08.17.17

CrossFit Ecstatic – CrossFit


Warm-up


10 mins

Rotating partners through 3 stations if necessary:

:30 seconds easy bike
:30 seconds active spidermans
:30 seconds air squats to medicine ball

:20 seconds medium bike
:20 seconds active samson
:20 seconds front squats with medicine ball

:15 seconds hard bike
:15 seconds mountain climbers
:15 seconds medicine ball thrusters

then

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

Conditioning


35:00 – 60:00 (25 mins)

Ball and Chain (Time)


2 Rounds:
25 Deadlifts (185/135)
50 Wall Balls (20/14)
50/35 Assault Bike

On the deadlifts, we are looking for a weight that athletes could complete 30+ repetitions unbroken when fresh. If not biking today, complete one of the following:
1000 Meter Row
1000 Meter Run
70/50 Calorie Schwinn Bike

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CrossFit Ecstatic – CrossFit


Warm-up


0:00 – 10:00

200 Meter Run

20 second rotations:
Jumping Jacks
Knee to Chest
Quad Stretch
Soldier Kicks
Active Samson
Active Spidermans

then

3 Walkouts
10 Sit-ups
2 Walkouts
10 Push-ups
1 Walkout
10 Air Squats

Power Clean ((70%/3)3)

Push Jerk ((70%/5)5)

Push Press ((70%/5)5)

Conditioning


40:00 – 60:00 (20 mins)

Chiquitas (Time)


15-10-5
Kettlebell Swings (70/53)
Toes to Bar

800 Meter Plate Run (45/35)

5-10-15
Kettlebell Swings (70/53)
Toes to Bar

Looking for a challenging weight on the Kettlebell today, but something our athletes know they will complete the first 15-10-5 repetitions unbroken. Toes to Bar can be modified to Knees to Chest. If not running today, have athletes complete one of the following:
1000 Meter Row
80/55 Calorie Schwinn
50/35 Calorie Assault Bike

08.15.17

CrossFit Ecstatic – CrossFit


Warm-up


0:00 – 10:00

Partnering up on a rower, switching back and forth between:

:45 seconds slow row (feet on top of straps)
:45 seconds active spidermans

:30 seconds slow row
:30 seconds active samson

:20 seconds medium row
:20 seconds air squats

:15 seconds hard row
:15 seconds push-ups

then

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

Barbell Conditioning

Metcon (AMRAP – Reps)


EMOMx6
3 Power Cleans + 3 Front Squats + 3 Push Jerks (155/105)

Conditioning


25 mins
Quick work/rest intervals today. Score is total thrusters. Making sure athletes pick the correct barbell weight and calories on the rower will ensure the proper stimulus for each AMRAP. Modifying overall rep scheme to 18-15-12-9 is an option. When fresh, athletes should be able to complete the below repetitions unbroken at each barbell:

1st: 25+ reps
2nd: 20+ reps
3rd: 15+ reps
4th: 10+ reps

Freedom Trail – Part 1 (AMRAP – Reps)


AMRAP 3:00
21 Calorie Row
21 Lateral Burpees over the Rower
Max Thrusters (75/55)

Rest 3:00
the score being max thrusters in the time remaining in the 3:00 window

Freedom Trail – Part 2 (AMRAP – Reps)


AMRAP 3:00
18 Calorie Row
18 Lateral Burpees over the Rower
Max Thrusters (95/65)

Rest 3:00
the score being max thrusters in the time remaining in the 3:00 window

Freedom Trail – Part 3 (AMRAP – Reps)


AMRAP 3:00
15 Calorie Row
15 Lateral Burpees over the Rower
Max Thrusters (115/80)

Rest 3:00
the score being the max thrusters in the time remaining in the 3:00 windwon

Freedom Trail – Part 4 (AMRAP – Reps)


AMRAP 3:00
12 Calorie Row
12 Lateral Burpees over the Rower
Max Thrusters (135/95)

08.14.17

CrossFit Ecstatic – CrossFit


Warm-up


0:00 – 10:00

Using cones inside or outside, create small running track for athletes to jog around. Alternating between 20 seconds of light jogging and 20 seconds of active stretching.

Quad Stretch
Solider Kicks
Cradle Stretch
Side Lunge
Walking Samson
Walking Spiderman
Side Shuffle (facing in)
Side Shuffle (facing out)
Straight Leg Bear Crawl
High Knees
Butt Kickers

then

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

Snatch (70%/2, 75%/2, 80%/2, 85%/2, 90%/1, 95%/1)

Back Squat ((85%/5)5)

Conditioning


40:00 – 60:00 (20 mins)

Jump Street (Time)


3 Rounds:
400 Meter Run
15 Power Clean and Jerks (115/80)
75 Double-Unders

The stimulus on today’s workout calls for a light to moderate barbell. A weight that we could cycle for 15 unbroken if we were to try when absolutely fresh. In the workout, these may turn into quick small sets, but we do not want our conditioning to be limited by the weight on the bar. Given how the total repetition count adds to a considerable amount of clean and jerks, err on the side of lighter here and aim to move in bigger sets. In other words, think of a weight that we could move through this workout in three sets of 5 with (if not bigger sets), for all three rounds.

If we are not running today, modification options:
Rowing – 500/400 Meters
Assault Bike – 24/18 Calories

08.12.17

CrossFit Ecstatic – Community WOD


Warm-up


With a long duration allowed for this workout, going through a quick warmup today. In teams of three, have athletes rotate through three stations. Building intensity as we go here.

:30 second easy row
:30 second quad stretch
:30 second soldier kicks

:20 second medium row
:20 second active samson
:20 second active spidermans

:15 second fast row
:15 second air squats
:15 second walkouts

Conditioning

Team 10k Row (Time)


Teams of 3:
10k Row
Switching every 250m

08.11.17

CrossFit Ecstatic – CrossFit


Warm-up


12 minutes:

Have group grab barbells and place in close proximity to pull-up station.

200 Meter Jog
_______________
On Coach:
20 Jumping Jacks
10 Air Squats
8 Spidermans (4 each leg)
6 Push-ups

repeat once more
_______________
“Barbell Warmup”
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
(completed with empty barbell)

Clean and Jerk (70%/2, 75%/2, 80%/2, 85%/1, (90%/1)3)

Front Squat ((83%/5)5)

Conditioning

Heartbreak Kid (Time)


3 Rounds:
10 Front Squats (185/135)
20 CTB Pull-ups
50 Double-unders
On the barbell we are looking for a heavier stimulus, but something that athletes could complete 15+ Front Squats unbroken when completely fresh.

Modifications:
50 Double Unders
100 Single Unders
1 Minute of Double Under Attempts

Modifications for Chest to Bar Pull-ups:
Cut Repetitions to 10 or 15
Chin over Bar
Ring Rows
Banded Pull-ups

08.10.17

CrossFit Ecstatic – CrossFit


Warm-up


Big focus on shoulders and hamstrings in our group warmup, as those are the big movers being used in today’s training.

200 Meter Run

then

Line Drills:
Soldier Kicks
Quad Stretch
Walking Samson Stretch
Walking Spidermans
Side Lunge
Side Shuffle (facing in)
Side Shuffle (facing out)
Bear Crawl
Crab Walk (forward)
Straight Leg Bear Crawl
Crab Walk (backwards)

Ring the Bell (Time)


27-21-15-9
Kettlebell Swings (70/53)
Burpees
400m Run

In today’s triplet, we are looking for a heavier load on the kettlebell, but a weight that athletes could complete a max effort set of 30+ repetitions when completely fresh. If athletes are unable to go overhead, a Russian Kettlebell Swing to eye-level can be substituted.

For athletes unable to run, substitutions are listed below:
500 Meter Row
40/28 Calorie Schwinn Bike
28/20 Calorie Assault Bike

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CrossFit Ecstatic – CrossFit


Warm-up


Before the group warmup begins, have athletes grab medicine balls. We will prepare for the conditioning piece now to make for an easy transition after weightlifting wraps up.

30 seconds rotations:
Jumping Jacks
Active Spidermans
Active Dive-bombers
Air Squats

Repeat once more

With Medicine Ball:
5 Front Squats
5 Push Press
5 Thrusters
place ball down
5 Wall Balls

Typically we try to avoid coaching within the group warmup. However, this our best chance to logistically coach the Wall Ball and make sure our athletes have picked the correct loading. With a lot of overhead movement coming in the conditioning piece, emphasize to athletes the importance of:

Maintaining an upright torso
Aggressive hip drive
Relaxing the arms while ball is in the air

(Keeping arms locked overhead increases time under tension and causes unnecessary fatigue. Show athletes how to bring arms back into front rack position to receive ball for next repetition.)

then

Following, with empty barbells:
“Barbell Warmup”
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Power Clean ((80%/4)5)

Push Jerk ((80%/3)5)

Push Press ((80%/4)5)

Conditioning

Bumblebee (AMRAP – Reps)


AMRAP 7
Power Snatch (115/80)
EMOM: 7 Wall Balls (30/20)

We are looking for a weight on the Power Snatch that athletes could complete 15+ repetitions unbroken when fresh. Although the Wall Balls are intended to be a heavier stimulus today, looking for a load that will be challenging, but unbroken every set.

*Score today is the total number of power snatches completed. Starting on the 0:00 and then again on the 1:00, 2:00, 3:00, 4:00, 5:00, and 6:00 minute marks, athletes will complete 7 Wall Balls before returning back to their barbell. The goal today is to minimize the time spend not moving. While athletes are capable of stringing multiple reps together, quick singles may be the best strategy for consistency throughout.

08.08.17

CrossFit Ecstatic – CrossFit


Warm-up


Today’s group warmup is a great opportunity to have some fun and evaluate the group and individual faults on the rower. Partner up athletes on an erg and have them complete 5 rounds each of “Rowling”. Goal here is to land exactly on 100 Meters without going over or under. If an athlete lands on 97 or 103 meters, their score is 3. If someone gets a “strike” by landing exactly on 100, they get to choose the groups penalty, typically a simple bodyweight movement (air squats, burpees, push-ups, etc.)

As you observe the class moving through this warmup game, avoid the urge to coach them on technique. Rather, take note of common faults seen and seek to address them in the “teaching” section.

Following the “Rowling” game, organize the class into several lines to further prepare them for running and rowing. Looking to hit all of the major muscle groups in the lower body here:

Quad Stretch
Solider Kicks (opposite foot to hand)
Cradle Stretch
Walking Samson
Side Lunge
Toe Walk
Heel Walk

building speed

Side Shuffle (facing in)
Side Shuffle (facing out)
Karaoke
Skip for Height
Skip for Length
High Knees
Butt Kickers

Barbell Benchmark

Metcon (Time)


For Time:
30 Clean & Jerks (185/135)

Conditioning

Boat Race (Time)


3 Rounds:
500 Meter Row
400 Meter Run
Rest 3:00 between rounds

“Boat Race” is a classic CrossFit New England benchmark workout. Although simple on paper, the magic of these intervals lies in the intensity of each round. Score is total time including the rest.

For athletes who are unable to run, substitutions are listed below:
Schwinn Bike: 40/28 Calories
Assault Bike: 28/20

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