01.15.16 – Comp

CrossFit Ecstatic – Comp

 

A: Clean and Jerk (8 Sets: 2-2-1-1-1-1-1-1)


Every 3 minutes, for 24 minutes (8 sets):
Clean & Jerk
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 70%
*Set 3 – 1 rep @ 75%
*Set 4 – 1 rep @ 80%
*Set 5 – 1 rep @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 1 rep @ 90+%
*Set 8 – 1 rep @ 90+%

B: Back Squat (5-RM)


Take 20 minutes to build to a 5-RM Back Squat

Goal should be more than 85% of your 1-RM.

C: Metcon (4 Rounds for time)


Every 8 minutes, for 32 minutes (4 sets), perform the following for times:
Row 500 Meters
15 Hang Squat Cleans (135/95 lbs)
20 Chest-to-Bar Pull-Ups

These should be sprints! Go hard, then try to recover as best as possible before the next interval and then go hard again. Note times for each set, but I want to see full effort for each of the four sets.

01.13.16 – Fitness

CrossFit Ecstatic – Fitness

 

A: Metcon (AMRAP – Reps)


Three sets of:
Back Squat x 8-10 reps @ 30X1
Rest 60 seconds
Kettlebell Swings x 20 reps
Rest 60 seconds
Supine Ring Rows x 10-12 reps @ 2111
Rest 60 seconds
Note weight

B: Metcon (AMRAP – Rounds and Reps)


Complete as many rounds and reps as possible in 12 minutes of:
20 Calories of Assault Bike
20 Alternating Reverse Lunges with KBs or DBs
Note weight

01.13.16 – Comp

CrossFit Ecstatic – Comp

 

A1: Power Jerk (3×1)


Every two minutes, for 6 minutes (3 sets):
Power Jerk x 1 rep

Immediately followed by…

A2: Split Jerk (3×2)


Every two minutes, for for 6 minutes (3 sets):
Split Jerk x 2 reps
(pause for 2-3 seconds in the receiving position after the second rep)

Immediately followed by…

A3: Split Jerk (3×1)


Every two minutes, for for 6 minutes (3 sets):
Split Jerk x 1 rep

B: Bench Press (6×2)


Six sets of:
Bench Press x 2 reps @ 90-95% of last week’s 3-RM
Rest 90 seconds

C: Metcon (AMRAP – Rounds and Reps)


Complete as many rounds and reps as possible in 5 minutes of:
10 Deadlifts (315/225 lbs)
15 Strict Handstand Push-Ups

D: Metcon (AMRAP – Reps)


Three sets, with no rest, of:
Banded Hamstring Curls x 30 reps
Banded Glute Bridges x 30 reps
Banded Lateral Leg Raises x 15 reps each leg

01.13.16 – Performance

CrossFit Ecstatic – Performance

 

A: Metcon (AMRAP – Reps)


Four sets of:
Back Squat x 6-8 reps @ 30X1
(challenge yourself, if you achieve 8 reps, you must increase the weight)
Rest 90 seconds
Wall Slides x 5 reps @ 3030
Rest 90 seconds
Note weight

B: Metcon (AMRAP – Rounds and Reps)


Complete as many rounds and reps as possible in 12 minutes of:
10 Burpees
20 Alternating Reverse Lunges with KBs or DBs
30 Double-Unders
Note weight

01.12.16 – Performance

CrossFit Ecstatic – Performance

 

A: Push Press (6 sets: 5-3-1-1-1-1)


Every 3 minutes, for 18 minutes (6 sets):
Push Press
*Set 1 – 5 reps
*Set 2 – 3 reps
*Sets 3-6 – 1 rep

The goal is to build to today’s 1-RM Push Press.

B: Metcon (Time)


Three rounds for time of:
10 Strict Handstand Push-Ups
20 Pull-Ups
Run 300 Meters

01.12.16 – Fitness

CrossFit Ecstatic – Fitness

 

A: Metcon (AMRAP – Reps)


Four sets of:
Bench Press x 8-10 reps @ 20X1
Rest 45 seconds
Strict Pull-Ups x 6-8 reps @ 21X0
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds
Note weight

B: Metcon (Time)


Three rounds for time of:
10 Dumbbell Push Press
10 Burpee Box Jump-Overs
Run 300 Meters
Note weight

01.12.16 – Comp

CrossFit Ecstatic – Comp

 

A1: Power Clean (3×2)


Every 2 minutes, for 6 minutes (3 sets):
Power Clean x 2 reps

Immediately followed by…

A2: Power Clean (3×1)


Every 2 minutes, for 6 minutes (3 sets):
Power Clean x 1 rep

Immediately followed by…

A3: Clean (4×1)


Every 2 minutes, for 8 minutes (4 sets):
Clean x 1 rep

Immediately followed by…

A4: Clean Pull (2×2)


Every 2 minutes, for 4 minutes (2 sets):
Clean Pulls x 2 reps

Weight on the barbell should increase throughout the 24 minutes.

B: Back Squat (today’s Heavy)


In 15 minutes or less, build to today’s “heavy”…
Back Squat x 1 rep

The goal is to establish today’s “heavy” lift. “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. Stop as soon as you determine that you’ve reached that load.

C: Metcon (AMRAP – Reps)


Every two minutes, for 24 minutes (6 sets of each):
Station 1 – Back Squat x 3 reps @ 2-4% heavier than last week
(this should be somewhere between 76-85% if you’re just joining)
Station 2 – 10 Burpees to Target 6″ Above Reach
Note weight

D: Toes-To-Bar (For max reps: Toes to Bar x Max Unbroken Reps)

01.11.16 – Performance

CrossFit Ecstatic – Performance

 

A: Clean (6×1.1.1.1)


Every 3 minutes, for 18 minutes (6 sets):
Clean x 1.1.1.1
(rest 10 seconds between each single)

B: Metcon (3 Rounds for time)


Three sets for times of:
250 Meter Row
20 Wall Ball Shots (20/12 lbs)
20 Kettlebell Swings (32/24 kg)
Rest 3 minutes

01.11.16 – Comp

CrossFit Ecstatic – Comp

 

A1: Snatch Push Press + Overhead Squat (5×2)


Every 2 minutes, for 10 minutes (5 sets):
(Snatch Push Press + Overhead Squat) x 2 reps

Build over the course of the five sets.

Followed by…

A2: Snatch Balance (4×2)


Every 2 minutes, for 8 minutes (4 sets):
Snatch Balance x 2 reps

Build to a heavy-ish double.

Followed by…

A3: 2 Snatch Pulls + 2 Hang Snatches + 2 Snatches (6×1)


Six sets of:
2 Snatch Pulls + 2 Hang Snatches + 2 Snatches
(drop the barbell between the two pulls and two snatches, and between the two hang snatches if you need to – it’s more important that you work on perfect positioning and mechanics)
Rest 2 minutes between sets

Build to a load that is heavy, but allows you to maintain mechanics.

B: Push Press (3×8)


Every 3 minutes, for 9 minutes (3 sets) of:
Push Press x 8 reps

Goal is to use last week’s top weight for all three sets.

C: Metcon (AMRAP – Reps)


Four sets of:
2 Muscle Ups + 5 Ring Dips (with a hold) @ 20X2
(externally rotate at the top, thumbs out and hold for 2 seconds)
Rest 30 seconds
Weighted Chest-to-Bar Pull-Ups x 2-3 Reps
(all weighted pull-ups should be strict – a little bit of body english at the top is acceptable. Strict weighted pull ups if unable to perform chest to bar)
Rest 30 seconds

Rest 3 minutes and then . . .

Four sets of:
60 seconds of Handstand Walk x Max Distance
Rest 60 seconds
Note weight

D: Metcon (6 Rounds for calories)


Six sets for max calories of:
60 seconds of Assault Bike
Rest 3 minutes

*If you don’t have access to an Assault Bike, you may substitute with a Concept 2 rower
**These are all out maximal efforts. Aim is to acheive maximum heart rate.

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