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CrossFit Ecstatic – Community WOD


Conditioning


MOVEMENT PREP
1 Round

100 Meter Run
3 Power Snatches (Workout Weight)
1 Rope Climbs
3 Lateral Barbell Burpees

Mile High (Time)


For Time:
800 Meter Run
50 Power Snatches (75/55)
800 Meter Run
7 Rope Climbs (15′)
800 Meter Run
50 Bar-Facing Burpees

STIMULUS
GENERAL

Going on the longer side with this big chipper workout
Expect the workout to take between 25-30 minutes to complete

POWER SNATCHES

The barbell is intended to be very light today
This should be a load that could be cycled for 25+ reps unbroken when fresh

BAR-FACING BURPEES

There is no need to stand to full hip extension on these reps, but we are looking for a two foot take off over the bar

ROPE CLIMBS

Choose a rep scheme or variation that allows the 7 reps to be completed in under 5 minutes

STRATEGY
OPENING RUN

The opening 800 meter run is basically the buy-in for the rest of the workout
Run at a pace that allows you to come in and smash the 50 light power snatch reps

ROPE CLIMBS, POWER SNATCHES, AND OTHER RUNS

Let’s aim to be fairly aggressive on the two inside movements
Even if being aggressive results in getting pretty fatigued, the runs that follow give us an opportunity to just keep moving forward
We can use the first 100-200 meters of the 800 meter runs to get our breathing back to a good rhythm before settling into a more moderate pace
While the rope climbs are singles all the way, here are a some options on how to attack the power snatches:
25-15-10
20-10-10-10
10-10-10-10-10
10-10-8-8-7-7
8-7-7-7-7-7-7

BAR-FACING BURPEES

With 50 reps to finish it out, we want to find an strong pace
However, this strong pace will likely not be sustainable for all 50 reps
Having two gears can be helpful here:
* Reps 0-35: Steady Pace
* Reps 36-50: Faster Pace

SUBSTITUTIONS
RUN

If unable to run, complete one of the following:
1000 Meter Row
60/40 Calorie Assault Bike

ROPE CLIMBS

Reduce Reps
25 Strict Pull-ups

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CrossFit Ecstatic – CrossFit


Training Day Overview


“Silverback” Week 5:
– – – – – – – – – – – – – – – –
Big focus on Strict Gymnastics to start the day.

One part dedicated to the hang power snatch follow.

Finishing things out with a short sprint chipper.

Warm-up


8 mins

Strict Gymnastics

Metcon (No Measure)


Ascending Ladder for 7 Minutes:
1-2-3-4-5….
Strict Handstand Push-ups
Strict Ring Dip
Push-ups

Rest 3 Minutes

5 Minute Window:
2 Wall Walks
10 Weighted AbMat Sit-ups
STIMULUS

Working through some high interference upper body and midline work to start off the day
Record total reps completed on both parts

PART 1

Over the course of 7 minutes, you’ll add 1 rep at the completion of each round
Choose variations for each movement that you’re capable of completing 12+ reps unbroken when fresh
With all upper body pressing here, break-up reps early and often to prevent hitting a wall too early
See below for substitutions

PART 2

We’ll alternate between wall walks and weighted abmat sit-ups in part 2, keeping the weight and reps the same throughout
Choose a challenging dumbbell for the weighted sit-ups, but one you can complete the 10 reps without stopping
Wall Walks: https://youtu.be/G-sbM2EBN5Q
Weighted Sit-ups: https://youtu.be/dqbCN9q1Owc

SUBSTITUTIONS
Strict Handstand Push-ups

Feet on Box or Bench (Reduces Weight Being Pressed)
Double Dumbbell Strict Press

Strict Ring Dips

Banded Strict Ring Dips

Push-ups

Hands on Box or Bench (Reduces Weight Being Pressed)

Weightlifting

Hang Power Snatch (based off 1rm snatch %)


On the 1:30 x 5 Sets:
3 Hang Power Snatches

Set 1: 55% of 1RM Snatch
Set 2: 60% of 1RM Snatch
Sets 3-5: 65% of 1RM Snatch

STIMULUS
these reps start above the knee and are all meant to be completed unbroken
Rounds begin on the 0:00 – 1:30 – 3:00 – 4:30 – 6:00

Conditioning


MOVEMENT PREP
Warmup Set 1

15 Air Squats
10 Calorie Row
5 Hang Power Snatches (Lighter Weight)

Build to Workout Weight
Warmup Set 2

10 Air Squats
5 Calorie Row
3 Hang Power Snatches

Castaway (Time)


For Time:
100 Air Squats
50/35 Calorie Row
25 Hang Power Snatches (115/85)

STIMULUS
GENERAL

Continuing to work the hang power snatch, now in this short sprint chipper
We expect the 3-movement workout to take somewhere between 8-15 minutes to complete

HANG POWER SNATCHES

Looking for a moderate barbell loading in “Castaway”
This should be a weight that you can cycle sets of 5-7 at a time during the workout

STRATEGY
AIR SQUATS

The air squats are the least important part of the workout, essentially serving as the buy-in
Find one pace that you can hold from reps 0-100 and that allows you to maintain a strong leg drive while rowing

ROW

Once on the rower, move at a moderate pace that allows you to minimize the number of sets needed to complete the 25 reps on the barbell
A faster speed row can easily be lost with multiple long breaks between sets on the barbell
Find a balance between speed here and speed on the barbell

HANG POWER SNATCHES

The workout is all about the hang power snatches, as this is the only place we’ll stop moving today
Because they come from the hang position and not the floor, expect to hold on for larger sets
Fight for bigger sets and short breaks knowing there is nothing else to follow
Here are several options on how to approach the 25 reps:
* 2 Sets: 15-10
* 3 Sets: 10-8-7
* 4 Sets: 7-6-6-6
* 5 Sets: 7-6-5-4-3 or 5-5-5-5-5

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CrossFit Ecstatic – CrossFit


Training Day Overview


“Silverback” Week 4:
– – – – – – – – – – – – – – – –
Week 2 of Back Squat Waves, increasing 3% over last week.

Tempo Overhead Squats and a short triplet conditioning workout to follow.

Warm-up


5 mins then go into Silverback Primer

Silverback Primer


2 Sets For Quality:
8 Suitcase Deadlifts (Each Side)
12 Double Kettlebell Front Rack Step-ups (6 Each)
STIMULUS

Second iteration of this series, aiming to improve from last week
When we say improve, this translates to improved mechanics
If we improve on the loading as well, that’s awesome, but, it comes second to the quality of the movement
Click Here For Demo Video: https://youtu.be/CkAq8Q0aeZs

Back Squat Waves


** These percentages are based of your 5RM Back Squat (11/25/19) **

Back Squat


Back Waves
Set 1: 6 Reps @ 72%
Set 2: 4 Reps @ 78%
Set 3: 2 Reps @ 84%

Rest 3 Minutes

Set 4: 6 Reps @ 78%
Set 5: 4 Reps @ 84%
Set 6: 2 Reps @ 90%

Rest 3 Minutes

Set 7: 6 Reps @ 84%
Set 8: 4 Reps @ 90%
Set 9: 2 Reps @ 96%
STIMULUS

This is the 2nd iteration out of 4 for Back Squat Waves
Increasing by 2% on each lift from last weeks iteration
Rest as needed between sets, but 3 minutes after each 3rd set
** These percentages are based of your 5RM Back Squat **

Overhead Squat


5 Sets of 1

Tempo:
7 Seconds Down
7 Seconds Pause in Bottom
7 Seconds Stand

Set 1: 35%
Set 2: 40%
Sets 3-5: 45%
STIMULUS

The Tempo Overhead Squat allows us to build awareness, control, and balance in the overhead squat
Each rep here takes 21 seconds: 7 Seconds Down, 7 Seconds Pause in Bottom, 7 Seconds Stand
These sets are based off your 1RM Overhead Squat and will come out of a rack
With a lot of time under tension, they are designed to be on the lighter side

Conditioning


MOVEMENT PREP
Warmup Set 1

6 Power Snatches
6 Overhead Squats
6 Box Jumps

Performed With Lighter Weight
Warmup Set 2

4 Power Snatches
4 Overhead Squats
4 Box Jumps

Performed With Workout Weight

Power Move (AMRAP – Rounds and Reps)


AMRAP 10:
6 Power Snatches (95/65)
9 Overhead Squats (95/65)
12 Box Jumps (24/20)

STIMULUS
GENERAL

“Power Move” is a shorter triplet workout that includes a relatively light barbell
Looking to complete around 4+ rounds here, which works out to a round at least every 2:30

BARBELL MOVEMENTS

We’ll choose our barbell weight in “Power Move” based off the overhead squat, which tends to be the limiting factor
This should be a lighter weight that you can complete all 9 reps unbroken on every round
Both movements are ideally completed at the same weights, unless there is a huge difference between your snatch and overhead squat weights

BOX JUMPS

Since these are regular box jumps, they require full extension at the top of each rep

STRATEGY
POWER SNATCH

Choose a break-up strategy that allows you to complete the overhead squats without breaking
With these coming back to the ground every rep, it makes them easier to break-up than the overhead
You can hold the last rep overhead to go right into the first overhead squat
1 Set: 6
2 Sets: 3-3
3 Sets: 3-2-1

OVERHEAD SQUATS

Let’s aim for unbroken overhead squats throughout
It takes more effort to drop the bar and have to snatch it back up without the snatch counting towards your score than it does to hold on for 9 reps
Rest more between snatches as needed to go unbroken here

BOX JUMPS

Move at a steady pace that allows you to recreate your barbell strategy from the previous round
It’s better to slow these down a bit to maximize time spent moving on the barbell

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CrossFit Ecstatic – CrossFit


Recovery


Upper Body
1. Puppy Pose: 1 Minute

http://youtu.be/GJmSVwsnQaI
2. Shoulder to Floor: 1 Minute Each Side

http://youtu.be/D0li2U56nO4
3. Wrist Stretches: 1 Minute

http://youtu.be/-L-8YRim2nw

Lower Body
1. Couch Stretch: 2 Minutes Each Side

http://youtu.be/kbId9zYgoFQ
2. Pigeon Pose: 2 Minutes Each Side

http://youtu.be/n5M-JlU210I
3. Butterfly: 90 Seconds

http://youtu.be/mdYNs0nV5-8
4. Pike: 1 Minute

http://youtu.be/WSkPQ1lXfNk
5. Straddle: 1 Minute

http://youtu.be/HZRZ18fDleg
6. Kneeling Split: 1 Minute

http://youtu.be/0yxwdjCtM1Y

Optional Active Recovery


10 Rounds:
15/12 Calorie Row
15/12 Calorie Bike

STIMULUS

In today’s Optional Active Recovery piece, you’ll complete 150/120 Calorie Row and Bike over the 10 Rounds
This work is not for time, rather for quality

SUBSTITUTIONS
BIKE

200 Meter Run

MOVEMENT PREP
Warmup Set

1 Round:
10 Calorie Row
10 Calorie Bike

Metcon

Fran (Time)


21-15-9 Thrusters, 95# / 65# Pull-ups

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CrossFit Ecstatic – CrossFit


Training Day Overview


“Silverback” Week 3:
– – – – – – – – – – – – – – – –
Two parts today:
1. Clean Technique
2. Intervals, the heart of our day, with “Low Tide”

Warm-up


10 mins or less

Weightlifting

Clean


Clean Pull Complex

6 Sets:
1 Tempo Clean Pull
1 Clean Pull

Sets 1-2: 70%
Set 3-4: 75%
Sets 5-6: 80%
STIMULUS

These 6 sets of clean pull technique work are based on your 1RM or estimated 1RM Clean
Reset on the ground as needed to maintain quality – these 2 reps do not have to be completed ‘touch and go’
Clean Pull Demo: https://youtu.be/40oLy8XHc0M
Tempo:
5 Seconds to Jumping Position (Pockets)
Followed By an Aggressive Shrug to Finish
Tempo on 1st rep, no tempo on 2nd

Conditioning


MOVEMENT PREP
Warmup Set 1

Build to All Squat Clean Weights

*After Each Set: 10-15 Double Unders
Warmup Set 2

100 Meter Row
3 Squat Cleans (Opening Weight)
10 Double Unders

Low Tide (AMRAP – Rounds and Reps)


AMRAP 5:
Buy-In: 700 Meter Row
7 Squat Cleans (95/65)
25 Double Unders

Rest 5 Minutes

AMRAP 5:
Buy-In: 500 Meter Row
5 Squat Cleans (115/85)
25 Double Unders

Rest 5 Minutes

AMRAP 5:
Buy-In: 300 Meter Row
3 Squat Cleans (135/95)
25 Double Unders

STIMULUS
GENERAL

Working through 3 fast-paced intervals with 5 minutes of rest between
On each AMRAP, the row is the buy-in and only happens once
After finishing the meters on the rower, you will complete as many rounds and reps of squat cleans and double unders
The score for each interval is total rounds and reps of clean and double unders (row meters do not count towards score)

ROW

General Timeline For Each Buy-In Row:
700 Meters: ~3 Minutes (Leaves 2 Minutes for Cleans & Dubs)
500 Meters: ~2 Minutes (Leaves 3 Minutes for Cleans & Dubs)
300 Meters: ~1 Minute (Leaves 4 Minutes for Cleans & Dubs)
If short on rowers or space, stagger athletes on opposite 5-minute windows

DOUBLE UNDERS

With such short time windows, we want to choose a double under rep number or variation that can be completed ideally unbroken

SQUAT CLEANS

The weights increase and reps decrease with each interval
1st Bar: Light Weight that You Can Complete 7 Reps Unbroken During Workout
2nd Bar: Light-Moderate Weight that You Can Complete 5 Reps in 1-2 Sets During Workout
3rd Bar: Moderate Weight that You Can Complete 3 Reps as Quick Singles or Small Sets During Workout

STRATEGY
ROW

Since we’re rowing for meters instead of calories, there isn’t as big of a payoff in going faster as there is with calories
For Example:
* If we row 500 meters at a 2:00 vs. 1:55 – it’s only a 5 second difference
* If we row 50 calories at 1200 vs. 1000 Cal/Hr it’s a 30 second difference
That 5 second difference when rowing for meters can quickly be lost in one slow transition from rope back to the barbell
That being said – row at a stron
…strong pace, but one that allows you to keep moving and attack the scored portion of the workout

SQUAT CLEANS

Pick the option at each interval that allows you to rest the least
1st Bar (7 Reps): Aim for 1-2 Sets at the Lightest Weight (7, 4-3)
2nd Bar (5 Reps): Small Sets or Quick Singles Work at This Light-Moderate Weight (5, 3-2, 2-2-1, 1-1-1-1-1)
3rd Bar (3 Reps): Work Through Small Sets or Singles at the Last Bar (3, 2-1, 1-1-1)

DOUBLE UNDERS

Put your rope down neatly for fast transitions
Try for unbroken sets and then just get to the bar and do what you can do (Singles or Sets)

SUBSTITUTIONS
Double Unders

Reduce Reps
40 Single Unders
20 Seconds of Practice
**each interval is scored and at the end, add all together ( 2 rds + 17, 2 rds + 25, 3 rds = 7rds +42 would be the total to enter in wodify**

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CrossFit Ecstatic – CrossFit


Training Day Overview


“Silverback” Week 1:
– – – – – – – – – – – – – – – –
A long, sweaty effort in “Sea Horse”.

Warm-up


10 mins or less

Conditioning


MOVEMENT PREP
Warmup Set

300 Meter Bike Erg
200 Meter Row
100 Meter Run
5 Burpee Box Jump Overs

Sea Horse (Time)


3 Rounds:
40/30 Cal Assault Bike
800 Meter Row
400 Meter Run
20 Burpee Box Jump Overs (24/20)

STIMULUS
GENERAL

** This 3-round “cardio heavy” workout is intended to be on the longer side: 30-40 minutes or 10-13 minutes per round

RUN

If unable to run, increase the bike or row distances to accommodate:
Assault Bike: Increase by 28/20 Calories
Row: Increase by 500 Meters

BURPEES BOX JUMP OVERS

Face the box on the burpee and the jump over for these 20 reps
There is no need to stand to full extension on top of the box

STRATEGY

3 round workouts are always a good test of pacing
This longer workout is all about finding your maximum sustainable pace
Today is a great opportunity to have a plan and see if it works out
Before the workout begins, envision what your speed and effort will feel like about 10-12 minutes into the workout
If we determine our pace based on how we feel in the first 2-3 minutes, it may be too fast
Determining your pace off fast you think you’ll be going somewhere in the middle of the workout can help you stay consistent across the board
During the workout, make a mental note of how long each round took you and evaluate your pacing strategy after the workout is over
Substition:
Burpees for Burpee Box Jump Overs

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CrossFit Ecstatic – Community WOD


Conditioning


MOVEMENT PREP
Warmup Set as a Team:

12 Clean and Jerks
100 Meter Team Run
3 Rope Climbs
100 Meter Team Run
12 Bar Facing Burpees

Mighty Ducks (Team Version) (Time)


Teams of 3
For Time (30 Minute Cap):
60 Clean and Jerks (135/95)
400 Meter Team Run
10 Rope Climbs
400 Meter Team Run
100 Barbell Facing Burpees
400 Meter Team Run
10 Rope Climbs
400 Meter Team Run
60 Clean and Jerks (135/95)

STIMULUS

Teams of 3 will break up the indoor movement reps as they see fit, with 1 partner working at a time
For the outside movement, the 400 meter runs, teammates will run together
All athletes must return from the runs before the team can start the inside movements
Choose a barbell weight that you can cycle for sets of 3-5 at a time during the workout
Use on barbell unless there are athletes performing the workout with different weights
If you are timed capped on the workout, put 30:00 as your score and note total completed reps in the notes

STRATEGY
CLEAN AND JERKS

With athletes resting twice as long as they work today, let’s look to cycle the barbell for sets on the clean and jerks
Holding between 3-5 reps will be a good, sustainable range
Below is the total number of sets each athlete will complete based on the rep scheme they choose:
Sets of 5: 4 Sets Per Person
Sets of 4: 5 Sets Per Person
Sets of 3: ~6 Sets Per Person

RUNS

This is the only station where all athletes are moving together
Base your runs off your slowest athlete, since you can’t begin the inside work until all teammates are back
Hold a moderate pace knowing that you’re heading back inside to more of the work/rest format

ROPE CLIMBS

This is the easiest station to plan for, as switching partners every 1 rep is the best option

BURPEES

In order to keep these fast, let’s keep the sets small
Just like the Clean and Jerks, think sets of 3-5
Below is the total number of sets each athlete will complete based on the rep scheme they choose:
Sets of 5: ~6 Sets Per Person
Sets of 4: ~8 Sets Per Person
Sets of 3: ~11 Sets Per Person
SUBSTITUTIONS
Rope Climbs

Reduce Reps
2:1 Seated Rope Pulls
3:1 Strict Pull-up + Knees to Elbow
5:1 Pull-ups or Ring Rows

Runs

500 Meter Row
28/20 Calorie Assault Bike

Mighty Ducks (Individual Version) (Time)


For Time:
20 Clean and Jerks (135/95)
400 Meter Run
5 Rope Climbs
400 Meter Run
50 Bar Facing Burpees
400 Meter Run
5 Rope Climbs
400 Meter Run
20 Clean and Jerks (135/95)

STIMULUS

This is the individual version of “Mighty Ducks”
Looking for a longer workout that takes around 20-25 minutes to complete
Choose a barbell weight that you could cycle for 12+ unbroken clean and jerks when fresh

STRATEGY
CLEAN AND JERKS

With 40 total clean and jerks throughout the workout, these are likely best completed as singles from the beginning
They are essentially the buy-in and cash-out to the workout
If you’re going to push them a little more in one place, make it the last 20 clean and jerks

ROPE CLIMBS & BURPEES

There is no other option that to complete these movements as single repetitions
That being said, it comes down to the speed between repetitions
Think “smooth is fast”
It’s not about flying through these reps, rather finding a methodical pace that you can sustain for the 10 rope climbs and 50 burpees

RUNS

There is a mile total of running today
The run is a movement you’ll always be moving forward on
Find a pace that allows you to stick with your plan on the inside movements
The more confident you are about sticking with a good speed on the inside movements, the faster you can push the run
SUBSTITUTIONS
Rope Climbs

Reduce Reps
2:1 Seated Rope Pulls
3:1 Strict Pull-up + Knees to Elbow
5:1 Pull-ups or Ring Rows

Runs

500 Meter Row
28/20 Calorie Assault Bike

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CrossFit Ecstatic – CrossFit


Training Day Overview


“Katana” Week 1:
– – – – – – – – – – – – – – – –
1. Working on handstand push-ups stamina with a 4-rounds superset.
2. Finishing the day with a low skill, high effort interval workout.

Warm-up


10 mins or less

Handstand Push-Up Stamina


MOVEMENT PREP
Warmup Sets

2 Sets:
5 Weighted AbMat Sit-ups
1-3 Strict Handstand Push-ups

Metcon (4 Rounds for reps)


4 Supersets:
15 Weighted AbMat Sit-Ups
Max Strict Handstand Push-ups

Rest 1:30 Between Sets
STIMULUS

This handstand push-up stamina piece is all about maintaining a similar number across the four rounds
After the four rounds are complete, your score will be the lowest of your four scores – which is your total strict handstand push-ups for the round
For the weighted AbMat Sit-ups:
Anchor your feet with dumbbells
Hold a dumbbell high up on your chest
Don’t let it slide down, as that makes the movement significantly easier
Use the same weight across the board – one you can complete the 15 reps straight without stopping

SUBSTITUTIONS
Strict Handstand Push-ups

Double Dumbbell Strict Press
Strict Handstand Push-ups with Feet on Box (Reduces Body Weight Being Pressed)

Conditioning


MOVEMENT PREP
Warmup Set 1

7 Double Dumbbell Deadlifts (Lighter Weight)
7 Wallballs
7 Calorie Row
#Warmup Set 2

5 Double Dumbbell Deadlifts (Workout Weight)
5 Wallballs
5 Calorie Row

Air Conditioning (Time)


On the 5:00 x 4 Rounds:
20 Double Dumbbell Deadlifts (70’s/50’s)
20 Wallballs (20/14)
20/15 Calorie Row

STIMULUS

Looking to push the pace in this interval conditioning piece
Choose weights and/or rep schemes that allow you to complete the 60 reps in 3 minutes or less, giving you at least 2 minutes to recover before the next round
**Your score is the slowest of the 4 rounds
Rounds begin on the 0:00 – 5:00 – 10:00 – 15:00
Touch one head of the bell to the ground on the Double Dumbbell Deadlifts

STRATEGY

Whenever there is rest built in, we’re looking to push the pace
With the score being the slowest of the 4 rounds, move with urgency, but choose a speed in round 1 that you see yourself maintaining or improving upon
If you see yourself quickly breaking the dumbbell deads or wallballs later on, do that from the first round:
1 Set: 20
2 Sets: 10-10
It may be helpful to declare your first round your slowest round and look to ever so slightly improve with the following three rounds
**Your score is the slowest of the 4 rounds

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CrossFit Ecstatic – CrossFit


Training Day Overview


“Katana” Week 1:
– – – – – – – – – – – – – – – –
All barbell to kick things off today. There is the option to complete these as an individual or as a team of 3.

Finishing out the day with another Capacity Builder, this time finishing with max sets of wallballs.

Warm-up


10 mins or less

Conditioning


MOVEMENT PREP
Warmup Sets

Build to All 3 Weights on Each Movement

Bar Crawl (Teams of 3) (3 Rounds for reps)


AMRAP 7:
Bench Press
50 Bench Press (135/95)
50 Bench Press (155/105)
AMRAP Bench Press (185/135)

Rest 3 Minutes

AMRAP 7:
50 Front Squat (135/95)
50 Front Squat (155/105)
AMRAP Front Squat (185/135)

Rest 3 Minutes

AMRAP 7:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)

STIMULUS

Teams of 3 will work through 3 separate AMRAP 7’s with 3 minutes of rest between
Athletes will split reps up how they see fit, with one person working at a time
The work is set at 50 reps on the first two barbells
The scored portions are total reps completed at the final barbell
Enter separate scores for the bench, front squat, and deadlifts
The front squats come from the ground, not the rack
Use one bar and change weights, but it is ok to have multiple if teammates are using different weights
Athletes should be able to complete the following reps at each barbell within the workout:
1st Bar: 7-10 Reps
2nd Bar: 5-7 Reps
3rd Bar: 3-5 Reps

STRATEGY

Since we stay at the same movement for all 7 minutes, it’s important to pick rep schemes that allow you and the team to come back for a strong set the next time around
A good break-up strategy is one that helps you avoid excess muscle fatigue early
You’ll benefit from switching partner before the bar starts to slow down
If you have to struggle to lock out the weight, it’s too late
It’s not about the size of the set, rather the consistency of all sets
Below are potential break-up strategies from each bar:
1st Bar: 7-10 Reps
2nd Bar: 5-7 Reps
3rd Bar: 3-5 Reps

Bar Crawl (Individual Version) (Time)


For Time:
27 Bench Press (135/95)
27 Front Squats (135/95)
27 Deadlifts (185/135)

Rest 1 Minute

21 Bench Press (155/105)
21 Front Squats (155/105)
21 Deadlifts (225/155)

Rest 1 Minute

15 Bench Press (185/135)
15 Front Squats (185/135)
15 Deadlifts (275/185)

STIMULUS

This is the individual version of the “Bar Crawl” team workout
Unlike the team version, you can set up 3 separate barbells for each station
The Bench Press will come from the rack while the Front Squat and Deadlifts will come from the floor
The score today is the total time including rest
Choose weights that you could complete each station within 3-5 quick sets during the workout

STRATEGY

Just like in the team version of this workout, we want to avoid burning out early on in the sets
With 63 total reps at climbing weights – let’s break these barbell movements up before the bar starts to slow down
If you break before you start to struggle too much, you’ll be able to come back that much stronger and with less rest for the next set
See below for potential break-up strategies for each rep number:

Sets of 27

2 Sets: 15-12
3 Sets: 12-9-6
4 Sets: 8-7-6-6
5 Sets: 7-5-5-5-5
Sets of 21

2 Sets: 12-9
3 Sets: 7-7-7 or 8-7-6
4 Sets: 6-5-5-5
5 Sets: 5-4-4-4-4
Sets of 15

2 Sets: 8-7
3 Sets: 5-5-5 or 6-5-4
4 Sets: 4-4-4-3
5 Sets: 3-3-3-3-3

Capacity Builder


MOVEMENT PREP
Warmup Set

2 Rounds:
5 Calorie Row
5 Chest to Bar Pull-ups
5 Wallballs

First round controlled, second round fast

Metcon (3 Rounds for reps)


3 Rounds:
2 Minute Window:
15/12 Calorie Row
10 Chest to Bar Pull-Ups
Max Wallballs (20/14)

Rest 30 Seconds Between Rounds

STIMULUS

3 Rounds through on today’s Capacity Builder
The goal is to move quickly through the row and chest to bars to give you plenty of time on the ball
Choose a chest to bar number or variation that allows you to go unbroken each time
We’re ideally completing this work in 1:20 or under, giving you around 40 seconds to accumulate as many wallballs as possible
Rounds go as follows:
0:00 – 2:00 (Work)
2:00 – 2:30 (Rest)
2:30 – 4:30 (Work)
4:30 – 5:00 (Rest)
5:00 – 7:00 (Work)
Enter your 3 separate wallball scores

SUBSTITUTIONS
Chest to Bar Pull-ups

Reduce Reps
Pull-ups
Jumping Chest to Bar Pull-ups
Banded Chest to Bar Pull-ups

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CrossFit Ecstatic – CrossFit


Training Day Overview


“Katana” Week 1:
– – – – – – – – – – – – – – – –
2 Pieces Today:
1. A longer cardio repeat workout
2. A shorter gymnastics conditioning session with a focus on the strict handstand push-up

Warm-up


10 mins or less

Conditioning


MOVEMENT PREP
Warmup Set

5 Calorie Bike
10 Double Unders
150 Meter Row
10 Double Unders
5 Calorie Bike

Fuller Circle (Time)


For Time:
50/35 Calorie Assault Bike
125 Double-Unders
2k Row
125 Double-Unders
50/35 Calorie Assault Bike

STIMULUS

“Fuller Circle” is a repeat from Tuesday Jan 8, 2019 and a beefed up version of a previously completed workout, “Full Circle”
Reaching on the longer side today, with previous times taking 16-30 minutes

STRATEGY
BIKE & ROW

The goal on both machines is to find an uncomfortable pace to hold throughout
While we do want to get uncomfortable, this should be a threshold pace that you can sustain throughout
Hone in on a pace and try to hold that number on the monitor

DOUBLE UNDERS

This is a good day to chip away at large sets
While we can aim to go big, this doesn’t mean these sets have to be unbroken
The goal is to maintain a similar rep scheme from the first 125 to the second 125
Below are a few options on how to approach these:
1 Set: 125
2 Sets: 75-50
3 Sets: 50-50-25
4 Sets: 40-30-30-25

SUBSTITUTIONS
Assault Bike
***800 Meter Run

Double Unders

Reduce Reps
250 Single Unders
3 Minute Time Cap

Gymnastics Conditioning


MOVEMENT PREP
Warmup Set

2 Strict Handstand Push-ups
8 Alternating Dumbbell Power Snatches
2 Strict Handstand Push-ups

Metcon (AMRAP – Reps)


In a 5 Minute Window:
20 Strict Handstand Push-ups
30 Dumbbell Power Snatches (50/35)

In Time Remaining: Max Strict Handstand Push-ups

STIMULUS

Working for 5 minutes in this gymnastic conditioning piece
You’ll start with a buy-in of 20 strict handstand push-ups and 30 dumbbell snatches
With remaining time after completing the last dumbbell snatch, complete as many strict handstand push-ups as possible
The buy-in reps do no count towards your score
Choose a strict handstand push-up variation/reps and a dumbbell snatch weight that allows you to complete the work in no more than 3:30 -4:00
This gives you 1:00-1:30 to accumulate your scored strict handstand push-ups

SUBSTITUTIONS
Strict Handstand Push-ups

Reduce First Set Reps
Double Dumbbell Strict Press
Strict Handstand Push-ups with Feet on Box (Reduces Body Weight Being Pressed)

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

Josh Diehl

Josh Diehl

Coach

CF-L1

Michelle Casto

Michelle Casto

Coach

CF-L2, CrossFit Mobility

Sawyer Green

Sawyer Green

Coach

CrossFit Level 1