04.07.18

CrossFit Ecstatic – CrossFit


Warm-up


ACTIVATION
2:00 Slow Bike or Row
2 Rounds of 5 Strict Pull-Ups + 10 Pushups + 15 Dowel OHS
:30s second Samson Stretch each side (https://www.youtube.com/watch?v=V3-tEdWuTbc&width=640&height=480)

Into (all done with an empty barbell)

1:00 Moderate Bike or Row
5 Snatch Grip Stiff-Legged Deadlifts
5 Snatch Grip Deadlifts (regular setup)

Into…

:45s Moderate Bike or Row
5 Behind the Neck Snatch Grip Presses
5 Behind the Neck Snatch Grip Push Jerks
5 Hang Muscle Snatches

Into..

:30s Moderate/Fast Bike or Row
2 Hang Power Snatches + 2 Power Snatches
2 Hang Power Clean and Jerks + 2 Power Clean and Jerks

Steadily build in both movements following, preparing for the olympic cycling.

Olympic Cycling

Power Snatch


On the :30s x 5 Rounds – 3 Power Snatches @ 60% of 1RM Snatch

— Rest 1:00 —

On the :30s x 5 Rounds – 3 Power Snatches @ 60% of 1RM Snatch

— Rest 3:00 —

Clean and Jerk


On the :30s x 5 Rounds – 2 Power Clean and Jerks @ 60% of 1RM Clean and Jerk

— Rest 1:00 —

On the :30s x 5 Rounds – 2 Power Clean and Jerks @ 60% of 1RM Clean and Jerk

Practicing cycling of our olympic movements. All repetitions are intended to be touch and go repetitions, barring any issues with bringing the bar back to the ground safety wise

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