01.04.16 – Comp

CrossFit Ecstatic – Comp

 

A1: Snatch Push Press + Overhead Squat (4×2)


Every 2 minutes, for 8 minutes (4 sets):
(Snatch Push Press + Overhead Squat) x 2 reps

Build over the course of the four sets.

Followed by…

A2: Snatch Balance (3×2)


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

Build to a heavy-ish double.

Followed by…

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


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 (5×8)


Every 3 minutes, for 15 minutes (5 sets):
Push Press x 8 reps

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

C: Metcon (AMRAP – Reps)


Four sets of:
30 seconds of Ring Dips (with a hold) @ 10X2*
(externally rotate at the top, thumbs out and hold for 2 seconds)
Rest 30 seconds
30 seconds of Strict Chest-to-Bar Pull-Ups
Rest 30 seconds
30 seconds of Handstand Walk x Max Distance
Rest 30 seconds

*If you are adhering to the tempo then the maximum to possibly be achieved in 30 seconds is 10 reps.

D: Metcon (4 Rounds for time)


Four sets of:
Row 500 Meters
Rest 4 minutes

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

01.02.16 – Comp

CrossFit Ecstatic – Comp

 

A: Banded Deadlift (10×1)


Ten sets of:
Banded Deadlift x 1 rep @ 55%
Rest 30 seconds

B: Deadlift (3×6)


Every 3 minutes, for 9 minutes (3 sets):
Deadlift x 6 reps
Set 1 – @ 60%
Set 2 – @ 65%
Set 3 – @ 72% (2% heavier than last week)

C: Metcon (AMRAP – Rounds and Reps)


Complete as many rounds and reps as possible in 30 minutes of:
Run 800 meters
50 meter Farmers Carry (24/16 kg)
15 Double Kettlebell Shoulder to Overhead (24/16 kg)
50 meter Farmers Carry (24/16 kg)
12 Front Racked Double Kettlebell Walking Lunge Steps (24/16 kg)
50 meter Farmers Carry (24/16 kg)
9 Double Kettlebell Thrusters (24/16 kg)
50 meter Farmers Carry (24/16 kg)

D: Metcon (AMRAP – Reps)


Every minute, on the minute, for 10 minutes (5 sets):
Minute 1 – 12 GHD Sit-Ups
Minute 2 – 40 Wrist Curls (45/33 lb barbell)
(lay forearms on bench palms up and perform wrist curls)

01.02.16 – Community WOD

CrossFit Ecstatic – Community WOD

 

Metcon (Time)


In teams of two, alternating each movement, complete ten rounds of:
10 Dumbbell Hang “Clusters”
10 Burpees
Run 300 Meters

(Partner A performs 10 hang “Clusters”; Partner B performs 10 burpees; Partner A runs 300 Meters; Partner B performs 10 hang “Clusters”; etc…. A “Cluster” is a Clean into a Thruster)

12.31.15 – Comp

CrossFit Ecstatic – Comp

 

A: Front Squat (2-2-2-1-1-1-1-1)


Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%

Rest one minute, and then…

Every two minutes, for 6 minutes (3 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep

B: Metcon (Time)


Build to 85-90% of your 1-RM Clean & Jerk, and then…

For time:
10 Clean & Jerks @ 85% of your 1-RM

*Penalty – If you fail an attempt, perform 10 Burpees Over the Barbell before taking your next attempt. Note how many, if any, attempts were failed over the course of the 10 reps.

C: Back Squat (5×5)


Every 2 minutes, for 10 minutes (5 sets) of:
Back Squat x 5 reps @ 80% of 1-RM

D: Metcon (3 Rounds for reps)


Against a 5-minute running clock, perform the following:
Row 1000/800 Meters
Muscle-Ups x Max Reps

Rest 3 minutes between sets, and perform a total of three sets. Note your rowing time and the number of muscle-ups achieved in each of the three sets.

12.30.31 – Comp

CrossFit Ecstatic – Comp

 

A: Power Jerk + 2 Split Jerks (6×2)


Every two minutes, for 12 minutes (6 sets) of:
2 Power Jerks + 2 Split Jerks
(pause for 2 seconds in receiving of both split jerks)

Goal is to use the same weight as last week.

B: Bench Press (5×3)


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

Begin at 85% of your current 2-RM and the goal is to build every set.

C: Helen (Time)


3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups

D: Metcon (AMRAP – Reps)


Three sets of:
Banded Hamstring Curl x 60 seconds
Rest as needed
Weighted Hip Thrusts x 10 reps @ 21X1
Rest as needed

12.30.15 – Fitness

CrossFit Ecstatic – Fitness

 

A: Metcon (AMRAP – Reps)


Three sets of:
Supinated-Grip Barbell Rows x 8-10 reps @ 2111
Rest 45-60 seconds
Nose-to-Wall Handstand Hold x 45-60 seconds
Rest 45-60 seconds
Strict Toes to Bar (or hanging leg raises) x 6-8 reps @ 2110
Rest 45-60 seconds
Side Planks x 30 seconds each side
Rest 60 seconds
Record weight used in comment section

B: Metcon (Time)


Three rounds for time of:
10 Strict Pull-Ups
30 Kettlebell Swings
Run 400 Meters
Record weight used in comment section

12.30.15 – Performance

CrossFit Ecstatic – Performance

 

A: Weighted Pull-ups (3-2-1-1-1-1)


Weighted Pull-Ups:
*Set 1 – 3 reps
*Set 2 – 2 reps
*Sets 3-6 – 1 rep

Rest 2-3 minutes between sets, building to today’s 1-RM

B: Metcon (Time)


Three rounds for time of:
30 Kettlebell Swings (24/16 kg)
20 Pull-Ups
Run 400 Meters

12.29.15 – Comp

CrossFit Ecstatic – Comp

 

A1: Power Clean (5×2)


Every 2 minutes, for 10 minutes (5 sets):
Power Clean x 2 reps

Build to today’s heavy double, and then…

A2: Clean (4×2)


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

Build to today’s heavy double, and then…

A3: Clean Pull (3×2)


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

B: Back Squat (find todays Heavy 1 Rep)


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 6 reps @ 2-4% heavier than last week
Station 2 – 30 seconds of Double-Unders for max reps

Note load used and number of double-unders achieved.

D: Metcon (AMRAP – Reps)


Two sets, not for time of:
15 Supinated Wrist Curls
(palms up, forearms on bench)
Rest 30 seconds
15 Pronated Wrist Curls
(palms down, forearms on bench)
Rest 30 seconds
20-25 GHD Sit-Ups
Rest as needed

12.29.15 – Fitness

CrossFit Ecstatic – Fitness

 

A: Metcon (AMRAP – Reps)


Four sets of:
Russian Step-Ups x 10 reps each leg
Rest 45 seconds
Supine Ring Rows x 10-12 reps @ 2111
Rest 45 seconds
Push-Ups x 12-15 reps @ 2011
Rest 45 seconds

B: Metcon (AMRAP – Rounds and Reps)


In teams of two, partners alternate complete rounds to complete as many rounds and reps as possible in 12 minutes of:
12 Wall Ball Shots (20/12 lbs)
12 Burpees

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