01.08.16 – 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: Clean and Jerk (6×2-3)


Build to 90% of your 1-RM Clean & Jerk, and then…
Every minute, on the minute, for 6 minutes:
2-3 Clean & Jerks @ 85% of your 1-RM

If you completed the 10 reps at 85% in under 5 minutes last week, aim to perform 3 clean & jerks this week. If you were over 5 minutes last week, stick with two reps on the minute.

C: Back Squat (5×5)


Every 2 minutes, for 10 minutes (5 sets) of:
Back Squat x 5 reps @ 85% of 1-RM

D: Metcon (3 Rounds for calories)


Against a 6-minute running clock, perform the following:
50 Calories of Assault Bike
25 Chest-to-Bar Pull-Ups
Assault Bike for Max Calories

Rest 4 minutes between sets, and perform a total of three sets (26 minutes total time). Note the number of calories achieved each set.

01.08.16 – Fitness and Performance

CrossFit Ecstatic – Fitness and Performance

 

A: Metcon (AMRAP – Reps)


Every four minutes, for 16 minutes (4 sets) of:
Bench Press x 6-8 reps
Pull-Ups x Max Reps (OR…Strict Pull-Ups x Max Reps)
Note weight

B: Metcon (Time)


For time:
50/30 Push-Ups
300 Meter Run
30 Heavy Kettlebell Swings
300 Meter Run
50/30 Push-Ups
300 Meter Run
30 Heavy Kettlebell Swings
300 Meter Run
Note weight

01.07.16 – Fitness

CrossFit Ecstatic – Fitness

 

A: Metcon (AMRAP – Reps)


Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Supine Ring Rows x 10-12 reps @ 2111
Station 2 – Jumping Squats x 6-8 reps
Station 3 – Side Planks x 30 seconds each side

B: Metcon (AMRAP – Reps)


Every minute, on the minute, for 20 minutes (5 sets):
Minute 1 – 30 seconds of Assault Bike (for calories)
Minute 2 – 30 seconds of Russian Kettlebell Swings
Minute 3 – 30 seconds of Dumbbell Push Press
Minute 4 – 30 seconds of Toes to Bar

01.07.16 – Performance

CrossFit Ecstatic – Performance

 

A: Snatch (1-RM)


Take 15-20 minutes to build to today’s 1-RM Snatch

B: Metcon (AMRAP – Reps)


Every minute, on the minute, for 20 minutes:
Even minutes – 30 seconds of Rowing (for meters)
Odd minutes – Power Snatch or Snatch x 3 reps @ 70-80% of today’s 1RM

01.06.15 – Fitness and Performance

CrossFit Ecstatic – Fitness and Performance

 

A: Metcon (AMRAP – Reps)


Every 2 minutes, for 20 minutes (5 sets) of:
Station 1 – Front-Racked Alternating Reverse Lunges x 8-10 reps each leg @ 20X1
Station 2 – 60 seconds of Strict Handstand Push-Ups for max reps

B: Metcon (Time)


Four rounds for time of:
10 Toes to Bar
15 Box Jumps
20 Wall Ball Shots

01.06.16 – Comp

CrossFit Ecstatic – Comp

 

A1: Power Jerk (5×1)


Every two minutes, for 10 minutes (5 sets):
Power Jerk x 1 rep

Immediately followed by…

A2: Split Jerk (4×1)


Every two minutes, for 8 minutes (4 sets):
Split Jerk x 1 rep

B: Bench Press (6 sets: 3-2-1-1-3-3)


Every three minutes, for 18 minutes (6 sets) of:
Bench Press
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 3-RM Attempt
*Set 6 – 3-RM Attempt

C: Metcon (Time)


For Time:
12 Thrusters (165/110 lbs)
12 Burpees Over the Barbell
12 Squat Clean Thrusters (165/110 lbs)
12 Burpees Over the Barbell
12 Ground to Overhead (165/110 lbs)
12 Burpees Over the Barbell

D: Metcon (AMRAP – Reps)


Three sets of:
Barbell Seated Good Mornings x 8 reps
Rest 60 seconds
Box Step-Ups with Kettlebells x 8 reps per leg
Rest 60 seconds

01.05.16 – Performance

CrossFit Ecstatic – Performance

 

A: Metcon (AMRAP – Reps)


Every 3 minutes, for 18 minutes (6 sets) of:
5 Deadlifts @ 75-80%
10 Tall Box Jumps
(jump up, step down with support)
Note weight

B: Metcon (AMRAP – Rounds and Reps)


Complete as many rounds and reps as possible in 10 minutes of:
10 Power Cleans (155/105 lbs)
10 Burpees Over the Barbell
10 Chest to Bar Pull-Ups

01.05.16 – Fitness

CrossFit Ecstatic – Fitness

 

A: Metcon (AMRAP – Reps)


Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Deadlift x 6-8 reps @ 30X1
Station 2 – Supine Ring Rows x 10-12 reps @ 2111
Station 3 – 45-60 seconds of Double-Unders or Double-Under Practice

B: Metcon (AMRAP – Rounds and Reps)


Complete as many rounds and reps as possible in 10 minutes of:
10 Box Jumps
10 Alternating Dumbbell Snatches
10 Burpees

01.05.16 – Comp

CrossFit Ecstatic – Comp

 

A1: Power Clean (3-3-3-2-2-2-1-1-1)


Every 2 minutes, for 18 minutes (9 sets):
*Sets 1-3 – Power Clean x 3 reps
*Sets 4-6 – Power Clean x 2 reps
*Sets 7-9 – Power Clean x 1 rep

Build to today’s heavy single, and then…

A2: Halting Clean Deadlift + 2 Clean Pulls (3×1)


Every 2 minutes, for 6 minutes (3 sets):
Halting Clean Deadlift + 2 Clean Pulls

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 4 reps @ 2-4% heavier than last week
(this should be somewhere between 74-82% if you’re just joining)
Station 2 – 30 seconds of Toes to Bar

Note load used for back squats, and number of toes to bars achieved in each set.

D: Metcon (AMRAP – Reps)


Two sets of:
32/24 kg Kettlebell Towel Carry x Max Distance
(wrap a small hand or kitchen towel through the handle of each kettlebell, then squeeze the two ends in the palm of your hand and walk with the kettlebells as far as possible)
Rest as needed
GHD Sit-Ups x 20-25 reps
Rest as needed

01.04.16 – Fitness

CrossFit Ecstatic – Fitness

 

A: Metcon (AMRAP – Reps)


Every 2 minutes, for 32 minutes (4 sets) of:
Station 1 – Back Squat x 6-8 reps @ 32X1
Station 2 – Strict Pull-Ups x 8-12 reps @ 2110
Station 3 – Russian Kettlebell Swings x 25 reps
Station 4 – L-Seated Dumbbell Press x 10-12 reps @ 2111
Note weight used

B: Metcon (Time)


Against an 8-minute running clock, for max reps:
Row 1000 Meters
Wall Ball Shots (20/12 lbs)

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