CrossFit Ecstatic – CrossFit


Tempo Back Squats to start our Wednesday.
These repetitions, each at 10 seconds per, are purposefully lengthy in time. Leveraging time under tension to our advantage, we can perform repetitions at sub-maximal loads to yield a potent response.

Conditioning to follow, coupling dumbbell front squats and double-unders.

Gymnastic skills to finish, in a “not for time” conditioning piece allowing us to focus on technique and motor patterns, over intensity.


250-200-150-100 Meter Row
After each set:
10 Hollow Rocks
10 Superman Rocks
2 Inchworms
3 Empty Barbell Good Mornings
3 Empty Barbell Stiff-Legged Deadlifts
3 Empty Barbell Deadlifts
3 Slow Wall Squats


Back Squat (5×2, 7 secs down w/ 3 sec pause at bottom)

5 Sets of 2 Reptitions
*7 second descent, 3 second pause in bottom.

This is a very slow, and lengthy squat repetition – and fully intended to be so. Leveraging time under tension to our advantage, we can pull a potent stimulus from these repetitions at controlled weights. All percentages below are based off our 1RM Back Squat. All repetitions are also taken from the rack.

Set #1 – 60%
Set #2 – 62%
Set #3 – 64%
Set #4 – 66%
Set #5 – 68-70%, based on feel.


Specific Primer for “After Party”
Finding positioning on the dumbbells will be paramount for us today. Not only in the positioning during the repetitions, but the transition to it. It can often be cumbersome and time consuming. Practicing this pick-up, ahead of time, can lead to a significant amount of time and effort saved.

2 or 3 rounds, based on feel, ramping intensity through:
1 DB Front Squat + 10-15 Double-Unders
2 DB Front Squats + 10-15 Double-Unders
3 DB Front Squats + 10-15 Double-Unders

Following our final primer round, rest 3:00-4:00, and begin.

After Party (Time)

DB Front Squats
30 Double-Unders after each round

Rx Dumbbells – 50’s/35’s

“After Party” strikes some similarities to Open 18.2, where dumbbell front squats and bar-facing burpees were coupled together in an ascending repetition scheme from 1 to 10. Here today, we’ll approach the same 1-10 ladder on the dumbbell front squats, but with 30 double-unders after each round.

With double-unders being more of the meticulous challenge in comparison to the burpees of that day, we need to ensure that our shoulders and forearms are set up for success during the dumbbell squats. If we fight the dumbbells, in a less than ideal rack position, we will be expending wasted effort from our upper body, which can very easily show itself on the rope through fatigued turnover and multiple trip-ups.

With that said, today, let’s not rack the dumbbells fully on the shoulders. The most efficient way to rest the dumbbells is by placing the handles on the shoulders, where the heads of the dumbbells wrap around our body, and we can completely take our hands off. Although the most efficient way to hold the dumbbell, and the course of action we would take in competition, let’s train to be able to adapt to the more challenging situation of holding the dumbbells by the handles.

Here, pushing the hands forward to the far side of the dumbbell handle when the weights are racked in the front rack position allows us to drive our elbows up, which places the heads of the dumbbells on the shoulders. In an hand and elbow position that mimics the front rack of a barbell squat, this will indeed be more challenging on the shoulders and grip, ultimately making our double-unders more challenging. Which is exactly what we want to train today.

Gymnastics Conditioning

Metcon (No Measure)

5 Rounds, Not for Time:
2 Rope Climbs (15′)
8 Box Step-Ups (50’s/35’s, to 24″/20″ boxes)
12 Handstand Pushups

Inside this “not for time” skill based finish, cater the movements to challenge ourselves.

On the rope climbs, we can adjust these to our current level. If we thrive on the rope, we can complete the first as a legless climb. If we are building confident on the rope, consider two rope pulls, or strict pull-ups on the rope. If we do not have access to a rope today, the skill transfer of a towel pull-up, even assisted by band tension, is still a great substitute. In any option, the goal is to train outside of our typical pull on the gymnastic straight bar.

On the dumbbell box step-ups, complete these with dumbbells at the hang. Inside this motion, remember that it is a pull to the standing position, versus a “push” off the trail leg. Imagine the trail leg is completely powerless in this motion, and it’s the driving of the lead leg, with foot on the box, pulling us to extension.

On the handstand pushups, these are kipping. Based on ability level, we can increase to a light deficit (not to exceed 4.5″/3″), modify the repetitions to a lesser amount, or to complete a gymnastic pushing drill, building pressing strength:

Pike pushups
Pushups to floor
Seated dumbell strict press
The theme between all three – full range of motion. Whenever we train gymnastics, although we welcome any and all ways to train the movements, a good place to always start is to preserve the range of motion, and modify the loading (in this case bodyweight).


CrossFit Ecstatic – CrossFit


Starting our Tuesday with a “chipper style AMRAP”. An AMRAP with longer round times, pushing beyond the 5:00 mark per. 2 rounds will be a challenge to finish, with very few athletes finishing three.

Row conditioning to follow, using 2K paces in three intervals.

Midline to close, which is also a repeat from two weeks ago. Giving us a chance to “best” our last score, not necessarily by loading used, but how by how sound our positioning is. How well we move.


2 Rounds, at low intensity:
2:30 Bike, into…
3 Rounds:
:30s Walkouts
:30s Banded Good Mornings
:30s Reverse Samson

Dumbbell Warmup
2 Rounds, starting with a light dumbbell and moving to a moderate:
4 Deadlifts (each side)
3 Hang Muscle Cleans (each side)
2 Strict Presses + 2 Push Presses (each side)
2 Hang Clean and Jerk (each side)


Specific primer for “Hangnail”
3 Rounds, steadily building in two items:
• Weight on the deadlift barbell, finishing with our workout loading on the third.
• Intensity

6 Dumbbell Hang Clean and Jerks (3 each side)
:30s Assault Bike
4 Barbell-Facing Burpees
3 Deadlifts

Allow the first round to be conducted at a walkthrough pace, with the third being through the visualization of our pacing inside the workout. Both in how we transition, but also how we plan to move through the calories on the bike.

Following, rest 4:00, and begin.

Hangnail (AMRAP – Rounds and Reps)

30 Dumbbell Hang Clean and Jerks (50/35)
25/18 Calorie Assault Bike
20 Barbell-Facing Burpees
15 Deadlifts (245/165)

On the dumbbell hang clean and jerks, athletes complete 5 reps on a single side, before alternating.

In “Hangnail”, we take on a chipper style AMRAP where finishing two rounds will be a strong challenge, no less finishing three. Inside of these rounds, each set is purposely set slightly above totals we would feel comfortable moving through “unbroken” for rounds.

This applies most specifically to the dumbbell and the deadlifts, where a planned, brief break can allow us to continue the pass forward. How it applies to the bike and bar-facing burpees is a level, deliberate pacing effort that is held with the 16:00 effort in mind.

Stimulus wise, we are looking for a loading that we confident we could complete 30 repetitions unbroken on the dumbbell. This comes out to 15 repetitions on each side, and if we were to go for it, we again are confident we could accomplish so. With that said, a planned quick break may be of strong benefit for us with the larger picture in mind.

Stimulus wise on the deadlift, we are looking for a load that allows for 25+ repetitions unbroken, when fresh. A loading above the “moderate” loading we commonly use, but a weight we are confident moving through all rounds with at most, two quick breaks.

In AMRAPs that end with higher round counts, we can visually see the trend of our intensity if were have those times to look through post-workout. Here, with longer rounds, we have the chance today to gauge our pacing on rounds that reach beyond the 5:00 mark.

Row Capacity

Metcon (No Measure)

9 Rounds, OT2:00 (18:00 Total):
Males – 400 Meter Row
Females – 330 Meter Row

Round 1 – 2K Pace + 10 Seconds
Round 2 – 2K Pace + 4 Seconds
Round 3 – 2K Pace – 2 Seconds
Repeat that cycle two more full iterations for the total of the 9 rounds.

As an example, let’s take a female athlete who has an 8:00 2K time, their “/500m split” for their 2K was 2:00/500m. Inside today’s workout, we would take that 2:00 pace, and enter that into the respective splits. For said athlete, their workout would be:

Round 1 – Row 330m @ 2:10/500m (2K Pace + 10 Seconds)
Round 2 – Row 330m @ 2:04/500m (2K Pace + 4 Seconds)
Round 3 – Row 330m @ 1:58/500m (2K Pace – 2 Seconds)


A midline repeat from two weeks ago (January 15). Aim today is to best our previous effort. What this does not always mean – is more loading. Besting our effort from the 15th can be moving *better* with the same loading. Improved positioning overhead, a more controlled midline, increased balance… often intangibles in the logbook, but highly important.

Metcon (No Measure)

Not for Score, 2 Rounds:
:30s Single Arm OH Hold (left arm)
15 GHD Sit-Ups
:30s Single Arm OH Hold (right arm)
15 GHD Sit-Ups
:30s Double KB FR Hold
15 GHD Sit-Ups

Athlete’s choice on the loading for the static holds, with the intention being that each set is completed not only unbroken, but with close attention to our positioning. We can use a dumbbell, or kettlebell for the above work.

On the single arm overhead holds, it can be common to find ourselves compensating to one side. This is seen (and felt) through our body leaning left or right in an attempt to place our center of mass directly under the overhead load.

Although this makes logical sense for the body to naturally want to do so, let’s fight against this and force our midline to do the work. Square ourselves to the front, cinching the rib cage down, visualizing our midsection as a concrete box.

On the front rack hold, this is completed with either two dumbbells or kettlebells, both held in the front rack position.


CrossFit Ecstatic – CrossFit


Opening Week 4 with a squat intensive start, focusing on our barbell cycling.

Three parts today:
A) Front Squat
B) “Cluster” build (squat clean thruster)
C) Conditioning, in the form of 3 x AMRAP 5:00’s.


Rotating Stations Every 1:00:
Station 1 – :50s Row (light pace)
Station 2 – :20s Jump Rope + 10 Slow Air Squats
Station 3 – :50s Warrior Squats
Station 4 – 5 Good Mornings, 5 Elbow Rotations + 5 Front Squats
Station 5 – 15 AbMat Sit-Ups + 10 Hollow Rocks


Front Squat (3-2-1-1-1-1)

On the 1:30 x 6 Sets:
Set #1 – 3 Reps @ 75%
Set #2 – 2 Reps @ 80%
Set #3 – 1 Rep @ 85%
Sets #4+5+6 – 1 Rep @ 90-94%
After each set, complete 25% Strict HSPU

All percentages are based off of 1RM Front Squat, and all sets are taken from the rack.

After each set, our aim is to complete a single set of strict handstand pushups – 25% of our best set. If we have 15 unbroken repetitions as our best set as an example, that would be 4 repetitions after each set of front squats. A lower number, and intended to be.

If we do not yet have consistent strict handstand pushups, let’s build our gymnastic pressing strength today through full range of motion pushups. Complete a single set, at submaximal effort, and a set that we can replicate for all six intervals.

Record the final three singles, building by feel. We can stay at 90%, or continue to climb as high as 94%.


A “Cluster” is short for a squat clean thruster. A full squat clean, that moves directly into a thruster without a pause anywhere in the motion.
On the Minute x 10:
20 Double-Unders
1 “Cluster”

A “Cluster” is short for a squat clean thruster. A full squat clean, that moves directly into a thruster without a pause anywhere in the motion.

Each minute starts with 20 double-unders, purposely challenging our barbell repetition. Time between sets will be on the tighter side, requiring fast weight changes. Start at 65% of 1RM Clean and Jerk, aiming to build in each minute.


Specific Primer for “Life Jacket”
Warming in reverse order, starting with Part #3 (our lightest thruster):

1 Round:
:30s Row, 7 Thrusters, 7 Pull-Ups

Rest as needed, and build to our thruster weight for Part #2.

1 Round:
:30s Row (a touch faster now), 5 Thrusters, 5 TTB

Rest as needed, and build to our thruster weight for Part #3.

1 Round:
:30s Row (workout pace), 3 Thrusters, 3 CTB Pull-Ups

Rest 3:00-4:00 after the final primer round, and begin.

Life Jacket – Part 1 (AMRAP – Rounds and Reps)

27/21 Calorie Row
27 Thrusters (115/80)
27 Chest to Bar Pull-Ups

Rest 5:00

In Part #1, a full round for males/females – 81/75
In Part #2, a full round for males/females – 63/57
In Part #3, a full round for males/females – 45/42
Score is total repetitions across all three parts, which the system will compute for us.

Stimulus wise, we have three thruster weights, and we are starting with our heaviest weight.
Part #1 – A thruster load we could complete 20 repetitions with unbroken, when fresh.
Part #2 – A thruster load we could complete 25 repetitions with unbroken, when fresh.
Part #3 – A thruster load we could complete 30 repetitions with unbroken, when fresh.

We naturally want to challenge ourselves with our loading here, but only to the point where it allows us to continue to move forward. If we find ourselves with a loading that is forcing more than 2 breaks in any round, we have a barbell that is too heavy to meet the stimulus.

Each round flows in the same order – from row to thruster, to the pull-up bar.
As the repetitions decrease, the bar gets lighter, as does the complexity of the repetition on the pull-up bar.

What this accounts for: when we are fresh, coming into round 1, we are able to work through larger sets in a row. As we fatigue, our ability to cycle large sets diminishes – which is where we can reduce the repetitions to keep our intensity high. Reducing the barbell loading also helps us accomplish this. Although part 3 is far lighter and less complex than our first part, we want to bring the same intensity to both.

Looking at each part individually, it will be a challenge to finish a single round in the first part, with most athletes reaching the 5:00 cap while on the CTB pull-ups.

On part #2, athletes will likely find themselves in the middle of the second round, with the challenge being to finish a full two rounds.

On part #3, athletes will likely find themselves in the middle of the third round, with t
…that being the challenge there – to complete it and get back to the rower.

Life Jacket – Part 2 (AMRAP – Rounds and Reps)

21/15 Calorie Row
21 Thrusters (95/65)
21 TTB

Rest 5:00

Life Jacket – Part 3 (AMRAP – Rounds and Reps)

15/12 Calorie Row
15 Thrusters (75/55)
15 Pull-Ups


CrossFit Ecstatic – Community WOD


Specific Primer for “Bird Box”:
1 Round:
400 Meter Run
2 Rope Climbs
5 Power Clean and Jerks

On the run, we are looking to move through the first 200 meters at a light pace. On the second 200, let’s dial in our workout pace. As seen inside the workout description, we are looking to be in the general area of our estimated 5K run pace. This is purposefully a longer run in a primer round to find our pacing and breathing.

Following, rest 3:00-4:00, and begin.

Bird Box (Time)

For Time:
1 Mile Run
10 Rope Climbs (15′)
50 Clean and Jerks (135/95)

If we do not have the ability to run today, two options, with the bike preferred given our rowing in yesterday’s Stamina Builder.
Option A) 120/90 Calorie Assault Bike, or 160/120 Calorie Schwinn
Option B) 2,000/1,600 Meter Row

Stimulus wise, we are looking for our “Grace” weight, or a power clean and jerk barbell load that we are very confident we could complete 10+ repetitions unbroken, when fresh.

“Bird Box” is a once through chipper with three varying challenges – monostructural, gymnastic, weightlifting. A “CrossFit sprint triathalon” of sorts, we will need to space our efforts across the three stations to find our best finish. There isn’t a “pacer” per say in this workout, but rather a steady, consistent effort across the entirety.

On the mile run, to speak to that tune, we are looking to move at a pace that we would likely aim for in a 5K run. By no means an “easy” pace to hold, but it allows a run directly to the rope inside the gym for our first climb, without hesitation.

On the rope climbs, it’s less about the first half, and more about the second. Yesterday, we thought through breaking up our 25 squat snatches by planning the back half of the repetitions first. We want to take a similar approach here, most especially if rope climbs are a movement we struggle with. We can often feel great on the first handful of reps, but we suddenly hit a wall and things slow dramatically. By visualizing our pacing between the final repetitions of the total, we can begin appropriately. We can always move faster towards the end of the total, but a goal here today will be to never slow down. The workout cannot be “won” here, but it absolutely can be lost if we come out so aggressively that our final repetitions take minutes longer than necessary.

If we do not yet have rope climbs, modification options can include towel pull-ups or strict pull-ups in the absence of the equipment (3 s
(3 strict pulls for one rope climb), or we can modify with one of many drills to work towards our first climb:
A) Half-Climb
B) Rope Pulls – Positioned on the ground, either laying flat or from a seated position, locking the legs in place as we pull hand over hand to a full standing position. Complete two pulls for one regular climb.
C) If strict pulling strength is our aim, complete 3 strict for 1 regular climb, banded the pull-up bar as needed to ensure we could complete 7-10 repetitions unbroken when fresh.

On the 50 clean and jerks, individual capacity on the barbell will vary, but for the large majority – fast singles may very well be our best approach. Years ago at the Games, the final event for individuals was “Double Grace” (60 reps), following a rope climb “buy-in”. Every single athlete on the floor quickly moved to fast singles, as it the fastest, sustainable speed over the repetitions.

A temptation inside these 50 reps will be come out with very quick sets, as this is the final station of the workout. Despite the finish line being near, let’s open these first 10 repetitions with an additional second or two between repetitions than we think we need. The separation won’t take place in the first 10 repetitions, but rather once we pass the halfway mark. The second half of the 50 repetitions is where most athletes will fall off their pace they opened with – let’s aim to make our move there. Start these 50 with a slight reserve, and aim to beat you “first 25 rep time” in the second half.


CrossFit Ecstatic – CrossFit


“Game Day Friday”.

Last week, we challenged ourselves with a conditioning piece that lead into a max-effort clean.

We’ll face a similar challenge today, now with the snatch.

This is our primary focus for the day, with a stamina based finisher to conclude our Friday.


Not for Time:
2 Rounds:
20/15 Light Bike
:30s Alternating Samson Stretches
1 Round of Strict Cindy
:30s Spidermans
3 Reps of the “Clean Barbell Warmup”
• 3 Deadlifts
• 3 Hang Muscle Cleans
• 3 Strict Press
• 3 Good Mornings
• 3 Front Squats
• 3 Hang Squat Cleans


Specific Primer for “Top Down”:
Being a higher intensity workout, we want to find the level of intensity we plan to execute with well before starting.

1 round, at a walkthrough pace:
4 Barbell-Faciing Burpees
4 Squat Snatches (lighter load than workout weight)
2 Barbell-Facing Burpees
Focus here is on footwork on the burpees, with no wasted steps, along with smooth transitions to and from the barbell.

Top Down – Part A (Time)

With a 12:00 Time Cap:
25 Barbell-Facing Burpees
25 Squat Snatches (115/80)
25 Barbell-Facing Burpees

In time remaining until the 12:00 cap, establish:
1-Rep Hang Hang Snatch (Part B)

As we enter this one round chipper, we want to first recognize that the squat snatches can vary minutes between strategies. This is a movement where breaks between repetitions can last upwards towards 7-10 seconds, very easily. From the bouncing around on the floor, to the reset of the feet and hands, seconds move fast here. Recognizing the potential here, we want to approach these final 25 repetitions with energy to spare. We naturally want to push with effort on the opening 25 burpees, but our focus of effort is on the snatches.

On these opening 25 repetitions, slow is smooth, and smooth is fast. Over 25 repetitions, at an individual level, a fast pace in comparison to a reserved effort can vary in the range of about 10 seconds (about a half second per repetition). It is indeed a significant amount of time, and in person during the workout, can feel like an eternity between athletes.

Yet, we can all agree that 10 seconds can disappear in a single extra break on the barbell. As we started to think on earlier, from the bouncing barbell to the reset time, seconds slip through very quickly, and seemingly uncontrollably. In other words, these ~10 seconds we surrendered on the burpees can come back to us three-fold on the snatches.

Another visual to use as we approach these opening 25 burpees is to think of our 100 repetitions for time pace. It’s by no means relaxed, but it is reserved with the larger picture in mind. Tight footwork, and smooth turns in the air as we clear the bar will give us a strong start to the workout, but with our best effort yet to come on the barbell.
Squat Snatches:
Naturally, athlete ability level on the barbell will dictate our breakup strategy here, and there is no right or wrong approach. Only the best approach for ourselves – whether that be sets, or singles. But what we are aiming for – a push on the final 10 repetitions (reps 15-25).

Often this is where athletes approach by the opposite – repetitions 0-15 are strong, potentially even unbroken. But following, the final 10 repetitions may be singles, or broken small sets which take more time than the opening 60% (those 15 reps). The squat snatch is a movement that can slow dramatically for athletes when we reach that specific lactic point, significantly reducing our sets and cycle time. Knowing this, let’s back into the 25 repetitions, planning our final 10 repetitions first. Then we’ll have a gameplan for the opening repetitions.


As an example to compare, let’s picture two athletes:
Athlete A breakup strategy – 8-4-3-2-2-1-1-1-1-1-1
In this instance, the athlete’s final 10 repetitions were completed as 2-2-1-1-1-1-1-1. We can visualize the amount of time spent chasing the bar after dropping from overhead, along with setting our hands back to. This amount of time is likely 1.5-2x the amount of time it took for the first 15 repetitions.

Athlete B breakup strategy – 7 sets of 3, finishing with a set of 4
A very conservative opening strategy, but begins with the end in mind. And finishes, stronger than opening. Breaks would absolutely be longer between the singles of Athlete A, yet this athlete has a total of 7 breaks, versus the above athlete’s 9. Heart rate can be managed better with the consistent approach, which will allow for a far stronger sprint to the finish in the final 25 burpees.

Again, these are only examples, as there is no “right or wrong” breakup strategy. But rather, the theme is what we are after. Begin with the end in mind, and plan our final 10 repetitions of the 25 first. To find our best time today, we want to thrive in the final 10 repetitions of those snatches, versus “survive”.

Lastly, the final 25 burpees to finish. Following our final squat snatch, we can expect our legs to be taxed, and our first leap over the barbell to be challenged. Yet, it is our aim to drop immediately after that snatch and just start. Give ourselves a handful of burpees to recover, as the legs will. By the time we reach the 10 burpee mark, we want to start our final push. In terms of “sprinting”, a common mistake by athletes is to start too late. To start their final push at the final five burpees. If we start with 15 burpees to remain, despite it not being a “full-tilt” sprint, we still can cover significantly more seconds than the final 5-burpee sprint.

Top Down – Part B (Weight)

Time Remaining in the 12:00 Cap:
1-Rep Hang Hang Snatch

Using the same barbell from Part A, athletes have the time remaining the 12:00 time cap to build to a max effort lift.

Athletes choice on the style of the hang snatch – to power, or to squat. But in both versions, athletes must establish the hang position (full deadlift to extension). The bar is allowed to go as low knee-level on the descent to the hang, but not below.

After finishing Part A and recording our score, our first objective much like last week is to formulate an snap adjustment to our plan if we are minutes behind our estimated completion time. This is an important first step as if the clock says 10:30, it’s a fairly different course of action than if it says 8:00.

Yet, in both instances, we can expect to be heavily fatigued, and in of (well earned) rest, even if it is cut short.

Inside this rest, after a brief moment to focus on our breathing, aim to keep the body moving. Although this sounds in a sense strange, there is a specific reaction we are aiming to avoid – the body relaxing. Typically speaking, and in the vast majority of our workouts, we can sit (if not lay) for minutes. The body, recognizing that the effort has been given, will start to shift into the parasympathetic (recovery). Muscles and joints can start to tighten in the early stages of recovery. Naturally, something we want to avoid as we have a dymnamic movement where we’ll need every muscle fiber in our body to fire with accuracy if we want to maximize our lift. Give ourselves the breaths we need to recover, and simply get back to our feet. Light paces around the barbell, take a light sip of water… just keep moving. It’s a simple thing to think about, but at the physiological level, impactful when we take into consideration what the body is thinking post-effort.

Our rest period before our first hang snatch will naturally vary between athletes based on the finish time, but the general area of 1:00-2:00 of rest
is appropriate. During this time, along with the emphasis above on keeping our bodies in motion, focus on regulating our breathing. Long, deep breaths into our belly (versus breathing into the upper chest/shoulders), focusing on quality versus quantity.

Given how we have completed 25 repetitions at our current barbell loading, a moderate climb is appropriate (barring the desire to lift the weight an additional time to refine the movement pattern).


Here, much like how we did last week with our clean, we can apply the three themes to the snatch:
“Safe weight”
“Goal weight”
“Reach weight”

As a recap from last week, our safe weight is that first weight we lift in Part B. It’s something we are very confident we will complete – even if, our technique is far off the mark.

Our goal weight is a loading that we would be happy to walk away from the workout with. It’s not our best, not a PR, but with the full picture in mind, we would be content with it.

Our reach weight is a weight we would be ecstatic to lift. Relative to our all-time PR, it may be one, or it may not even be close. But given the considerations of the workout, it’s a load we may miss more than make – and we’d be absolutely psyched to get it.

Inside each theme, there can absolutely be multiple lifts, but by visualizing the loadings falling into these three categories, it can provide some structure to our planning. Naturally, we start with the safe weight(s), and we move into the goal weight categories with the intentions on leaving more than enough time for at least 2 attempts at our heaviest goal weight. That way, we have the chance to attempt it again if we miss it.

If we make it, we now have the chance to attempt our “reach” weight, which we naturally only attempt if we made our final goal weight and we have the time for the extra and final push.

Stamina Builder

Metcon (5 Rounds for time)

5 Sets, resting 1:00 between:
15/12 Calorie Row
50′ DB Walking Lunge (50’s/35’s)
15/12 Calorie Row

Record all five scores to the tracker below. Honing our consistency, truly aim for our first round to be equally as fast as our 4th round. The 5th round will be there.

On the dumbbell walking lunges, athletes are allowed to “rack” the dumbbells to the shoulders, much like how it was allowed last year during the Open.


CrossFit Ecstatic – CrossFit


Stamina based squatting coupled with gymnastics to start our Wednesday.

Conditioning comes next, combining biking, “Cindy” rounds, with heavy squat cleans.

Body Armor to close out our day.



500-350-200 Meter Row
After each set:
10 Hollow Rocks
10 Superman Rocks
2 Inchworms
3 Spiderman and Reach, each side
4 Slow Wall Squats
5 Reps of each movement, with an empty barbell:
– Good Morning
– Back Squats
– Elbow Rotations
– Strict Presses
– Stiff-Legged Deadlifts
– Front Squats

Stamina Squat

On the 0:00… Stamina Squatting

Front Squat

On the 2:00 x 5 Rounds:
3 Front Squats
6 Back Squats
25-50′ Handstand Walk

Round #1 – 55% of 1RM Front Squat
Round #2 – 60% of 1RM Front Squat
Rounds #3+4+5 – 65% of 1RM Front Squat

Inside each round, the same loading is used between the front and back squat, and the above percentages are again based off our 1RM Front Squat. Record all five weights to the tracker.

All repetitions are taken from the rack. At the start of the 2:00 window, the athlete comes three front squats, racks the bar, and immediately back racks for the following six back squats. To complete the round, we have the handstand walk, with the distance being athlete’s choice (based on current level).

Our purpose here is to train our handstand walk under the unique demand of volume squatting. Let’s take the breath we need to compose ourselves before kicking into the handstand walk, but let’s aim to kick up… just a touch sooner than we think. Being in training, let’s put ourselves in the learning zone today, becoming comfortable with being uncomfortable. This will build confidence in our handstand walk.

The actual distance comes second to that stimulus. We can turn this into a shorter walk, or, turn this into practice until the 1:30 mark on the clock of that specific window. In terms of practice, it can be handstand walk attempts, or one of the following drills below:

1. Handstand Hold Weight Shifting – Video
2. Box Shoulder Taps – Video
3. Wall-Facing Handstand Hold


Specific Primer for “Girl Power”
3 Rounds, resting 1:00 between efforts:
:30s Bike
3 CTB Pull-Ups, 6 Pushups, 9 Air Squats
3-2-1 Squat Cleans

On round 1, complete 3 squat cleans at a loading lighter than our workout weight. Round 2, we’ve increased loading, and have also increased our intensity. Lastly on round 3, we’re at our workout weight. Rest 3:00-4:00 following, and begin.

On the 20:00… “Girl Power”

Girl Power (AMRAP – Rounds and Reps)

21/15 Calorie Assault Bike
3 Rounds of “CTB Cindy”
5 Squat Cleans (185/135)

1 Round of “CTB Cindy”:
5 CTB Pull-Ups, 10 Pushups, 15 Air Squats

In the absence of a bike today, we can complete this with 30/21 calories on the rower.

In “Girl Power”, we are looking for a heavy and challenging barbell at the end of each round.
When completely rested, a load that we believe we could find just about 10 unbroken repetitions with.
Heavy and challenging, but a weight that we are confident we can move steadily through with consistent singles.

Today’s conditioning provides a chance to gauge our pacing in an workout that involves such a heavy barbell. At the end of each round, aim to make a mental (or physical note) of our round time, as this is not a typical loading for a workout with multiple rounds. As one can imagine, when the metabolic fatigue sets in, the amount of seconds between singles on the first round of squat cleans can vary significantly from the seconds between repetitions on the third round. However, this can be very difficult for the athlete to see or feel. It often feels like the same amount of time, despite it being literally twice, or even three times as long.

Strategy wise, the bike is the pacer. A station we naturally want to move with a purpose on, but not at the expense of the the following two movements. Inside the CTB Cindy rounds, we’ll have 9 total transitions. If we are one second slower in each transition between, it likely negates time made on the bike.

On the CTB Cindy rounds, let’s focus on exactly that – transitions. Wasting no time between movements, we can use the air squats to regulate our breathing. Moving a hair slower on these, falling into a methodical pattern, can allow us to control our heart rate and regain composure.

Lastly, we want to push our efforts on the barbell. By no means are we looking to push to a pace where missed reps are a possibility, but when we look at the workout as a whole – this
this is where seconds can disappear. On the bike and “Cindy” rounds, even if our pace slows, we’re still moving forward. Between repetitions on the squat cleans, we can surrender 15-20 seconds… a significant amount of time on the other stations. Knowing as well that the bike follows the squat cleans, as we start the next round, we can use the first handful of pedals as a recovery.

Body Armor

On the 50:00…Body Armor

Metcon (No Measure)

3 Supersets:
:30s Kettlebell Front Squat Hold
10 Kettlebell Bent Over Rows (each side)- Video
50 Banded Pull-Aparts- Video

Body Armor to close out our day.

On the KB Front Squat Holds, we are looking to find the bottom of our squat with two KB’s held in the front rack position. Loading is less important than positioning here.
1. Heels down
2. Active Hips and Midline
3. Pull torso taller, taller, and taller. Constantly work for a better position.

Athlete’s choice on the loading here, where we can build across the three rounds.

Following, we have 10 bent over rows on each side. These are unilateral rows, or one side at a time. Using a box or bench as support, we are looking to get our torso 45-90 degrees in relation to the ground as we row our knuckles to the upper rib cage.

Lastly, 50 banded pull-aparts, where we want to focus on keeping the traps down. Often we will find ourselves shrugging up in the movement. Push our scaps down, imagining tucking them into our back pockets, and row straight out to the sides at 90 degrees. At the very end of the range of the range of motion, we can turn out thumbs to point slightly behind us, accentuating external rotation in the shoulder. Choose a band tension that allows us to complete all 3 sets with at most one break per.


CrossFit Ecstatic – CrossFit


Conditioning based day, with three parts:

1) A descending ladder into an ascending ladder – “Layup”.
2) Row conditioning, in the form of 6 intervals.
3) Midline, focused on static holds.


2 Rounds, at low intensity:
2:30 Bike
5 Scap Retractions
5 Kip Swings
5 Strict Pull-Ups
10 Pushups
15 AbMat Sit-Ups

2 Rounds:
:30s Walkouts
:20s Handstand Hold (against wall)
:10s Deadhang Pull-Up Bar Hold


Specific primer for “Layup”
2 rounds below – the first conducted at a walk-through pace to feel our the transitions, with the second being with our workout-level intensity.

Primer Round #1
6-4-2: Box Jump Overs, TTB
2-4-6: Hang Power Snatch, Wallballs

Rest 1:00-2:00

Primer Round #2
4-3-2: Box Jump Overs, TTB
2-3-4: Hang Power Snatch, Wallballs

Rest 4:00 following, and begin.

Layup (Time)

For Time:
Box Jump Overs (24″/20″)
Toes to Bar

Directly into…

Hang Power Snatch (75/55)
Wallballs (20/14) Females 9′ Target

“Layup” is a two-part workout, with the score being our total time across from start to finish.
With the first couplet being comprised of two gymnastic movements, our second is comprised of two weightlifting movements.

Stamina building is our theme inside “Layup” today. The repetition count climbs high, most specifically, on a single movement that can fatigue and slow quickly on us – the toes to bar. Although we start the workout off with this couplet, where we are fresh moving into so, the first rounds still must be strategically paced. Breaking the first set purposefully early is a wise move with the larger picture in mind. Although our second couplet is two completely different movements, they are still heavy on demand on our shoulders. Without proper pacing here, we can significantly impact our second couplet purely through excessive fatigue up top on the shoulders.

In order to pace our toes to bar, being methodical on the box jump overs can help us in the process. Finding a reserved, but consistent pace, will buy us time away from the pull-up bar. We could push our pace here, but it only returns us back to the TTB sooner. A slightly reserved pace can pay off in controlling both our met-con, and affording a chance for our shoulders to recover.

By strategically moving through the first gymnastic couplet, we can set ourselves up well for the second… the hang power snatches and wallballs. Here, it’s more along the lines of grunt work. Simple work capacity, digging through repetitions. Thoughtfullness is absolutely necessary here, with planned breaks as we see fit, yet, by the time the two movements catch up with us… we’re likely inside the round of 20’s. Two large sets remain, but the end is very near.
Moving back to the larger picture – let’s again aim to pace the front half, so that we can push our efforts in the second half. Transitions absolutely matter – with a total just short of 20 transitions. These play a role in the second couplet significantly more than the first, as fatigue has set in. 2-3 additional seconds can slide by without even noticing, if we aren’t diligent with our efforts here.

Row Conditioning

Metcon (No Measure)

Not for Score:
On the 0:00 – 50/35 Calorie Row
On the 4:00 – 30/24 Calorie Row
On the 7:00 – 30/24 Calorie Row
On the 10:00 – 15/12 Calorie Row
On the 11:00 – 15/12 Calorie Row
On the 12:00 – 15/12 Calorie Row

Interval training on the rower today, with a single “long” effort(4:00 window), two “medium” efforts(3:00 windows), and three “short” efforts(1:00 windows)

Pacing wise, it is our aim to progressively move just a touch faster on each interval. What is it *not*, is a paced effort, to a sprint effort on the final calorie counts. Instead, think of our 80% effort, 85% effort, and 90% effort, respectively.

Time after completion of each calorie count total is rest.


Metcon (No Measure)

Nor for Score:
Accumulate 1:30 in an L-Sit
Accumulate 3:00 in a Weighted Hip Extension

Athletes can break up time totals however they see fit, alternating movements as they would like to. On the weighted hip extension, choose a loading that we are confident we could support for at ~1:00, if we absolutely went for it. Strong places to start would be 25# for males, and 15# for females.


CrossFit Ecstatic – CrossFit


“Racehorse” Week 3.

Starting our week with barbell work – on both the deadlift, and push press.
Our conditioning for the day, involving both movements, comes next – a repeat from late 2018, “Go Fish”.


Rotating Stations Every 1:00, for 10:00 (2 Rounds):
Station 1 – :50s Row (light pace)
Station 2 – :20s Jump Rope + 10 Hollow Rocks
Station 3 – :50s Warrior Squats
Station 4 – 5 Deadlifts + 5 Strict Presses + 5 Good Mornings (empty barbell)
Station 5 – 15-20 AbMat Sit-Ups



In relation to your estimated 1-Rep Deadlift:
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 73%
1 Set of 2 Reps @ 76%

Use the final (4) sets to build to a heavy set of 2 repetitions, aiming to finish between the 82-86% range.

Push Press

All work below comes from the rack.

Push Press
5 Sets of 3 Repetitions
Start at 75% of our estimated 1RM Push Press, and steadily build from there. Track all five sets of push presses below.

Rest as needed between sets.


Specific Primer for “Go Fish”
After building to our workout weight, complete 2 consecutive rounds of the scheme below. On round 1, complete at a walkthrough pace. Rolling directly into round 2 (no stopping), aim to move at our planned pace for the full workout:

250 Meter Row
5 Deadlifts
4 Bar-Faing Burpees
3 Push Jerks

Go Fish (Time)

For Time:
1,000 Meter Row
Directly into…
3 Rounds:
21 Deadlifts
15 Barbell-Facing Burpees
9 Push Jerks

Rx Barbell – 135/95

In “Go Fish”, we have a row “buy-in”. The 1,000 meter row is completed once, and is followed by three rounds of the triplet – deadlifts, burpees, and jerks. Stimulus wise, we are looking for a barbell load that we are confident we can push jerk for 15+ repetitions when fresh. It should be a load in the workout that we are completed either unbroken each round, or at most, a single break.

Strategy wise, let’s start with the row. This is an effort that we want to over-pace, if anything. The majority of our workouts will involve calories, but today we’ll have a chance to train meters. Pacing wise, it’s in our interest to come off this rower sprinting to the barbell. In order to be able to do that, we want to control our efforts here, to the tune of somewhere between 7-15 seconds slower than our 2K race pace. This will feel slow, but the effort here isn’t worth the push – seconds are made or lost in the triplet that follows.

In the triplet of deadlifts, burpees, and jerks, we are looking for consistent sets to start on the barbell. If we as an example need to break up the jerks an additional time than initially planned, it quickly erases any time we gained by pushing our pace on the burpees or deadlifts. We first want to plan for consistency here – then we turn to the burpees.

Despite the burpees being the last piece to consider strategy wise, they will be large separator in the workout. Those who can push their pace on the burpees, while maintaining their consistency on the barbell, will find their best times.

Bryant Johnson

Bryant Johnson


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

Michael Jenkins

Michael Jenkins


Dan Moore

Dan Moore


CrossFit Level 1, CF-L2

Josh Diehl

Josh Diehl



Jeff Dercola

Jeff Dercola



Michelle Casto

Michelle Casto


CF-L2, CrossFit Mobility

Sawyer Green

Sawyer Green


CrossFit Level 1