02.24.16 – Comp

CrossFit Ecstatic – Comp

 

A: 3-Position Snatch


high hang, mid-thigh, then 2″ below the knee
Five sets of:
3-Position Snatch @ 70-75%
(high hang, mid-thigh, floor)
Rest as needed

B: Metcon (Time)


For time:
50/35 Calories of Assault Bike
100 Double-Unders
40/25 Calories of Assault Bike
80 Double-Unders
30/20 Calories of Assault Bike
60 Double-Unders

Rest until the running clock reaches 20:00, and then…

C: Metcon (Time)


When the running clock reaches 20:00…

For time:
50 Calories of Rowing
25 Burpees Over the Erg
40 Calories of Assault Bike
20 Burpees Over the Erg
30 Calories of Assault Bike
15 Burpees Over the Erg

D: Metcon (No Measure)


Spend 15-20 minutes doing breathing work and stretching, calm your mind, reflect on the many months of hard work you’ve put in, and look forward to the coming days of exhibiting that hard work in the 2016 Open.

02.24.16 – Fitness and Performance

CrossFit Ecstatic – Fitness and Performance

 

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 @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 83%
(athletes are allowed only on full breathing cycle at the top of the lift –
exhale, inhale, brace and descend – once more rest is taken at the top,
the set is over)

B: Metcon (5 Rounds for time)


Every 3 minutes, for 15 minutes (5 sets) for times:
Row 250/200 Meters
8 Front Squats (175/115 lbs)
12 Toes to Bar

02.23.16 – Performance

CrossFit Ecstatic – Performance

 

A: Snatch


Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1 rep

Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 90, 90+, 95, 95+

B: Metcon (AMRAP – Rounds and Reps)


Complete as many rounds and reps as possible in 6 minutes of:
6 Snatches (155/105 lbs)
30 Double-Unders

02.23.16 – Comp

CrossFit Ecstatic – Comp

 

A: CrossFit Games Open 14.4 (AMRAP – Reps)


14-Minute AMRAP:
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups
2014 Open Scores to Beat
Males – Rich Froning 277 reps
Females – Samantha Briggs 256 reps

Rest until fully recovered, and then…

B: Metcon (Time)


Three rounds for time of:
10 Strict Handstand Push-Ups
15 Chest-to-Bar Pull-Ups
20 Alternating Pistols

C: Metcon (No Measure)


40-Foot Backward Straddle Scoot

followed by…

Three sets of:
Tuck Rock to Tuck Sit x 15 reps
Rest 60 seconds

followed by…

Bottom Balance Complex x 60 seconds

02.23.16 – Fitness

CrossFit Ecstatic – Fitness

 

A: Metcon (AMRAP – Reps)


Every minute, on the minute, for 21 minutes:
Minute 1 – Bulgarian Goat Bag Swings x 8 reps @ 2011
Minute 2 – Supine Leg Curl with Med Ball x 8 reps
Minute 3 – Tempo Push-Ups x 10-12 reps @ 1111

B: Metcon (AMRAP – Rounds and Reps)


Complete as many reps as possible in 6 minutes of:
12 Alternating Single-Arm DB Snatches
24 Jumping Lunges

02.22.16 – Performance

CrossFit Ecstatic – Performance

 

A: Front Squat


Every two minutes, for 16 minutes (8 sets of):
Front Squat x 3-4 reps

*Use the same weight used on February 12th.

B: Metcon (AMRAP – Rounds and Reps)


Complete as many rounds and reps as possible in 6 minutes of:
30 Wall Ball Shots
30 Pull-Ups
30 Double-Unders

2.22.16 – Comp

CrossFit Ecstatic – Comp

 

A: Snatch


Take 20 minutes to build to today’s 1-RM Snatch

and then…

Five sets of:
Snatch x 1 rep @ 90% of today’s single
Rest as needed

B: Clean and Jerk


Take 20 minutes to build to today’s 1-RM Clean & Jerk

and then…

Five sets of:
Clean & Jerk x 1 rep @ 90% of today’s single
Rest as needed

C: Back Squat


Every minute, on the minute, for 8 minutes:
Back Squat x 2 reps @ 75-80% of 1-RM

02.22.16 – Fitness

CrossFit Ecstatic – Fitness

 

A: Metcon (AMRAP – Reps)


Four sets of:
Front Squats x 6-8 reps
Rest 10 seconds
Farmer’s Carry x 100 Meters
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

B: Metcon (AMRAP – Rounds and Reps)


Complete as many rounds and reps as possible in 6 minutes of:
6 Burpees
6 Strict Pull-Ups
12 Wall Ball Shots

02.19.16 – Comp

CrossFit Ecstatic – Comp

 

A: Metcon (3 Rounds for time)


Three sets for times and efficiency:
5 Dumbbell Squat Snatches – Left (75/55 lbs)
5 Dumbbell Squat Snatches – Right (75/55 lbs)
10 Toes to Bar
10 Alternating Pistols
Rest 2 minutes

This is SKILL work. You should be focused on establishing a good rhythm and efficiency with these movements, and on ensuring that you’re meeting the judging standards for each movement. Use a training partner as a judge and be strict with each other so that you train to perform correctly.

B: Metcon (Time)


Four rounds for time of:
5 Squat Cleans (185/125 lbs)
10 Chest-to-Bar Pull-Ups
20 Double-Unders

Rest exactly 5 minutes, and then…

C: Metcon (Time)


Complete rounds of 12, 9 and 6 reps for time of:
185/125 lb Overhead Squat
Chest-to-Bar Pull-Ups

Rest exactly 5 minutes, and then…

D: Metcon (Time)


Four rounds for time of:
10 Deadlifts (185/125 lbs)
20 Wall Ball Shots (30/20 lbs)

02.20.16 – Community WOD

CrossFit Ecstatic – Community WOD

 

Metcon (AMRAP – Rounds and Reps)


Complete as many rounds and reps as possible in 3 minutes of:
10 Single-Arm Dumbbell Snatches
5 Burpee Box Jump-Overs
5 Toes to Bar
Rest 3 minutes between sets, and complete a total of five sets.

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