12.16.17

CrossFit Ecstatic – Community WOD


Warm-up


10 mins:
Line Drills

Alternating between :20 seconds light jog and :20 seconds active stretching

Quad Stretch
Knee to Chest
Knucle Drags
Cradle Stretch
Walking Samson
Walkouts
Side Shuffle
Air Squats
Sit-ups
Burpees

Barbell Warmup (empty barbell)

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Mobility


2 mins:
Chest Stretch – :30 Seconds Each Side

Athletes will lay on their chest with arms out in a “T”. Bring the left arm next to the left shoulder and swing the left leg over the right leg, feeling a stretch in the right pec. Hold for one minute on this side, focusing on breathing, before switching.
Overhead Stretch on Wall – 1 Minute

Have athletes place hands at shoulder width on the wall with arms full extended. Pressing the hands into the wall so they do not slide, drop the head and the chest towards the ground as much as possible. Walking the feet back and relaxing as much as possible will let gravity do the work in opening up the shoulders.

Rehearsal


5 mins:
1 Round

Each athlete, at opening weight. When athlete one finished the row, next athlete can start.

3 Calorie Row
3 Bar Facing Burpees
3 Power Snatches

Conditioning

Three Peat (Team Version) (AMRAP – Reps)


Teams of 3
AMRAP 25:
70/50 Calorie Row, 70 Bar-Facing Burpees, 70 Power Snatches (75/55)
60/40 Calorie Row, 60 Bar-Facing Burpees, 60 Power Snatches (95/65)
50/35 Calorie Row, 50 Bar-Facing Burpees, 50 Power Snatches (115/80)
40/30 Calorie Row, 40 Bar-Facing Burpees, 40 Power Snatches (135/95)
30/20 Calorie Row, 30 Bar-Facing Burpees, Max Power Snatches (155/105)

One athlete works at a time in this team of 3 workout. The weight on the power snatches should be something that athletes could complete 25, 20,1 5,10, and 5 repetitions unbroken respectively if they needed to. Calories are different for teams of men and women. For mixed teams, complete 60-50-40-35-25 calories. Two athletes can switch out weight after each round of power snatches as other athlete works on the rower. Athlete may get to the rower early, but cannot begin until the last power snatch is completed. If athletes reach the last barbell, they will complete as many reps as possible in the remaining time.
Score is total repetitions, using the legend below:

If the team completes Round 1 (75/55 Rx) – 210 Repetitions
If the team completes Round 2 (95/65 Rx) – 390 Repetitions
If the team completes Round 3 (115/80 Rx) – 540 Repetitions
If the team completes Round 4 (135/95 Rx) – 660 Repetitions
Any additional repetitions in Round 5 are added on top of the 660. For example, if the team completes 10 power snatches inside that fifth round, their score would be 730 (660 + 30 Cal Row + 30 Burpees + 10 Power Snatches).

Three Peat (Individual Version) (AMRAP – Reps)


AMRAP 20:
50/40 Calorie Row, 27 Barbell-Facing Burpees, 27 Power Snatches (75/55)
40/32 Calorie Row, 21 Barbell-Facing Burpees, 21 Power Snatches (95/65)
30/24 Calorie Row, 15 Barbell-Facing Burpees, 15 Power Snatches (115/80)
20/16 Calorie Row, 9 Barbell-Facing Burpees, 9 Power Snatches (135/95)
10/8 Calorie Row, 6 Barbell-Facing Burpees, AMRAP Power Snatches (155/105)

In today’s triplet, the weight on the barbell climbs after each round. With that, the repetitions decrease. A single barbell is used, changing weights after each round. Score is total repetitions, using the legend below:

If the athlete completes Round 1 (75/55 Rx) – 104/94 Repetitions
If the athlete completes Round 2 (95/65 Rx) – 186/168 Repetitions
If the athlete completes Round 3 (115/80 Rx) – 246/222 Repetitions
If the athlete completes Round 4 (135/95 Rx) – 284/256 Repetitions
Any additional repetitions in Round 5 are added on top of the 284. For example, if a male athlete completes 5 power snatches inside that fifth round (155/105 Rx), their score would be 305 (284 + 10 Calorie Row + 6 Burpees + 5 Power Snatches = 305).

12.15.17

CrossFit Ecstatic – CrossFit


Warm-up


Tempo Bike (or row) – 4 Rounds of :50s light, :10s “fast”
Let our “fast” pace gradually build over the 4 rounds. After each set, come off the rower to complete:
3 Walkouts
4 Spidermans, each side
5 Wall Squats (https://www.youtube.com/watch?v=pktIjwNiuYE&width=640&height=480)

A) 2 Rounds, low intensity:
3 Strict Pull-Ups
6 Kip Swings
9 Air Squats

B) Build steadily to a moderate back squat weight.

C) 2 Rounds, building in weight on the back squat:
2 Back Squats
1-2 Bar Muscle-Ups
1 Back Squat

Weightlifting

Metcon (Weight)


BACK SQUAT + BAR MU (10 mins)

OT2:00 x 5 Rounds
2 Back Squats
“X” Bar Muscle-Ups
2 Back Squats

In line with our training on Monday, where we challenged our ring muscle-ups following a snatch complex, we are now looking to challenge our central nervous system with heavy back squats immediately before, and after, bar muscle-ups. Each set of bar muscle-ups is intended to be challenging, but, unbroken. Athlete’s choice on the number to hold, not to exceed six per round. Some options are listed below.
Level 5 – 6 Bar Muscle-Ups (for those with 15+ Bar MU, unbroken)
Level 4 – 5 Bar Muscle-Ups (for those with 10+ Bar MU, unbroken)
Level 3 – 4 Bar Muscle-Ups (for those with 8+ Bar MU, unbroken)
Level 2 – 3 Bar Muscle-Ups (for those with 6+ Bar MU, unbroken)
Level 1 – 1-2 Bar Muscle-Ups

If we are training towards our first bar muscle-up, complete these as 4 strict C2B Pull-Ups per round, banded as required. Focus n pushing the bar to the ground, versus pulling ourselves up to do. This will help us drive the bar lower towards our waist, as opposed to pulling to the top of the chest.
Set #1 (On the 0:00) – 70% of 1RM Back Squat

Set #2 (On the 2:00) – 73% of 1RM Back Squat

Set #3 (On the 4:00) – 76% of 1RM Back Squat

Set #4 (On the 6:00) – 79% of 1RM Back Squat

Set #5 (On the 8:00) – 82% of 1RM Back Squat

Conditioning

Heartbreak Kid (Time)


3 Rounds:
10 Front Squats (185/135)
20 CTB Pull-ups
50 Double-unders
For the majority of us, this becomes CTB pull-up workout. The stimulus for the front squat is heavy, but a loading we can complete that first round of 10 repetitions unbroken, if we had to. Strategy wise, we can allow ourselves a single break on the front squats per round. If we require 2 or more breaks per every set of 10, we are a bit too heavy for the day, and will want to reduce the weight to fall within the single break parameter. We actually *want* this to be a C2B workout.

**modifying this workout to match that stimulus, but not over-reaching, is very important.
If we have 15+ unbroken C2B Pull-Ups, let’s complete this workout as Rx.
If we have 10-14 unbroken C2B Pull-ups, let’s complete this workout with 15 repetitions.
If we have <10 unbroken C2B Pull-Ups, let’s complete this workout with 10 repetitions per round.

12.14.17

CrossFit Ecstatic – CrossFit


Warm-up


15 mins:
Pizza Tag

Every athlete in class gets an abmat. The abmat is to be held overhead, similar to a pizza or tray of food. Athletes run around the gym trying to knock over other athletes pizzas while attempting to keep their pizza safe. Every time an athlete has their abmat hit the ground, they must perform 5 sit-ups before getting back in the game. Play one or two rounds with a time cap and/or play elimination, where last person standing is deemed the winner. You can put a twist on the game where athletes must switch the hand they hold the abmat in every time it hits the ground.
:30 Seconds

Down Dog to Up Dog
Active Spidermans
Active Samson
Knucle Drags
Side Lunge
Air Squats

Mobility


5 mins:
Childs Pose on Kettlebell – 1:00

With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.
Couch Stretch – 1:00 Each Side


Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but overwhelming stretch. Focus on your breathing.
Chest Stretch – :30 Seconds Each Side

Athletes will lay on their chest with arms out in a “T”. Bring the left arm next to the left shoulder and swing the left leg over the right leg, feeling a stretch in the right pec. Hold for one minute on this side, focusing on breathing, before switching.

Rehearsal


5 mins:
1 Round

:20 Seconds On / :10 Seconds Off

Kettlebell Swings
Bike
Sit-ups
Shuttle Sprints

Conditioning

Switch Gears (AMRAP – Reps)


8 Rounds of :20 On / :10 Off:
Kettlebell Swings (53/35)
Bike
Sit-Ups
Shuttle Sprints

*In this Tabata style workout, athletes will alternate between :20 seconds of work and :10 seconds of rest for 8 rounds on each movement. For example, athletes will complete all of the rounds of kettlebell swings before moving to all of the rounds of bike and so on. If not equipped with bikes, rowing or another simple bodyweight movement such as burpees or push-ups will work in its place. For the shuttle sprints, place two cones 10 meters apart. One rep is when one foot passes a cone. Each movement is scored separately, with the score being the lowest amount of reps across the 8 rounds.

12.13.17

CrossFit Ecstatic – CrossFit


Warm-up


12 mins:
15-12-9:
Calorie Bike or Row
AbMat Sit-Ups
Slow Air Squats

9-6-3
Empty Bar Good Mornings
Empty Bar Strict Presses
Empty Bar Deadlifts

5-3-1
Empty Bar Pausing Front Squats
Walkouts

Gymnastics Benchmark

Strict Handstand Push-ups


Option A:
3 Sets, resting 2:00 between:
Aim is to rest *as little as possible* between sets. But, we must come off the wall after each completed set. Let’s train the transition to and from the wall.
15% of Benchmark

13% of Benchmark

11% of Benchmark

9% of Benchmark

7% of Benchmark

Option B:
The full set is a specific pike pushup percentage from the benchmark, directly into dumbbell strict presses (one giant set with minimal transition between). Choose a dumbbell weight that we feel confident that we could find unbroken repetitions on each time, but would be challenging. It can be the same weight as last week, or slightly heavier.
3 Sets, resting as needed between:

Set #1 – 21% of Benchmark Total Reps + 15 Strict Dumbbell Presses

Set #2 – 18% of Benchmark Total Reps + 12 Strict Dumbbell Presses

Set #3 – 15% of Benchmark Total Reps + 9 Strict Dumbbell Presses

Weightlifting

Metcon (Weight)


Clean Comlpex

On the 2:00 x 5 Sets:
3 Hang Power Cleans
3 Front Squats
3 Push Jerks

Set #1 (On the 0:00) – 1 Complex @ 60% of 1RM CJ

Set #2 (On the 2:00) – 1 Complex @ 65% of 1RM CJ

Set #3 (On the 4:00) – 1 Complex @ 70% of 1RM CJ

Set #4 (On the 6:00) – 1 Complex @ 75% of 1RM CJ

Set #5 (On the 8:00) – 1 Complex @ 75% – 80% of 1RM CJ

On the final set, we can continue to climb if the weight is moving well. To the tracker below, enter the heaviest completed complex. We are looking for the repetitions to be unbroken today, and for each jerk to be a push jerk.

Conditioning

Sky Hook (Time)


3 Rounds:
20 Hang Power Cleans
20 Front Squats
20 Push Presses
Rx – 95/65

We are looking for a true push press today – no redip beneath the bar.
*Stimulus today calls for a loading that we are confident we could complete an entire round, all 20/20/20 with, unbroken. Strategy inside the workout may differ dramatically, but if it were 1 round for time, we could complete it unbroken.
In each set, for even strong athletes, it can be a wise move to plan for 1-2 breaks in each movement. It does not need to be a very long break, but a short breather breaks the time under tension that can add up quickly as we cycle the barbell. To put some numbers behind it (purely as an example):
HPC – 10-9-1
FS – 11/9
Push Press – 11/9

Individual strategies can very dramatically, given ability, but the take home message is that it’s not about the first round inside the workout. It’s rounds 2 and 3 where the separation occurs between athletes, and this workout can be punishing to those who come out too aggressively in the first round. Another great opportunity today to keep track of your split times, and your repetition breakups if possible, to review post workout.

12.12.17

CrossFit Ecstatic – CrossFit


Warm-up


30 Calorie Light Bike or Row
5-4-3-2-1:
Spiderman and Reach, each side
Russian Baby Makers

20 Calorie Light Bike or Row
20 AbMat Sit-Ups
20s Reverse Lunge and Reach, each side

10 Calorie Light Bike or Row

Conditioning

Half And Half (Time)


8 Rounds, On the 3:00:
21/15 Calorie Row
100 Meter Wreckbag Run (50/35) (kettlebell)

If we do not have a Wreckbag, our next best option is a sandbag.
If we do not have a wreckbag, use a kettlebell to meet the odd-object stimulus.
Score is your slowest completed around, across all eight intervals.
**Post slowest round to Wodify
Today, let’s push the rower. We’ll make it on the sandbag run. Let’s make today about a fast, aggressive pace on the rower, one that we can prove to ourselves we can hold for all eight rounds.

Bike Conditioning

Metcon (Calories)


3 Rounds:
1:00 On, :30s Off
:30s On, :15s Off
:15s On, 1:30 Off

Each round, with the rest included, is a total of 4 minutes.

0000682

CrossFit Ecstatic – CrossFit


Warm-up


10 mins: (all done with an empty barbell)

1:00 Moderate Bike or Row
5 Snatch Grip Stiff-Legged Deadlifts
5 Snatch Grip Deadlifts (regular setup)
5 Ring Kip Swings

Into…

:45s Moderate Bike or Row
5 Behind the Neck Snatch Grip Presses
5 Behind the Neck Snatch Grip Push Jerks
5 Hang Muscle Snatches
3-5 Strict Ring Dips

Into..

:30s Moderate/Fast Bike or Row
2 Hang Power Snatches
2 Power Snatches
5 Pausing Overhead Squats
short rest
3 Hang Squat Snatches
1-3 Ring Muscle-Ups (or ring dips)

Weightlifting

Metcon (Weight)


ON THE 0:00… SNATCH + RING MU

*Option A – Ring Muscle-Ups
On the 2:00 x 7 Rounds (14 Minutes):
Hang Power Snatch + Overhead Squat + Squat Snatch
“X” Ring Muscle-Ups (based off “Gymnasty” Ring MU benchmark).

Round #1 (On the 0:00)
1 Snatch Complex @ 65% of 1RM Snatch + 13% Ring Muscle-Ups

Round #2 (On the 2:00)
1 Snatch Complex @ 69% of 1RM Snatch + 13% Ring Muscle-Ups

Round #3 (On the 4:00)
1 Snatch Complex @ 72% of 1RM Snatch + 13% Ring Muscle-Ups

Round #4 (On the 6:00)
1 Snatch Complex @ 75% of 1RM Snatch + 13% Ring Muscle-Ups

Rounds #5, 6, and 7 (On the 8:00, 10:00 and 12:00)
Either hold across at the snatch weight, or continue to build as you see fit to a heavy complex for the day. Recorded score below will be your heaviest snatch complex.

*Option B – Gymnastic Strengthening
On the 2:00 x 7 Rounds (14 Minutes):
Hang Power Snatch + Overhead Squat + Squat Snatch
Strict Gymnastics

Round #1 (On the 0:00)
1 Snatch Complex @ 65% of 1RM Snatch + 10 Ring Swings (https://www.youtube.com/watch?v=RWJ6_H4SzAI&width=640&height=480)

Round #2 (On the 2:00)
1 Snatch Complex @ 69% of 1RM Snatch + 7 Swinging Horizontal Ring Rows (https://www.youtube.com/watch?v=ATWnEGe7Ceg&width=640&height=480)

Round #3 (On the 4:00)
1 Snatch Complex @ 72% of 1RM Snatch + 7-10 Strict Ring Dips

Round #4 (On the 6:00)
1 Snatch Complex @ 75% of 1RM Snatch + 10 Ring Swings (Video)

Round #5 (On the 8:00)
1 Snatch Complex @ 75%+ of 1RM Snatch + 7 Swinging Horizontal Ring Rows (Video)

Round #6 (On the 10:00)
1 Snatch Complex @ 75%+ of 1RM Snatch + 7-10 Strict Ring Dips

Round #7 (On the 12:00)
1 Snatch Complex @ 75%+ of 1RM Snatch + Max Effort Strict Pull-Ups

Either hold across at the snatch weight (75%), or continue to build as you see fit to a heavy complex for the day. Recorded score below will be your heaviest snatch complex.
record heaviest complex

Overhead Squat


ON THE 14:00… OVERHEAD SQUAT

From 14:00 – 20:00 (6 Minutes):
Build to a Heavy Set of 3 Overhead Squats

All repetitions are taken from the rack, and athlete’s can take as many attempts as they would like. Submit your heaviest completed set of 3

Conditioning

Four Thirty (AMRAP – Rounds and Reps)


AMRAP 20:
30 Alternating Dumbbell Power Snatches (50/35)
30 Box Jumps (24″/20″)
30 Wallballs (20/14)
30 Toes to Bar
**Let’s use today’s workout as an opportunity to practice our pacing. In a “Open-esque” look and feel, the primary test of this workout is stamina. All athletes are able to clear that first round with relative speed, but test isn’t the first 5:00. It’s rather the final 15:00. Movement strategy will vary from athlete to athlete, as we naturally want to avoid reaching movement failure on any early on in this effort (think TTB movement failure, where we loose our kip), but a focus for all with be our conditioning strategy.

12.09.17

CrossFit Ecstatic – Community WOD


Warm-up


10 mins:
Line Drills

200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
Toe Walk
Heel Walk
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance
Barbell Warmup

5 Good Morning
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
completed with empty barbell

Mobility


2 mins:
Childs Pose – 1 Minute

With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.
Front Rack Stretch – 1 Minute

Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Rehearsal


10 mins:
Performed with opening thruster weight. Part of extended warm-up. Following this round, athletes will build to heavier weights.

100 Meter Run
3 Clean and Jerks
3 Snatches
3 Thrusters

Build to Snatch & Clean and Jerk Weights

Conditioning


27 mins:
In the first 10 minute window, athletes will complete a 1 mile run. Following the mile run, they will complete as man clean and jerks as possible with the remaining time. If athletes best mile is above an 8:30, the mile run can be shortened to 1200 meters to allow for sufficient time on the barbell. Athletes will then rest for 3 minutes before completing the next 7 minute window. During this window, they will complete an 800 meter run and max power snatches in the remaining time. Following another 3 minute rest, they will have 4 minutes to complete a 400 meter run and max thrusters in remaining time. The three barbell movement are the scores today, all scored separately. Athletes will change out weight and write scores up during rest periods. Weight on the barbells should be something that athletes could complete at least 15+ reps unbroken when fresh.

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):

115/80 Calorie Assault
2000/1600 Meter Row
8:30 Cap on All Movements

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
1000/750 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
500/400 Meter Row
2:30 Cap on All Movements

12.08.17

CrossFit Ecstatic – CrossFit


Warm-up


Tempo Bike (or row) – 4 Rounds of :50s light, :10s “fast”
Let our “fast” pace gradually build over the 5 rounds. After each set, come off the equipment to complete:

Round 1 – 5 Walkouts (https://www.youtube.com/watch?v=92eVXZWgA8g&width=640&height=480) + 10 Air Squats
Round 2 – 20 Banded Good Mornings (https://www.youtube.com/watch?v=7S-WOwmPY8E&width=640&height=480)
Round 3 – 7 Suitcase Deadlifts, each side (https://www.youtube.com/watch?v=PCb54_AYNNE&width=640&height=480)
Round 4 – 10 Pushups
Round 5 – 10 Slow, Romanian Deadlifts (very light, if not empty BB) (https://www.youtube.com/watch?v=mZgPVWVnLY4&width=640&height=480)

Conditioning

Free Bird (AMRAP – Rounds and Reps)


Teams of 3
AMRAP 20:
7 Alternating Dumbbell Snatches (70/53)
10/7 Calorie Row
7 Burpees over Barbell

Full rounds, then switch.

*Once the burpees are completed, the next partner can begin their round. Rounds will be counted every time someone finishes the burpees. Weight on the kettlebell should be challenging, but something that athletes can complete unbroken on every round.

Weightlifting


14 mins

Metcon (Weight)


On the 2:00 x 7:
10 Chest to Bar Pull-Ups + 3 Hang Squat Snatches

Build progressively on the snatch

Metcon (Weight)


3 Sets of 20:
Unbroken Deadlifts (225/155)

Rest as little as needed between rounds

12.07.17

CrossFit Ecstatic – CrossFit


Warm-up


12 mins:
Active Stretching

Alternating Between :20 Seconds Active Stretching and :20 Seconds Light Jogging

Quad Stretch
Knee to Chest
Soldier Kicks
Cradle Stretch
Side Lunge
Active Samson
Active Spidermans
Air Squats
Side Shuffle
Bear Crawl
Side Shuffle
Straight Leg Bear Crawl
Crab Walk
Dumbbell Warmup

Completed with light dumbbells

5 Stiff-Legged Deadlifts
5 Front Squats
5 Strict Presses
5 Reverse Lunges (each leg)
5 Strict Presses
5 Front Squats
5 Stiff-Legged Deadlifts

Mobility


3 mins:
Childs Pose – 1 Minute

With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.
Front Rack Stretch – 1 Minute

Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.
Dumbbell Ankle Stretch – :30 Each Side

Stepping out into a lunge, place dumbbell on top of front knee. Keeping the heel on the ground, drive knee forward over the toe.

Rehearsal


5 mins:
1 Round

1 Bar Muscle-up
2 Strict Handstand Push-ups
3 Dumbbell Hang Squat Cleans

Conditioning

Hindsight (AMRAP – Rounds and Reps)


AMRAP 20:
2 Bar Muscle-ups
4 Strict Hanstand Push-ups
8 Dumbbell Hang Squat Cleans (50’s/35’s)

*Playing around with some higher skill movements in today’s workout. That being said, for athletes with no goals of competing in the sport of CrossFit, we will provide a similar option that will allow them to get a similar stimulus. If performing this version of the workout, athletes should be able to perform each station in 1 set, or 2 sets maximum.

Option A:

AMRAP 20:
7 Chest to Bar Pull-ups
7 Dumbbell Push Press (50’s/35’s)
7 Dumbbell Hang Squat Cleans (50’s/35’s)

Option B:

AMRAP 20:
7 Pull-ups
7 Dumbbell Push Press (35’s/25’s)
7 Dumbbell Front Squats (35’s/25’s)

12.06.17

CrossFit Ecstatic – CrossFit


Warm-up


3 Rounds:
10 Calorie Light Bike or Row
3 Spiderman and Reach, each leg (https://www.youtube.com/watch?v=_OrggvuVU-M&width=640&height=480)
6 Slow Scap Retractions (https://www.youtube.com/watch?v=QEOHnH7Wpsg&width=640&height=480)
9 AbMat Sit-Ups
12 Air Squats
15 Double-Unders

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

Weightlifting

Metcon (AMRAP – Reps)


BACK SQUAT

2 Rounds:
Max Reps in :15 seconds @ 135/95
Rest :45s
Max Reps in :30 seconds @ 185/135
Rest 1:30
Max Reps in :45 seconds @ 225/155
Rest 3:15 between rounds.

An easy way to view this workout is:
First weight starts on the 0:00. You have :15s to work.
Second weight starts on the 1:00. You have :30s to work.
Third weight starts on the 3:00. You have :45s to work.
Rest 3:00 following, and complete once more for a total of 2 rounds.

Next *round* starts on the 7:00, which would be…
7:00 (15s)
8:00 (30s)
10:00 (45s)

Stimulus wise, we are looking for the following:
First weight – Light to moderate load. A weight we could cycle for 30+ repetitions unbroken, when fresh.
First weight – Moderate load. A weight we could cycle for 20+ repetitions unbroken, when fresh.
First weight – Moderately heavy load. A weight we could cycle for 10+ repetitions unbroken, when fresh.

Scoring wise, total repetitions

Conditioning

Johnny (Time)


1,200 Meter Run
Directly into…
3 Rounds:
19 Toes to Bar
87 Double-Unders
7 Hang Power Snatches (135/95)
Directly into…
Cashout: 1,200 Meter Run

*Stimulus wise, we are looking for a challenging barbell on the hang power snatch. With that said, it should be a weight that we are confident we could complete 7 reps unbroken, if we were completely fresh. Inside the workout, the first round may be 2, or even 3 sets (strategy wise), but it should be a barbell that we can readily cycle regardless of fatigue.

If not running: 1200m row

Bryant Johnson

Bryant Johnson

Owner/Coach

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

Michael Jenkins

Michael Jenkins

Owner/Coach

David Bark

David Bark

Coach

CrossFit Level 1, CrossFit Scaling, USWA, CrossFit Judging

Tim Warner

Tim Warner

Coach

CrossFit Level 1

Dan Moore

Dan Moore

Coach

CrossFit Level 1, CF-L2

Josh Diehl

Josh Diehl

Coach

CF-L1

Jeff Dercola

Jeff Dercola

Coach

CF-L1

Melissa Mayger

Melissa Mayger

Coach

CrossFit Level 1, Crossfit Endurance

Michelle Casto

Michelle Casto

Coach

CF-L2, CrossFit Mobility