01.28.16 – Fitness and Performance

CrossFit Ecstatic – Fitness and Performance

 

A: Metcon (AMRAP – Reps)


Three sets of:
Bulgarian Split Squat x 8-10 reps each @ 30X0
Rest 30 seconds
Single-Arm Trap 3 Raises x 8-10 reps @ 2111
Rest 30 seconds
Note Weight

B: Metcon (Time)


Rounds of 15, 12 and 9 reps for time of:
Thrusters
Burpees
(recommended weights 135/95 lbs)

01.27.16 – Fitness

CrossFit Ecstatic – Fitness

 

A: Metcon (AMRAP – Reps)


Four sets of:
Deadlift x 6-8 reps @ 3011
Rest 60 seconds
Double-Under Practice x 45-60 seconds
Rest 60 seconds
Strict Pull-Ups x 6-8 reps @ 2110
(add weight if that rep range is easily achievable)
Rest 60 seconds
Note Weight

B: Metcon (3 Rounds for time)


Three sets of:
Row 350 Meters
Farmer’s Walk x 100 Meters
Rest 3 minutes
Note Weight

01.27.16 – Performance

CrossFit Ecstatic – Performance

 

A: Power Clean (5×6)


Five sets of:
Power Clean x 2.2.2
(rest 10 seconds between doubles)
Rest 3 minutes

B: Metcon (3 Rounds for time)


Three sets for times of:
100 Double-Unders
30 Kettlebell Swings
20 Box Jumps
Rest 3 minutes
Note Weight

01.27.16 – Comp

CrossFit Ecstatic – Comp

 

A: 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…

A: Split Jerk (5×1)


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

Build to today’s heavy.

B: Metcon (AMRAP – Reps)


Three sets of:
Close Grip Bench Press x 3 reps
Rest 45 seconds
Neutral Grip Bench Press x 3 reps
Rest 45 seconds
Wide Grip Bench Press x 3 reps
Rest 45 seconds

Use approximately 65% of last week’s 1-RM Floor Press
*Press the bar as fast as possible off of the chest all the way to lockout.
Note Weight

C: “20-Minute Work Capacity Test” (aka, “Sage at 20″) (AMRAP – Rounds and Reps)


As many rounds and reps as possible in 20 minutes of:
20 Thrusters (135/95)
20 Pull-ups
20 Burpees

D: Metcon (AMRAP – Reps)


If you still have any energy left, perform the following…

Three sets of:
Seated Barbell Good Mornings x 8-10 reps @ 3011
Rest 60 seconds
Banded Hamstring Curls x 45 seconds
Rest 60 seconds
Note Weight

01.26.16 – Fitness

CrossFit Ecstatic – Fitness

 

A: Metcon (AMRAP – Reps)


Four sets of:
Dumbbell Shoulder Press x 8-10 reps @ 2010
Rest 45 seconds
Russian Step-Ups with Dumbbells x 8-10 reps each leg @ 20X0
Rest 45 seconds
Toes to Bar x 7-10 reps
Rest 45 seconds
Note Weight

B: Metcon (AMRAP – Rounds and Reps)


Complete as many rounds and reps as possible in 12 minutes of:
12 Burpee Box Jump Overs
100 Meter Run
Note Box Height

01.26.16 – Performance

CrossFit Ecstatic – Performance

 

A: Shoulder Press (5×5)


Every 3 minutes, for 15 minutes (5 sets):
Shoulder Press x 3-5 reps @ 20X1
Rest 2-3 minutes

If you achieve 5 successful reps, increase the load in the next set.

B: Metcon (AMRAP – Rounds and Reps)


Complete as many rounds and reps as possible in 12 minutes of:
6 Strict Handstand Push-Ups
9 Ring Dips
12 Toes to Bar

01.26.16 – Comp

CrossFit Ecstatic – Comp

 

A: Hang Clean + Clean (4×1)


Every 2 minutes, for 8 minutes (4 sets):
Hang Clean + Clean @ 70-80%

Immediately followed by…

A: Clean (5×1)


Every 2 minutes, for 10 minutes (5 sets):
Clean x 1 rep @ 85-95%

Immediately followed by…

A: Clean Pull (3×2)


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

B: Back Squat (5-4-3-2-1)


Back Squat
*Set 1 – 5 reps
*Set 2 – 4 reps
*Set 3 – 3 reps
*Set 4 – 2 reps
*Set 5 – 1 rep
Rest 3 minutes between sets.

Make all sets heavy, but achievable; MAKE EVERY REP SUCCESSFUL!

C: Metcon (AMRAP – Rounds and Reps)


Complete as many rounds and reps as possible in 10 minutes of:
10 Overhead Walking Lunges (135/95 lbs)
3 Muscle-Ups

01.25.16 – Comp

CrossFit Ecstatic – Comp

 

A: High Hang Snatch + Hang Snatch (3×1)


Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch + Hang Snatch @ 60%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch + Snatch @ 70%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch High Pull + Snatch @ 80%

B: Push Press (3×6)


Every 3 minutes, for 9 minutes (3 sets) of:
Push Press x 6 reps

Goal is to use last week’s top weight for all three sets.

C: Metcon (AMRAP – Reps)


Three sets for max reps of:
60 Seconds of Strict Handstand Push-Ups
60 Seconds of Supinated-Grip Strict Pull-Ups

immediately followed by…

Three sets for max reps of:
60 Seconds of Stationary Dips
60 Seconds of Bent-Over Barbell Row (65/45 lbs)

D: Metcon (8 Rounds for reps)


Every 3 minutes, for 24 minutes (8 sets), for max calories:
45 seconds of Assault Bike
Rest the remainder of the 3-minute period.

*If you don’t have access to an Assault Bike, you may substitute with a Concept 2 rower
**These are all out maximal efforts. Aim is to acheive maximum heart rate.

0000151

CrossFit Ecstatic – Performance


A: Back Squat (85% of 1-RM)


Take 10-15 minutes to build to 85% or more of your 1-RM Back Squat, and then…

B: Back Squat (5×3)


Every 3 minutes, for 15 minutes (5 sets):
Back Squat x 2-3 reps @ 30X1 w 85% of your 1-RM

C: Metcon (4 Rounds for reps)


Against a 2-minute running clock, perform the following:
Row 250 Meters
Max Reps of Squat Cleans (135/95 lbs)

Rest 2 minutes between sets, and complete a total of four sets.

01.25.16 – Fitness

CrossFit Ecstatic – Fitness

 

A: Metcon (AMRAP – Reps)


Three sets of:
Goblet Squat x 8-12 reps @ 21X0
Rest 45 seconds
Single-Arm Kettlebell Row x 8-10 reps each arm @ 2010
Rest 45 seconds
Kettlebell Swings x 15-20 reps
Rest 45 seconds
Push-Ups x 10-15 reps @ 2010
Rest 45 seconds
Note Weight

B: Metcon (4 Rounds for reps)


Against a 2-minute running clock, perform the following:
Row 250 Meters
Max Reps of Air Squats

Rest 2 minutes between sets, and complete a total of four 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