02.15.16 – Comp

CrossFit Ecstatic – Comp

 

A: Metcon (AMRAP – Reps)


Three sets, not for time, of:
Tempo Muscle-Ups x 3-6 reps
(pause for 1 full second in the receiving position of the transition – bottom of the dip, then pause for 2 full seconds at the top of the movement – full elbow extension with pinkies to thighs)
Unbroken Double-Unders x 40-50 reps
(set your goal number and establish a good consistent rhythm to keep unbroken each set)
L-Sit x 30-45 seconds

B: Muscle Snatch


Every 2 minutes, for 6 minutes (3 sets):
Muscle Snatch x 2 reps

Followed by…

B: 3-Position Snatch


high hang, mid-thigh, then 2″ below the knee
Every 3 minutes, for 15 minutes (5 sets):
3-Position Snatch @ 75-85%
(high hang, mid-thigh, and then 2″ below the knee – pause at a full stop for 1 full second in each starting position)

Followed by…

B: 2 Snatch Lift-Offs + Snatch Pull


Snatch Lift-Off = floor to mid-patella, then pause for 1 second, then return to the floor
Every 2 minutes, for 6 minutes (3 sets):
2 Snatch Lift-Offs + Snatch Pull @ 90-95% of 1-RM Snatch
(Snatch Lift-Off = floor to mid-patella, then pause for 1 second, then return to the floor)

C: Back Squat


Back Squat
*Set 1 – 5 reps
*Set 2 – 3 reps
*Set 3 – 1 rep
*Set 4 – 5 reps
*Set 5 – 3 reps
*Set 6 – 1 rep
Rest 2-3 minutes between sets.

Choose the loads based on feel, but these should be heavy!

D: Metcon (2 Rounds for time)


Two sets for times of:
40 Wall Ball Shots (20/14 lbs)
30 Bar Facing Burpees Over the Barbell
20 Overhead Squats (135/95 lbs)
10 Muscle-Ups
Rest 5 minutes

02.15.16 – Performance

CrossFit Ecstatic – Performance

 

A: Power Clean


Take 15-20 minutes to build to today’s 1RM Clean or Power Clean

B: Metcon (AMRAP – Reps)


Every minute, on the minute, for 15 minutes:
Minute 1 – 5 Power Cleans @ 65-75% of today’s 1RM
Minute 2 – 200 Meter Run
Minute 3 – 20 Ring Dips
(modify ring dips to number that can be performed in 45 seconds or less)
200M counts as 1 rep

C: Metcon (AMRAP – Reps)


Every minute, on the minute, for 6 minutes:
Minute 1 – Lean Away Pull-Ups x 3-4 reps @ 4111
Minute 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm

02.13.16 – Community WOD

CrossFit Ecstatic – Community WOD

 

Metcon (AMRAP – Rounds and Reps)


In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of:
Station 1 – 300 Meter Row
Station 2 – 30/15 Push-Ups
Station 3 – 30 Box Jump Overs
Station 4 – 30 Goblet Squats

02.13.16 – Comp

CrossFit Ecstatic – Comp

 

A: Back Squat


Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 4-6 reps @ 85%

B1: Metcon (AMRAP – Rounds and Reps)


Complete as many rounds and reps as possible in two minutes of:
4/2 Muscle-Ups
8 Deadlifts (225/155 lbs)

Rest 3 minutes, and then…

B2: Metcon (AMRAP – Rounds and Reps)


Complete as many rounds and reps as possible in two minutes of:
4 Power Cleans (185/135 lbs)
8 Chest-to-Bar Pull-Ups

Rest 3 minutes, and then…

B3: Metcon (AMRAP – Rounds and Reps)


Complete as many rounds and reps as possible in two minutes of:
4 Front Squats (155/105 lbs – from the floor)
8 Toes to Bar

Rest 3 minutes, and then…

B4: Metcon (AMRAP – Rounds and Reps)


Complete as many rounds and reps as possible in two minutes of:
4 Power Snatches (135/95 lbs)
20 Double-Unders

Rest 3 minutes, and then…REPEAT B1 through B4.
The “B” portion should take you exactly 37 minutes. Post results as follows (male example):
MU/DL – 38 reps (3 + 2)/32 reps (2 + 8)
PC/C2B – 36 reps (3 + 0)/30 reps (2 + 6)
FS/PU – 44 reps (3 + 8)/38 reps (3 + 2)
PS/DU – 69 reps (2 + 21)/54 reps (2 + 6)

C: Metcon (AMRAP – Reps)


Three sets of:
Glute-Ham Raises x 8 reps @ 3011
Rest as needed
GHD Sit-Ups x 15-20 reps
Rest as needed

02.12.16 – Fitness

CrossFit Ecstatic – Fitness

 

A: Metcon (AMRAP – Reps)


Three sets of:
Front Squat x 6-8 reps
Rest 60 seconds
Row 250 Meters
Rest 60 seconds
Plank to Elbows x 8-10 reps
Rest 60 seconds

B: Metcon (AMRAP – Rounds and Reps)


Complete as many rounds and reps as possible in 6 minutes of:
3 Dumbbell Ground to Overhead
3 Burpees
6 Dumbbell Ground to Overhead
6 Burpees
9 Dumbbell Ground to Overhead
9 Burpees
12 Dumbbell Ground to Overhead
12 Burpees

note weight

C: Single Arm Row


Three sets of:
Single Arm Row x 10-12 reps each arm @ 2110

02.12.16 – Performance

CrossFit Ecstatic – Performance

 

A: Front Squat


Every two minutes, for 12 minutes (6 sets of):
Front Squat x 2-3 reps

B: Metcon (AMRAP – Rounds and Reps)


Complete as many rounds and reps as possible in 6 minutes of:
3 Hang Power Cleans (135/95 lbs)
3 Burpees Over the Barbell
6 Hang Power Cleans
6 Burpees Over the Barbell
9 Hang Power Cleans
9 Burpees Over the Barbell
12 Hang Power Cleans
12 Burpees Over the Barbell

C: Single Arm Dumbbell Row


Every two minutes, for 6 minutes (3 sets):
Single Arm Dumbbell Row x 10-12 reps each arm @ 2110

02.12.16 – Comp

CrossFit Ecstatic – Comp

 

A: Front Squat


Front Squat
*Set 1 – 4 reps @ 65%
*Set 2 – 3 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 1 rep @ 85%
*Sets 5-8 – 1 rep @ 90-94%
Rest 2-3 minutes between sets.

B: Snatch


try to increase the loads for your tops sets of each movement.

Every 2 minutes, for 8 minutes (4 sets):
3-Position Snatch
(high hang, mid-thigh, then floor – build over the four sets)

Followed by…

Every 2 minutes, for 8 minutes (4 sets):
2-Position Snatch
(mid-thigh, then floor – build over the four sets)

Followed by…

Every 2 minutes, for 10 minutes (5 sets):
Snatch x 1 rep
(build over the course of the five sets)

C: Metcon (AMRAP – Reps)


Every minute, on the minute, for 6 minutes:
3-8 Strict Handstand Push-Ups
3-8 Bar Muscle-Ups

*Choose a rep range that will be challenging, but one in which you will be able to complete the full six minute piece.

D: Metcon (2 Rounds for reps)


Complete as many rounds and reps as possible in 3 minutes of:
3 Hang Squat Cleans (135/95 lbs)
6 Thrusters (135/95 lbs)
9 Shoulder to Overhead (135/95 lbs)
12 Box Jump-Overs (24″/20″)

Rest exactly 3 minutes, and then…

For time:
Row 750 Meters

Rest until the running clock hits 12:00, and then repeat all of the above.

Enter results as follows:
Round 1 – 3 rds + 2 reps, 2:32
Round 2 – 2 rds + 22 reps, 2:40

02.11.16 – Fitness

CrossFit Ecstatic – Fitness

 

A: Unsupported Seated Strict Press


Five sets of:
Unsupported Seated Strict Press x 5-6 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes

B: Metcon (4 Rounds for reps)


Against a 2-minute running clock, complete:
250 Meter Row
Push-Ups x Max Reps

Rest 2 minutes between sets and complete four sets.

02.11.16 – Performance

CrossFit Ecstatic – Performance

 

A: Unsupported Seated Strict Press


Five sets of:
Unsupported Seated Strict Press x 5-6 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes

B: Metcon (4 Rounds for reps)


Against a 2-minute running clock, complete:
250 Meter Row
Ring Dips x Max Reps

Rest 2 minutes between sets and complete four sets.

02.10.16 – Performance

CrossFit Ecstatic – Performance

 

A: Hang Snatch


Every 2 minutes, for 12 minutes (6 sets):
Hang Snatch x 2-3 reps
(pause in the receiving position for 1-2 seconds)

Focus on speed and perfect mechanics, and build in load over the course of the sets.

B: Metcon (Time)


Three rounds for time of:
30 Overhead Walking Lunge Steps (45/25 lbs plate)
15 Pull-Ups
400 Meter Run

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