06.23.17

CrossFit Ecstatic – CrossFit


Gymnastics Benchmark

1: Chest-To-Bar Pull-ups (Max Reps of C2B Pull-ups in 1:00)


Does not need to be unbroken

2: Clean and Jerk (60%/2+1, 70%/2+1, 75%/2+1, 80%/1, 85%/1, (90%/1)2)

3: Front Squat (60%/2, 70%/2, 75%/2, 80%/2)

Conditioning

4: Bells and Whistles (Time)


21-15-9:
DB Hang Squat Cleans (50’s/35’s)
HSPU
600m Run
21 Dumbbell Hang Squat Cleans (50’s/35’s)
21 Kipping Handstand Pushups
600 Meter Run
15 Dumbbell Hang Squat Cleans (50’s/35’s)
15 Kipping Handstand Pushups
600 Meter Run
9 Dumbbell Hang Squat Cleans (50’s/35’s)
9 Kipping Handstand Pushups
600 Meter Run

06.22.17

CrossFit Ecstatic – CrossFit


OPTIMUS PRIME (AMRAP – Reps)


AMRAP in 7 minutes:
Wall Ball Shots (20/14 lb)
5 Deadlifts (225/155 lb) at the top of each minute

*Workout starts with wall ball shots. At the top of each minute, starting at 1:00, complete 5 deadlifts, then resume wall ball shots. The total score will be the number of wall ball shots completed and deadlifts completed.

Core

Durante’s Core (No Measure)


5 Rounds:
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 second Hollow Hold
1 minute Rest

06.21.17

CrossFit Ecstatic – CrossFit


1: Back Squat (1RM )


Take 12 mins to find 1RM

2: Power Clean (Heavy Triple)


Take 12 mins to find 3RM

Conditioning

Behind Bars – Part 1 (AMRAP – Reps)


AMRAP 4:00:
400m Run
15 Burpees Over Bar
Max Power Cleans (135/95)
rest 4 mins

*record max power clean reps

Behind Bars – Part 2 (AMRAP – Reps)


AMRAP 4:00:
400m Run,
10 Burpees Over Bar
Max Power Cleans (155/105)
Rest 4 mins

*record max power clean reps

Behind Bars – Part 3 (AMRAP – Reps)


AMRAP 4:00:
400m Run
5 Burpees Over Bar
Max Power Cleans (185/135
*record max power clean reps

06.19.17

CrossFit Ecstatic – CrossFit


Gymnastics Benchmark

1: Muscle-ups (Max Unbroken Ring Muscle-ups)

2: Snatch (60%/1, 70%/1, 75%/1, 80%/1, 85%/1)

3: Snatch Pull ((107%/3)4)

4: Front Squat (60%/2, 70%/2, 75%/2, 80%/2, (85%/1)3)

Conditioning

5: Metcon (AMRAP – Rounds and Reps)


AMRAP 25
Teams of 3:*
10 D-Ball Reverse Lunges (5/side), 70/50
10 Alternating D-Ball to Shoulders, 70/50
20 Lateral 2-foot D-Ball Hops (each jump = 1 rep)
200m Run
*Relay style, Athlete 2 can start once Athlete 1 leaves for the run, etc.
or you can use 70/53# KB

06.17.17

CrossFit Ecstatic – CrossFit


Metcon (Weight)


5 Sets, building in weight. Start with an empty barbell.
3 Muscle Snatches
3 Overhead Squats
3 Snatch Balances

Snatch Complex (Comptrain) (On the Minute x 9)


Power Snatch + Overhead Squat + Squat Snatch
Record Heaviest complex (60%)
1RM Squat Snatch for percentages:

On the 0:00 – 50% of 1RM Squat Snatch

On the 1:00 – 55% of 1RM Squat Snatch

On the 2:00 – 60% of 1RM Squat Snatch

On the 3:00 – 50% of 1RM Squat Snatch

On the 4:00 – 55% of 1RM Squat Snatch

On the 5:00 – 60% of 1RM Squat Snatch

On the 6:00 – 50% of 1RM Squat Snatch

On the 7:00 – 55% of 1RM Squat Snatch

On the 8:00 – 60% of 1RM Squat Snatch

Pausing Snatch Deadlift (4×3 Climbing)


the pause will take place just below the knee, and we are to hold there for a full 2-second pause. The lift will conclude by standing tall after the pause, and athlete’s are allowed to drop from the top of bringing the weight down.
Set #1 – 3 Pausing Reps @ 75% of 1RM Snatch

Set #2 – 3 Pausing Reps @ 80% of 1RM Snatch

Set #3 – 3 Pausing Reps @ 85% of 1RM Snatch

Set #4 – 3 Pausing Reps @ 90% of 1RM Snatch

06.16.17

CrossFit Ecstatic – CrossFit


1: Clean and Jerk (60%/2+1, 70%/2+1, 75%/2+1, 80%/2+1, (85%/2+1)3)

2: Front Squat (60%/2, 70%/2, 75%/2, 80%/2, (85%/2)2)

Conditioning

3: Jackie (Time)


For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups

4: Metcon (Time)


3 RFT:
20 Cal Bike
20 Cal Row
Rest 1:00

06.15.17

CrossFit Ecstatic – CrossFit


1: Metcon (AMRAP – Rounds and Reps)


Death by Rope Climbs
Min 1 = 1 Rope Climb, Min 2 = 2 Rope climbs, Min 3 = 3 Rope climbs and so on and so on… for how long you can

Conditioning

2: The Quick and the Dead (Time)


For time:
3-9-15-21-15-9-3
Deadlifts (205/145#)
Box Jumps (24/20″)

06.14.17

CrossFit Ecstatic – CrossFit


1: Back Squat (60%/2, 70%/2, 75%/2, 80%/2, 85%/2, 90%/1, 95%/1)

Conditioning

2: Metcon (Time)


21-15-9:
Snatches, 135/95
GHDSU
Directly into:
21-15-9:
Clean & Jerks, 135/95
Bar Muscle-ups
Directly into:
21-15-9:
Bar Facing Burpees
TTB

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