01.21.16 – Fitness

CrossFit Ecstatic – Fitness

 

A: Metcon (AMRAP – Rounds and Reps)


Complete as many rounds and reps as possible in 7 minutes of:
Row 250 Meters
10 Thrusters

Rest 7 minutes
Note Weight


Complete as many rounds and reps as possible in 7 minutes of:
20 Jumping Lunges
20/15 Hand-Release Push-Ups

Rest 7 minutes


Complete as many rounds and reps as possible in 7 minutes of:
20 Box Jumps
10 Push Press
Note Height and Weight

01.20.16 – Comp

CrossFit Ecstatic – Comp

 

A1: 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…

A2: Split Jerk (5×1)


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

Build to today’s heavy.

B: Floor Press (1-RM)


Take 20 Minutes to build to today’s 1-RM Floor Press

Choose your strongest position for your grip width.

C: Metcon (Time)


For time:
15 Muscle-Ups
30 Deadlifts (275/185 lbs)
30 Box Jumps (30″/24″)

D: Metcon (AMRAP – Reps)


Three sets of:
Glute-Ham Raises x 8 reps @ 3011
Rest as needed
Tempo Ring Dips x Max Reps @ 2112
(set ends when you can no longer maintain the tempo)
Rest as needed

01.20.16 – Fitness

CrossFit Ecstatic – Fitness

 

A: Metcon (AMRAP – Reps)


Three sets of:
Back Squat x 8-10 reps @ 30X1
Rest 30 seconds
Dumbbell External Rotation x 8-10 reps @ 2020
Rest 30 seconds
Kettlebell Swings x 15-20 reps
Rest 2 minutes
Note Weight

B: Metcon (AMRAP – Rounds and Reps)


Complete as many rounds and reps as possible in 10 minutes of:
5 Dumbbell Man-Makers
100 Meter Run
Note Weight

01.20.16 – Performance

CrossFit Ecstatic – Performance

 

A: Metcon (AMRAP – Reps)


Five sets of:
Back Squat x 3-5 reps @ 30X1
Rest 60 seconds
Single-Arm Dumbbell Row x 8-10 reps @ 2020
Rest 60 seconds
Note Weight

B: Metcon (AMRAP – Rounds and Reps)


Complete as many rounds and reps as possible in 10 minutes of:
Deadlift x 1 rep
Hang Power Clean x 1 rep
Front Squat x 1 rep
Push Press x 1 rep
(You must perform 5 burpees any time the weight settles on the ground. Loading: Men=115 lbs, Women=75 lbs)

01.19.16 – Fitness

CrossFit Ecstatic – Fitness

 

A: Metcon (AMRAP – Reps)


Three sets of:
Supine Ring Row x 10-12 reps @ 2111
Rest 45 seconds
Hollow Rock (or Hold) x 30 seconds
Rest 45 seconds
Farmer’s Walk x 100 Meters
Rest 45 seconds
Prone Plank Hold x 45 seconds
Rest 45 seconds
Note Weight

B: Metcon (Time)


In teams of two, complete four rounds for time of:
12 Dumbbell Renegade Rows
400 Meter Run
(Partition the reps however you see fit, and stay with your partner on the run.)
Note Weight

01.19.16 – 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

This is the same sequence as last week. Your goal should be to make slight increases in the weights used, or keep them the same and note differences in comfort with that load this week.

B: Front Squat (todays heavy)


Take 15-20 minutes to build to today’s heavy Front Squat

C: Metcon (AMRAP – Reps)


Four sets of:
Tall Box Jumps x 4 reps
(these should be as high as you’re capable of jumping, and you should step down to a lower box and then the floor, or guide yourself down with your hands on the box – DO NOT jump off the top of the box each time)
Rest 60-90 seconds
Note Height

D: Metcon (Time)


For Time:
20 Back Squats (225/155 lbs)
150 Double Unders
15 Back Squats (255/170 lbs)
100 Double Unders
10 Back Squats (275/185 lbs)
50 Double Unders

01.19.16 – Performance

CrossFit Ecstatic – Performance

 

A: Metcon (AMRAP – Reps)


Four sets of:
Weighted Pull-Up x 2-3 reps @ 21X0
Rest 15-20 seconds
Strict Pull-Up x Max Reps @ 20X0
Rest 15-20 seconds
L-Sit x 30-45 seconds (accumulated)
Rest 2 minutes
Note Weight

B: Metcon (Time)


In teams of two, complete four rounds for time of:
12 Dumbbell Renegade Rows
400 Meter Run
(Partition the reps however you see fit, and stay with your partner on the run.)
Note Weight

01.18.16 – Fitness

CrossFit Ecstatic – Fitness

 

A: Metcon (AMRAP – Reps)


Three sets of:
Romanian Deadlift x 6-8 reps @ 3011
Rest 45 seconds
Push-Ups x 10-15 reps @ 21X1
Rest 45 seconds
Russian Kettlebell Swings x 20-25 reps @ 1010
Rest 45 seconds
Side Plank x 45 seconds each side
Rest 45 seconds
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 with BB or DBs
10 Push Press with BB or DBs
Rest 2 minutes between sets, and complete a total of 4 sets for max reps.
Note weight

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.

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