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)

01.04.16 – Performance

CrossFit Ecstatic – Performance

 

A: Back Squat (3-RM)


Take 20 minutes to build to a 3-RM Back Squat

Note best successful 3-RM.

B: Metcon (AMRAP – Reps)


For max reps:
90 seconds of Strict Pull-Ups
Rest 90 seconds
90 seconds of Strict Handstand Push-Ups
Rest 90 seconds
60 seconds of Strict Pull-Ups
Rest 60 seconds
60 seconds of Strict Handstand Push-Ups
Rest 60 seconds
30 seconds of Strict Pull-Ups
Rest 30 seconds
30 seconds of Strict Handstand Push-Ups

C: Metcon (AMRAP – Reps)


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

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)

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