Metcon

CrossFit Ecstatic – Community WOD


Metcon

Any Minute (Team Version) (Calories)


Teams of 3:
On the Minute x 24 (6 Rounds)
Station 1 – 1 Round of “Cindy”
Station 2 – 10 Hang Power Snatches (95/65)
Station 3 – Max Calorie Bike
Station 4 – Rest

Each athlete will cycle through the 6 rounds, or 24 stations of the workout. Teammate 2 starts 1 minute behind. Teammate 3 starts 2 minutes behind. Score is team total on the bike. On the first two movements, athletes will rest the remainder of the minute after the work is completed before beginning the next station. 1 Round of “Cindy” is 5 pull-ups, 10 push-ups, and 15 air squats. Weight on the barbell should be something that athletes will complete unbroken on every round. It is ok if there are multiple barbells for teams with athletes using different weights. If unable to bike, complete max calorie row. No need to reset monitor.

0000959

CrossFit Ecstatic – CrossFit


Notes


De-load week.

Incorporating a team based workout on our deload week, bringing interval based training to our workload.
With that, we are reaching into the longer duration at 27:00 in full.
An all bodyweight triplet, and an old-fashioned engine feel.
We have (3) versions of the workout below – teams of 3, teams of 2, and if training solo today, individual.

To finish, Body Armor coupling the Romanian deadlift with dumbbell bench press repetitions.

Warm-up


ACTIVATION
Light Effort:
1:00 Row
1:00 Bike
6 Alternating Samson Stretches

Moderate Effort:
:45s Row
:45s Bike
7 Walkouts

Fast Effort Effort:
:30s Row
:30s Bike
3 Pushups + 3 Burpees + 3 Lateral Burpees over Erg

Conditioning


Primer for “Prime Time”
For both teams and individuals:
2 Rounds:
8 Calorie Row
6 Calorie Assault Bike
4 Burpees Over Rower

Steadily increasing intensity from round one to two. If we are completing as an individual, rest ~90s between efforts. If we are completing as a team, have partner one flow through the triplet in full, followed by partner two, then three. Then we’ll reset right back into partner one for their second iteration, followed by two, and three.

Prime Time (Teams of 3) (AMRAP – Reps)


In Teams of 3, 3 Rounds:
4:00 – Row for Calories
3:00 – Bike for Calories
2:00 – Lateral Burpees over Erg
Rounds flow consecutively into each other, for a total of 27:00.

Score here is total repetitions across all stations combined, with a calorie equalling a repetition, and a single burpee over the erg equalling a repetition. Post total reps to wodify.

On our de-load week, moving into an longer conditioning effort in teams of three. The 1:2 work/rest ratio allows us to move with aggression when it’s our turn up to the plate, whether it the rower, bike, or lateral burpees. Moving at a pace faster than we would in an individual workout, spanning a longer time frame – 27:00 total.

Prime Time (Teams of 2) (AMRAP – Reps)


In Teams of 2, 3 Rounds:
3:00 – Row for Calories
2:00 – Bike for Calories
1:00 – Lateral Burpees over Erg

Rounds flow consecutively into each other, for a total of 18:00.

Score here is total repetitions across all stations combined, with a calorie equalling a repetition, and a single burpee over the erg equalling a repetition. Post total reps to wodify.

On our de-load week, moving into an longer conditioning effort in teams of three. The 1:1 work/rest ratio allows us to move with aggression when it’s our turn up to the plate, whether it the rower, bike, or lateral burpees. Moving at a pace faster than we would in an individual workout, spanning a longer time frame – 18:00 total.

Prime Time (Individual) (AMRAP – Reps)


3 Rounds:
3:00 – Row for Calories
2:00 – Bike for Calories
1:00 – Lateral Burpees over Erg
Rest 1:00 between rounds.

Score here is total repetitions across all stations combined, with a calorie equalling a repetition, and a single burpee over the erg equalling a repetition. Post total reps to wodify.

The team-based versions above are our primary aim for today, but if completing our training solo, this individual version is slightly modified with a 1:00 rest between rounds. This is intentional – to preserve intensity inside our movement.

Body Armor


If time permits or if you want to stay after and complete

Metcon (No Measure)


On the 2:00 x 5 Rounds:
10 Romanian Deadlifts
10 Dumbbell Bench Press Repetitions

Athlete’s choice on both movements, steadily building over the course of the 5 rounds.

Flow from the Romanian deadlifts immediately into the dumbbell bench press repetitions, with any time in the two-minute window being rest.

0000957

CrossFit Ecstatic – CrossFit


Notes


De-load week. Two parts today:

Skill work to open, coupling dumbbell overhead squats and hand stand walking. Not for score, but purely for practice.

A conditioning benchmark of ours to finish, last seen on July 20 of this year.

Warm-up


ACTIVATION
2 Rounds:
1:30 Light Row or Bike
5 Scap Retractions
10 Slow Air Squats
:30s Alternating Warrior Squats

2 Rounds:
200 Meter Jog
5 Dumbbell Strict Presses, each side
5 Waiter Squats, each side – (https://youtu.be/GWjuBPrUQiI)

Metcon (No Measure)


Dumbbell OHS + Handstand Walk

Alternating “On the Minute” x 10 (5 Rounds):
Even Minutes – 3 Single Arm Dumbbell OHS (each side)
Odd Minutes – :45s Handstand Walk (at most 50′)

Purely for practice. No score here.

On the dumbbell overhead squats, we are free to build across all five rounds, or hold the same weight across. This is a movement that demands a large amount mobility, and a focus here is to move at our best. Although we may be able to move heavier loadings with a bent elbow, let’s only increase the load if we are moving with sound positioning and a locked out elbow overhead.

On the handstand walk, this is purely for individual practice. Based on ability level, we can aim to complete an obstacle walk, a specific distance, or a specific drill on the wall such as handstand weight shifting.

Conditioning


Specific Primer for “Cement Mixer”
3 Rounds:
200 Meter Run
3 Toes to Bar

Rest ~1:30 between rounds. The aim here is to gradually increase our intensity on the running, both finding our pacing, and our breathing. This is something we want to dial in before the start of the actual workout, to maximize our performance. After our final round, rest 3:00, and begin.

Cement Mixer (Time)


Every 3:00 for 7 Sets:
400 Meter Run
12 Toes-to-Bar

Starting on the 0:00, complete a 400 meter run + 12 TTB. Time remaining in the 3:00 window is rest. The next round starts on the 3:00, with the following round on the 6:00, and the 9:00 thereafter. Your score in this workout is your slowest round. As an example, if an athlete’s set times finish at – 2:05, 2:03, 2:05, 2:09, 2:19, 2:30, 2:16…. their score today would be 2:30 (the slowest round).

With only the slowest round counting in this workout, we look towards a great opportunity to hone our pacing strategy. First portion to look at is the running – visualize yourself completing a 2 Mile Run. The pace we would hold for such an effort is appropriate here… avoid the temptation for that first round to be overly aggressive. If we are rowing today due to a limitation or injury, row equal meters.

On the TTB’s – modify to match this stimulus. We must be done with the first round by the 2:20 mark. If we are 6 repetitions in at the 2:20 mark, our goal is to maintain 6 repetitions throughout the workout. What we do not want to have here is that first round finishing at 2:40 or later… ultimately that will result in missing a start time later in the workout, and will also result in diminished intensity. At the 2:20 mark, whichever TTB number we are on, that is our goal for the remaining 6 rounds.

0000956

CrossFit Ecstatic – CrossFit


Notes


De-load week.

Two parts today:
Building to a moderate set of three hang power cleans through an EMOM with double-unders.

This will prime us for our main effort for the day, our conditioning. A 21-15-9 of hang power cleans and barbell-facing burpees, with double-unders after each round.

Warm-up


ACTIVATION

3 Rounds, at low intensity:
1:00 Light Bike (or Row)
15 Slow Banded Good Mornings
10-15 GHD Sit-Ups or Weighted Abmat Sit-Ups

2 Rounds:
:45s Moderate Bike (or Row)
3 Slow, Controlled Burpees
:15s Jump Rope (singles or doubles)

1 Round:
:30s Fast Bike (or Row)
5 Burpees
15 Double-Unders

Barbell Warmup (empty barbell)
5 Good Mornings
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Hang Muscle Cleans

Metcon (No Measure)


Hang Power Clean

Building to a Moderate Set of 3
During our de-load week, it is naturally our aim to keep the loading on the light to moderate side. Let’s use this EMOM below as an opportunity to refine our technique, setting us up well for the following portion, our conditioning. With a small number of double-unders to follow each set (10 per round), we have the chance to refine our transitions and efficiency in picking up the rope.

EMOM x 8:
3 Hang Power Cleans + 10 Double-Unders
Sets #1+2 – 50% of 1RM Hang Power Clean + 10 DU
Sets #3+4 – 55% of 1RM Hang Power Clean + 10 DU
Set #5+6 – 60% of 1RM Hang Power Clean + 10 DU
Set #7+8 – 65% of 1RM Hang Power Clean + 10 DU

Conditioning


Specific primer for “Hangman”
2 Rounds, with the option to complete the first round at a slightly lighter load than our working weight for the day:
3 Hang Power Cleans
3 Barbell-Facing Burpees
10 Double-Unders
1 Hang Power Clean
1 Barbell-Facing Burpee
10 Double-Unders

Practicing our transitions, most especially the transition to the jump rope. Athletes can very easily lose multiple seconds here for no other reason than unpracticed or undisciplined motions to and from the rope.

Hangman (Time)


For Time:
21 Hang Power Cleans
21 Barbell-Facing Burpees
100 Double-Unders
15 Hang Power Cleans
15 Barbell-Facing Burpees
75 Double-Unders
9 Hang Power Cleans
9 Barbell-Facing Burpees
50 Double-Unders
Rx Barbell – 115/80

A 21-15-9 of hang power cleans and burpees, with double-unders following each round.
Stimulus wise, we are looking for a barbell load that we are confident we could complete 21+ unbroken repetitions, when fresh.

With strong times in the 7-10 minute range, this is a decently lengthly “21-15-9”. Often when we see those numbers on paper, we approach not with a “Fran-like” mentality, but an aggressive one. A good habit to have, but it is good to recognize that this effort is on the moderate side, where the second half of the workout can slow significantly if we come out “too hot”.

On the hang power cleans, focusing on keeping our arms long and loose will pay off when we move to our double-unders. As we have come to realize, double-unders become shoulder and forearm intensive. If we rush the power cleans, we’ll find ourselves using grip and forearm stamina we could use on the double-unders. Recognizing that burpees can absolutely fatigue our shoulders as well, this could compound into challenging sets with extra breaks we aren’t looking for on the jump rope.

Breaking these repetitions into chunks, large chunks, is still our aim. On the first round we do not need to go unbroken, but coming in fresh at the start of the workout, we can open with a large chunk. Let’s plan with the full picture in mind however, rounds 2 and 3. Throughout the workout, let’s imagine we have 1-2 breaks throughout all 45 hang power cleans… where would we place them, if we must?

On the burpees, our methodical pace in the front 21’s will be important. Remind ourselves that we can always move faster in rounds two and three, but we cannot move slower. Aiming for the opening pace to be the fastest pace we can hold, without ever slowing down.
And lastly, on the double-unders, we can expect healthy adversity here, expecting our shoulders and chest to be taxed. Taking a composure breath before the start of each set and reminding ourselves to stay relaxed at the shoulder can help us move through these repetitions. Much like the first set of hang power cleans, we do not need to go unbroken on the first and largest set (100). Breaking these into chunks with the larger picture in mind (rounds two and three) is a good move.

0000955

CrossFit Ecstatic – CrossFit


Notes


De-load week.

Taking some much deserved time away from the percentage lifting this week, as we reduce our volume in preparation for our next cycle, starting one week from today – “Gymnasty”.

Warm-up


ACTIVATION
Rotating Stations Every 2:00, for 18:00 (3 Rounds):
Station 1 – 30/24 Calorie Row
Station 2 – 3 Spidermans per side + 20 Sit-Ups
Station 3 – 1 Round of “Strict Cindy” + 15 Russian KBS (53/35)

5-4-3-2-1:
Walkouts
Slow Wall Squats

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

Conditioning


Primer for “Blitzen”:
Steadily build to about 75% our thruster loading for the workout, followed by 2 rounds at low intensity:
10 Calorie Row
3 Thrusters

Purpose here is to feel the transitions out. Following, build to our working load for the day, followed by two additional rounds now with rest between efforts:

7 Calorie Row
3 Thrusters
Rest 1:00 between

On the first of the two rounds, we have ramped up our intensity as we move closer to our workout pace, but we are still building. On our second round of the two, our aim to move at workout intensity, visualizing the five-round effort that is to come.

Blitzen (Time)


5 Rounds:
20/15 Calorie Row
10 Thrusters (95/65)

**Picking a weight on the barbell that athletes could complete 20+ repetitions unbroken when completely fresh. If unable to row, complete one of the following: 200 Meter Run or 20/15 Calorie Assault Bike.
Our first goal in this workout is to push for large sets on the thrusters – unbroken if possible. Breaking up the thrusters brings us to a standstill in the workout, whereas rowing at a slightly slower pace may allow us to eliminate that break on the barbell. The row needs to be paced in order to preserve that. There is a balance however. The row is not a throwaway… it does count.

Your row pace on the workout is relative to how well we move the barbell today. If we are very strong on the thrusters, and believe that we can complete each set unbroken, we will want to push the pace on the row. A touch slower than your 2K pace is a goal to hold. Aggressive, but sustainable for the five rounds.

If thrusters are not a strong movement for us, and we want to pace the row a bit more, to the tune of your 2K pace + 10-15 seconds. Your goal for the workout would be to maintain your thrusters, as opposed to your calorie count. This may fluctuate a bit, but that’s okay – we are focused more on the barbell today in comparison to the athlete above.

This is a workout where when we feel the fatigue setting in on the thrusters, we are very close to completing the set. Within repetitions. This moment will come to you tomorrow. We are conditioning to drop the barbell whenever we strain for a rep… to rest for a moment, recover, and then get your next rep. Be hungry for the grind today – today we want to dig out those reps. Rest with the bar overhead for a moment if you need to – we want to make the push for unbroken sets.

Midline

Metcon (No Measure)


3 “Giant” Sets:
10 Barbell Rollouts
20 Glute Bridges
30 Second GHD Supine Hold – (https://youtu.be/zTikRBHZV4Y)
30 Second Superman Hold – (https://youtu.be/F0bQ8PiGa80)
Rest 2 minutes between sets.

Sets of the static holds do not need to be unbroken, but we do want to move with a purpose here. If we need to break up these sets more than once per movement, let’s reduce the volume just enough so that we are challenged, but able to complete in 2 sets or less.

Team Halloween

CrossFit Ecstatic – Community WOD


Metcon


For Time (Partner Wod)
75 Lateral Pumpkin Jumps
50 Pumpkin Push Presses
100 Pumpkin Goblet Squats
50 Pumpkin Box Jumps (20in)
75 Pumpkin Squat Cleans

**Use a Medicine Ball (20/14b) as your pumpkin

10.26.18

CrossFit Ecstatic – CrossFit


Notes


Building to a 1-Rep Squat Clean to start our day.
Detailed notes on the build below.

To finish, a several times repeated benchmark in the form of a fast moving AMRAP 7 – “Optimus Prime”.

Warm-up


ACTIVATION
3:00 Slow Bike or Row, directly into:
2 Rounds:
5 Strict Pull-Ups
5 Slow Wall Squats
10 Pushups
10 GHD Sit-Ups

2 Rounds:
:30s Walkouts
:30s Alternating Samson Stretches
:30s Warrior Squats

Strength


Building to a 1RM.

With that said, this is a true 1-Rep for today. Which is going to be slightly different tomorrow, as it was yesterday. Taken with a grain of salt, this is purely just one indicator of many more to come.

Below, we have a technique based primer to warm to start. Given how we trained through OTM lifting through the recent weeks, we will continue so as we build in singles.

Squat Clean


Part #1 – Positioning: (~5-7 Minutes)
3 Sets: 1 Power Clean + 2 Pausing Front Squats
Set #1 – 50%
Set #2 – 53%
Set #3 – 56%

Part #2 – Speed (~5-7 Minutes)
3 Sets: 1 Clean Pull + 1 Hang Squat Clean
Set #1 – 59%
Set #2 – 62%
Set #3 – 65%

Part #4 – Clean (singles)
The following work can be completed “On the Minute”, or, can be completely on the athlete to rest as needed between repetitions.

Wave #1
Rep #1 – 65% of 1RM Clean
Rep #2 – 70% of 1RM Clean
Rep #3 – 75% of 1RM Clean

Wave #2
Rep #4 – 70% of 1RM Clean
Rep #5 – 75% of 1RM Clean
Rep #6 – 80% of 1RM Clean

Wave #3
Rep #7 – 75% of 1RM Clean
Rep #8 – 80% of 1RM Clean
Rep #9 – 85% of 1RM Clean

Following, take the next 10:00-15:00 to build to a 1-Rep for the day.

Conditioning

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

Dan Moore

Dan Moore

Coach

CrossFit Level 1, CF-L2

Josh Diehl

Josh Diehl

Coach

CF-L1

Jeff Dercola

Jeff Dercola

Coach

CF-L1

Michelle Casto

Michelle Casto

Coach

CF-L2, CrossFit Mobility

Sawyer Green

Sawyer Green

Coach

CrossFit Level 1