kipping Handstand Pushups (practice)


CrossFit Ecstatic – CrossFit


Our first “Game Day Friday” of the training cycle.

On “Game Day Friday’s”, our focus will be geared towards a single event. Much like how in the Open we focus on a single workout. This allows us to give our full, undivided attention and effort to a single piece.

There is much to be said about this – knowing you have only a single piece for the day. The human mind, as amazing as it is, is very good at seeing the reality of the situation and holding back just enough on the earlier parts so that we have gas in the tank for the following parts. Taking that “self preservation” variable off the table, we can gear up and bring our best quality to the event of the day.

A recovery bike piece to finish, coupling some light midline work at specific points in the 20:00 effort.


Not for Time:
3:00 Bike
1 Round of Strict Cindy
:30s Walkouts
:30s Alternating Samson Stretches

At low intensity (walk through pace):
5 Wallball Squats
5 Sumo Deadlifts (empty barbell)
6 Box Jump Up, Step back down
5 Strict Presses (empty barbell)
5 Calorie Row

Build to either our working weight, or slightly below on the barbell, followed by our second round, now completed at moderate intensity.

5 Wallballs
5 Sumo Deadlift High Pulls
5 Box Jumps
5 Push Presses
5 Calorie Row

Following, one final round, after building to our working weight on the barbell if we have yet to. Same repetition scheme, but now at workout intensity.

5 Wallballs
5 Sumo Deadlift High Pulls
5 Box Jumps
5 Push Presses
5 Calorie Row

Rest 3:00 after completion, and begin.


Wallballs – Bring the arms down between repetitions. A quick shake out here can help preserve the shoulders for the push presses.

Sumo Deadlift High Pulls – We do not train this movement consistently, so take our time in our warmup and preparation feeling this one out. A very common fault as we learn this movement is an early arm bend. Much like a power clean, be patient as the bar comes off the floor with long, extended arms.

Box Jumps – 20″ for both genders, and rebounding box jumps are allowed here. In all of CrossFit’s benchmark workouts, we only allow rebounding (extending fully in the air as we jump off the box) in Fight Gone Bad and Christine. Purely because they were historically designed that way.

Push Press – Let this be a true push press today, and not a push jerk. Focus on keeping the heels on the floor during the dip drive by sitting ever so slightly back during the dip.

Row – Hustle to the rower. This is not a movement we are looking to spend a ton of effort on, but just getting the fan moving is the goal… immediately. Don’t need to strap in to get the first pull – take the first few pulls right away and then slide our feet in.

Fight Gone Bad (3 Rounds for reps)

Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest
In “Fight Gone Bad”, your score is the total repetitions across all three rounds. For tracking, the easiest way to do so is to write down your total after each round during the 1:00 rest. For example, if you complete 15 WB, 15 SDHP, 15 BJ, 15 PP, and 15 calories on the rower, write down 75 during the 1:00 rest. Do the same for rounds two and three, and add them together in the end.

This is a workout that one can game pretty heavily. As we look into the workout, we can draw that a push press requires far less effort for one repetition than a calorie on the rower. With that said, I want to remind us that the purpose of this workout is training. In competition, it would be irresponsible not to game and strategize every aspect of the workout. Here however, we are looking for a specific stimulus. And in today’s piece, it’s as simple as this – lactic threshold training. We are using light loads for repetitions, requiring one to find the balance of constant movement without reaching total muscle fatigue. Let’s use this conditioning piece for what it’s worth – for building engine.


Metcon (No Measure)

20:00 Recovery Bike

On the 5:00, 10:00, 15:00, and 20:00:
15 Weighted Hip Extensions
Max Effort L-Sit

*scale for weighted hip extension will be Supermans

Athlete’s choice on the loading for the hip extensions, which should be on the moderate side, and always unbroken.

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