01.18.16 – Performance

CrossFit Ecstatic – Performance

 

A: Metcon (AMRAP – Reps)


Deadlift x 15 reps @ 2011
Rest 15-20 seconds
Strict Handstand Push-Ups x Max Reps
Rest 2 minutes
Deadlift x 10 reps @ 2011
Rest 15-20 seconds
Strict Handstand Push-Ups x Max Reps
Rest 2 minutes
Deadlift x 5 reps @ 2011
Rest 15-20 seconds
Strict Handstand Push-Ups x Max Reps

Increase the deadlift load each set, with the goal of selecting a weight that is extremely challenging for the final 2-3 reps of each set.
If you’re unable to get a minimum of 5-6 strict handstand push-ups, perform an L-Seated Dumbbell Press with a weight that will allow you to get at least 10 reps in your first set.
Note weight

B: Metcon (AMRAP – Rounds and Reps)


Against a 2-minute running clock, complete as many rounds and reps as possible of:
10 Alternating Reverse Lunges (115/75 lbs)
10 Push Press (115/75 lbs)
Rest 2 minutes between sets, and complete a total of 4 sets for max reps.

01.18.16 – Comp

CrossFit Ecstatic – Comp

 

A1: Drop Snatch (4×2)


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

Build over the course of the four sets, but focus more on speed and stability than load used.

Followed by…

A2: Snatch Balance (3×2)


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

Followed by…

A3: Snatch Balance (3×1)


Every 2 minutes, for 6 minutes (3 sets):
Snatch Balance x 1 rep

Build to today’s heavy.

Followed by…

A4: Snatch Pull + Hang Snatch + Snatch from Below the Knee + Snatch (6×1)


Six sets of:
Snatch Pull + Hang Snatch + Snatch from Below the Knee + Snatch
(it’s ok to drop the barbell between lifts; get set and make your lifts technically sound)
Rest 2 minutes between sets

Build to today’s heaviest complex…but make sure your mechanics are clean and consistent.

B: Push Press (5×6)


Every 3 minutes, for 15 minutes (5 sets):
Push Press x 6 reps

Aim for three heavy work sets. Goal is to be 3-5% heavier than last week.

C: Metcon (AMRAP – Reps)


Three sets of:
Strict Handstand Push Ups x 10-12 reps
(if 10-12 reps are easily achieved, add a deficit to make this rep range challenging)
Rest 30 seconds
Strict Pull-Ups x 15 reps @ 2011
(if this is easily achieved, add weight to make this rep range challenging)
Rest 30 seconds

Rest 60 seconds and then . . .

Three sets of:
Weighted Stationary Dips x 8-10 reps
(DO NOT substitute this with weighted ring dips. If you don’t have a place to do stationary dips then substitute this with unweighted ring dips x 15 reps @ 20X2)
Rest 30 seconds
Supinated-Grip Bent-Over Barbell Rows x 8-10 reps @ 2111
Rest 30 seconds

D: Metcon (6 Rounds for time)


Six sets for times of:
Row 350 Meters
Rest 3 minutes

These are all out maximal efforts. Aim is to acheive maximum heart rate.

01.16.16 – Community Wod

CrossFit Ecstatic – Community WOD

 

Metcon (AMRAP – Rounds and Reps)


Fitness:
In teams of two, alternate full rounds to complete as many rounds and reps as possible in 18 minutes of:
9 Burpee Box Jump-Overs
9 Kettlebell Goblet Squats

or

Performance:
In teams of two, alternate full rounds to complete as many rounds and reps as possible in 18 minutes of:
9 Burpee Box Jump-Overs (24″/20″)
9 Front Squats (155/105 lbs)

01.16.16 – Comp

CrossFit Ecstatic – Comp

 

A: Sumo Deadlift (10×2)


Every minute, on the minute, for 10 minutes:
Sumo Deadlift x 2 reps @ 65%

B: Deadlift (4-6-6)


Deadlift:
Set 1 – 4 reps @ 60%
Set 2 – 6 reps @ 70%
Set 3 – 6 reps @ 76% (up 2% from last week)
Rest 3 minutes between sets.

C: Metcon (3 Rounds for time)


Three sets of:
60 Calorie Assault Bike
40 Walking Lunges with 24/16 kg KBs in Farmer’s Carry
20 Burpee Box Jump Overs (24″/20″)
40 Kettlebell Swings (32/24 kg)
Rest 4 minutes

01.15.16 – Fitness

CrossFit Ecstatic – Fitness

 

A: Metcon (AMRAP – Reps)


Four sets of:
Romanian Deadlift x 6-8 reps @ 30X1
Rest 45 seconds
Single Arm Dumbbell Press x 8-10 reps each arm
Rest 45 seconds
Hollow Body Hold x 45-60 seconds
Rest 45 seconds
Note weight

B: Metcon (AMRAP – Rounds and Reps)


Complete as many reps as possible in 5 minutes of:
Dumbbell Man-Makers
(push-up, row left, row right, power clean, push press)
Note weight

01.15.16 – Performance

CrossFit Ecstatic – Performance

 

A: Clean and Jerk (10×1)


Every 3 minutes, for 30 minutes (10 sets):
Clean & Jerk

Use the ten sets to build to today’s 1-RM Clean & Jerk.

B: Grace (Time)


For Time: 30 Clean and Jerks, 135# / 95#
This is performed as a ground to overhead anyhow, it does not need to be a proper clean and jerk.

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

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