10.20.17

CrossFit Ecstatic – CrossFit


Warm-up


10 mins:
:20 Seconds

Jumping Jacks
Active Spidermans
Walkouts

Single Unders
Active Samson
Push-up to Down Dog

Single Unders
Air Squats
Single Leg Unloaded Romanian Deadlifts
Barbell Warmup

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

Conditioning

Double or Nothing (Time)


3 Rounds:
75 Double Unders
50 Air Squats
15 Power Cleans (135/95)

**looking to choose a weight on the barbell that athletes could complete in 1-3 sets per round. Should be a load that they can cycle for a repetitions within the workout.
20 Min Time Cap
2:1 Singles

Split Jerk (On the Minute x 10)


Build to a Heavy Split Jerk

Front Squat (On the Minute x 10)


Build to a Heavy Front Squat

10.19.17

CrossFit Ecstatic – CrossFit


Warm-up


12 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

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.

Rehearsal


5 mins:

1 Round:
100 Meter Run
1 Rope Climb

Conditioning

Knotted Up (AMRAP – Rounds and Reps)


AMRAP 15:
200 Meter Run
2 Rope Climbs

**Today’s workout is dedicated to improving technique and efficiency on the rope climb. It is very common for the workouts we do, such as “Glen”, to be of a longer time domain. Because of this longer time domain, the rope climb skill work is often rushed through in order to accommodate the workout within an hour time slot. When this happens, athletes who may be capable of completing a rope climb default to another movement substitution. Today, we can encourage those athletes to progress on what they are accustomed to doing when rope climbs show up on the whiteboard. Even if it is not “Rx”, progress is better than perfection. If your gym is not equipped with a sufficient number of climbing ropes, you can make this into a team workout or have athletes using the same rope alternate rope climb repetitions.
Count 200m run as 1 rep

10.18.17

CrossFit Ecstatic – CrossFit


Warm-up


10 mins:
:30 Seconds

Easy Row
Active Spidermans

Medium Row
Active Samson

Faster Row
Air Squats
Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Overhead Squats
5 Stiff-Legged Deadlifts
5 Front Squats
completed with empty barbell

Overhead Squat (Build to a Heavy set of 3)


15 mins

Conditioning


21 mins

Freedom Sauce (Calories)


AMRAP 3
21 Overhead Squats (95/65)
21 Burpee Over the Erg
Max Calorie Row
Rest 3:00

AMRAP 3
18 Overhead Squats (115/80)
18 Burpee Over the Erg
Max Calorie Row
Rest 3:00

AMRAP 3
15 Overhead Squats (135/95)
15 Burpee Over the Erg
Max Calorie Row
Rest 3:00

AMRAP 3
12 Overhead Squats (155/105)
12 Burpee Over the Erg
Max Calorie Row

*Score today is the total calories after all four rounds. This should be a weight for the overhead squats that athletes could perform 30, 25, 20, and 15 repetitions unbroken respectively when fresh. Within the workout today, being able to go unbroken on each and every round will help meet the sprint stimulus of each AMRAP. Burpees today will be lateral over the erg with no need to stand to full extension on each. Run two groups if necessary, with group 2 working while group 1 rests.

10.17.17

CrossFit Ecstatic – CrossFit


Warm-up


10 mins:
:30 Seconds

Easy Bike
Active Spidermans

Medium Bike
Push-up to Down Dog

Faster Bike
Air Squats
Barbell Warmup

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

Strict Handstand Push-ups


3 Rounds:
40% of Max Unbroken Strict Handstand Push-ups
30% of Max Unbroken Strict Handstand Push-ups
20% of Max Unbroken Strict Handstand Push-ups
*Rest as little as needed between unbroken sets,
and rest 2:00 between rounds.

Deadlift (Build to a Heavy set of 5)


15 mins to find heavy 5 rep

Conditioning

Flat Tire (Calories)


In teams of 3:
On the Minute x 12 (4 Rounds)
Minute 1 – 10 Deadlifts (225/155)
Minute 2 – 20 Abmat Sit-Ups
Minute 3 – Max Calorie Assault Bike

*Deadlifts should be a weight athletes could complete 20+ repetitions unbroken when fresh. If not equipped with a bike, SUBSTITUTE MAX CAL ROW.

Athletes will each start at a different station, rotating on the minute. For example, athlete 1 will begin on the barbell, athlete 2 will begin on the abmat, and athlete 3 will begin on the bike. At the top of each minute, they will rotate movements.

Post total calories on the bike

10.16.17

CrossFit Ecstatic – CrossFit


Warm-up


10 mins:
:30 Seconds

Slow Row
Air Squats

Medium Row
Push-up to Down Dog

Fast Row
Active Spidermans
Barbell Warmup

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

Conditioning


18 mins

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
for women: 14# WB, 55# SDLHP, 20″ BJ, 55# PP

**In the classic CrossFit benchmark workout “Fight Gone Bad”, athletes will spend one minute at each of the five stations with no rest between stations. Following the row, athletes will have one minute rest before beginning back on the Wall Balls. Weight on the barbell should be something that athletes could complete 25+ repetitions unbroken when fresh. Score at the end of the workout is total reps.

Squat Snatch (On the minute x 12 (3 rds))


On the Minute x 12 (3 Rounds)
Minute 1 – 2 Reps @ 70%
Minute 2 – 2 Reps @ 73%
Minute 3 – 2 Rep @ 76%
Minute 4 – Rest

**Record 2 your 2 sets of 2 reps at 76% in Wodify

10.14.17

CrossFit Ecstatic – Community WOD


Warm-up


10 mins:

200 Meter Run
30 Seconds

Active Spidermans
Walkouts
Air Squats
Active Samson
Push-up to Down Dog
Side Lunge
Barbell Warmup

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

Mobility


2 mins:
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.

Wrist Stretch – 1 Minute
From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist. After 30 seconds, reverse hands by facing fingertips away from the body and repeat active stretching for final 30 seconds.

Rehearsal


5 mins:

1 Round:
200 Meter Run
1 Round of “The Chief”

Warpath (Time)


For Time:
800 Meter Run, 6 Rounds of “The Chief”
400 Meter Run, 4 Rounds of “The Chief”
200 Meter Run, 2 Rounds of “The Chief”

1 Round of “The Chief”:
3 Power Cleans, 6 Pushups, 9 Air Squats
Rx – 135/95

If we are not running today, complete calories on the rower.
Males – 60/40/20 Calories
Females – 45/30/15 Calories

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CrossFit Ecstatic – CrossFit


Warm-up


15 mins:
Partner Rowling

1000 meters for time split between two partners. 5 rounds each on the rower, looking to land exactly on 100 meter intervals until the screen says 1000 meters. There will be a penalty for the partner who gets off the rower for every meter they are under or over the 100 meter interval. For example, if they land at 97 or 103, penalty is 3 burpees. Partner getting on the rower must wait until their partner completing the penalty is finished before they begin rowing. They can sit ready on the erg as they wait.

followed by…
45 Seconds

Partners Alternating Movements
Easy Bike
Active Spidermans
30 Seconds

Medium Bike
Active Samson
15 Seconds

Faster Bike
Push-ups to Down Dog

Clean and Jerk


On the Minute x 9 (3 Rounds) –
Hang Squat Clean + Squat Clean + Split Jerk
Minute 1 – 73%
Minute 2 – 78%
Minute 3 – 83%

Rest 2:00

On the Minute x 3 (1 Round)
Squat Clean + Split Jerk
84 – 86 – 88%

Friend Zone (Team Version) (AMRAP – Rounds and Reps)


In Teams of 2, AMRAP 20:
9/6 Calorie Assault Bike
12/9 Calorie Row
9 Toes to Bar

Conditioning


If we do not have a bike available, complete a 100 meter run as a modification.

In both variations, we have a specific goal in mind – to operate at a higher intensity than we normally would. There are days to strive to find the picture perfect pacing, and there are also days to test the upper limits of the engine. The toes to bar strategy may vary from athlete to athlete, but our aim is for each interval to be performed at a pace faster than we would in a “rounds for time” workout.

On the bike, focus on minimizing any wasted movement. Especially in higher intensity bikes, we tend to sway side to side, spilling energy through wasted motion. Tight motions here are best.

On the rower, focus on sitting tall. If we fail to sit tall, power is lost in a flexing back, much like a fishing pole trying to pull a fish in. Our connectivity must be there.

On the toes to bar, focus on a long body, and a fast feet to sustain our kip swing

Friend Zone (Individual Version) (AMRAP – Rounds and Reps)


AMRAP 20:
9/6 Calorie Assault Bike
12/9 Calorie Row
9 Toes to Bar
Rest 2:00 between rounds.

10.12.17

CrossFit Ecstatic – CrossFit


Warm-up


10 mins:
Line Drills

Run 200 Meters
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
Banded Walks

Looking to prime to glutes for the squat volume being performed today. A couple of options here. If your gym is equipped with mini bands, have athletes place the band just below the knee. You may also double or triple loop a low tension band. Other option is to have athletes step on a medium tension band, with the inside edges of the band coming in contact with the outside edge of the foot. From here, looking to assume a quarter squat stance with the hips back and the knees driving out. Maintaining this position throughout, have athletes take 10 steps in each direction, followed by 10 squats. Repeating this for 5 steps in each direction and 5 squats.
Barbell Warmup

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

Mobility


5 mins:
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.

Ankle Stretch – :30 Seconds Each Side
Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.

Pigeon Pose – 1 Minute Each Side
From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

Rehearsal


5 mins:
This transition time is an opportunity for athletes to bring their barbells back out to the floor, build in weight, use the restroom, and run through a short rehearsal of the workout.

1 Round:
100 Meter Run
8 Thrusters

Conditioning

Turn and Burn (Time)


2 Rounds:
400 Meter Run
30 Thrusters (65/45)

**In the conditioning piece, looking for a weight on the thrusters that athletes could complete 30+ repetitions unbroken when fresh. The goal is to complete each set with one break maximum. If unable to run, complete one of the following:
500 Meter Row
40/28 Calorie Schwinn Bike
28/20 Calorie Assault Bike

10.11.17

CrossFit Ecstatic – CrossFit


Warm-up


12 mins:
30 Seconds

Active Samson
Walkouts
Active Spidermans
Down Dog with Foot Pedals
Air Squats
Knuckle Drags
Active Dive-bombers
Straight Leg Sit-ups
“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

Barbell Cycling

Metcon (Time)


For Time:
5 Clusters (135/95)
3 Clusters (155/105)
1 Cluster (185/125)
Rest 2:00
5 Clusters (155/105)
3 Clusters (185/125)
1 Cluster (205/135)
Rest 2:00
5 Clusters (185/125)
3 Clusters (205/135)
1 Cluster (225/145)

*Cluster = Squat Clean Thruster from the ground each time

Conditioning

Dumb Down (AMRAP – Rounds and Reps)


AMRAP 15:
15 Toes to Bar
12 Dumbbell Reverse Lunges (50/35)
9 Dumbbell Clean and Jerks (50/35)

**Looking to choose a weight on the dumbbells that athletes could complete 20+ repetitions when completely fresh. In the dumbbell reverse lunge, the dumbbells will be in each hand with arms long next to the body. 6 repetitions will be completed on each side. If not equipped with dumbbells, substitute a (115/80) barbell.

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