12.22.15 – Performance

CrossFit Ecstatic – Performance

 

A: Metcon (AMRAP – Reps)


Four sets of:
Weighted Pull-Ups x 3-4 reps @ 21X0
Rest 10-15 seconds
Unweighted Strict Pull-Ups x Max reps @ 21X0
Rest 3 minutes
Record weight used in comment section

B: Metcon (AMRAP – Rounds and Reps)


Complete as many rounds and reps as possible in 12 minutes of:
10 Renegade Rows (55/35 lbs)
20 Box Jumps (24″/20″)
Run 200 Meters

12.22.15 – Comp

CrossFit Ecstatic – Comp

 

A: Power Clean (5×3)


Every 2 minutes, for 10 minutes (5 sets):
Power Clean x 3 reps

Build to today’s heavy triple, and then…

A: Clean (4×3)


Every 2 minutes, for 8 minutes (4 sets):
Clean x 3 reps

Build to today’s heavy triple, and then…

A: Clean Pull (3×3)


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

B: Back Squat (build to 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 (Weight)


Every two minutes, for 24 minutes (6 sets of each):
Station 1 – Back Squat x 8 reps @ 70-75% of today’s 1-RM
Station 2 – 50 Double-Unders + 12 Toes to Bar

D: Metcon (Weight)


Two sets of:
100-Meter Pinch-Grip Plate Carry
(walk, don’t run)
Rest as needed
20 GHD Sit-Ups
Rest as needed

0000123

CrossFit Ecstatic – Comp


A: Pressing Snatch Balance (3×5 @ 2111)


Every 2 minutes, for 6 minutes (3 sets):
Press in Snatch x 5 reps @ 2111

Build over the course of the three sets.

Followed by….

A: Snatch Push Press + Overhead Squat with Pause (3×4)


Every 2 minutes, for 6 minutes (3 sets):
(Snatch Push Press + Overhead Squat with Pause) x 4 reps
(perform the push press, descend to the bottom of OHS and hold for 2 seconds, then come up and repeat for four reps)

Build over the course of the three sets.

Followed by…

A: 3-Stop Halting Snatch Deadlift + Snatch from 2″ Below the Knee + Snatch (6×1)


Six sets of:
3-Stop Halting Snatch Deadlift + Snatch from 2″ Below the Knee + Snatch @ 65-80%
(pause for 2 seconds each at 2″ off the floor, mid-patella and mid-thigh, then stand it up and descend back to 2″ below the knee and pause for 2 seconds before snatching from there, drop the barbell, set-up properly and perform a full snatch with a 2 second pause in the receiving position)

B: Push Press (3×10)


Every 3 minutes, for 9 minutes (3 sets) of:
Push Press x 10 reps

Goal is to find the weight that is achievable, but challenging, for 10 reps.

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 (3 Rounds for time)


Every 6 minutes, for 18 minutes (3 sets) for times of:
Row 1000/800 Meters
20 Burpees Over the Concept 2

12.21.15 – Fitness

CrossFit Ecstatic – Fitness

 

A: Metcon (AMRAP – Reps)


Every minute, on the minute, for 20 minutes (4 sets of each):
Minute 1 – Deadlift x 6-8 reps @ 30X1
Minute 2 – L-Seated DB Press x 6-8 reps @ 20X1
Minute 3 – Russian Step-Ups x 10 reps on Left Leg
Minute 4 – Russian Step-Ups x 10 reps on Right Leg
Minute 5 – Supine Leg Lowering x 6-8 reps @ 5010
Record weight used in comment section

B: Metcon (Time)


Three rounds for time of:
Row 300 Meters
20 Kettlebell Swings
10 Goblet Squats

Use the same kettlebell for both movements.
Record weight used in comment section

12.21.15 – Performance

CrossFit Ecstatic – Performance

 

A: Metcon (AMRAP – Reps)


Every 4 minutes, for 20 minutes (5 sets) of:
Clean x 1.1.1.1 (rest 10 seconds between singles)
Rest 30 seconds
Strict Handstand Push-Ups x max reps

Note weight used and reps achieved.

B: Metcon (Time)


Three rounds for time of:
15 Deadlifts (155/105 lbs)
12 Hang Power Cleans (155/105 lbs)
9 Front Squats (155/105 lbs)
6 Jerks (155/105 lbs)

12.19.15 – Community WOD

CrossFit Ecstatic – Community WOD

 

Metcon (Time)


In Teams of 2-4, complete the following in seesaw fashion for time:

400m MedBall Relay (one teammate at a time, each teammate runs w/ medball. If team is less than 4, make up for it) (20/14)
100 Air Squats
75 Burpees
50 Slam Ball (20/10)
75 Abmat situps
100 Wall Ball (20/14)
20 Cal Assualt Bike Relay (in relay order, each teammate completes 20 cals)

12.18.15 – Fitness

CrossFit Ecstatic – Fitness

 

A: Metcon (AMRAP – Reps)


Four sets of:
Good Mornings x 8-10 reps @ 3011
Rest 45 seconds
Supine Ring Rows x 10-12 reps @ 2111
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds
Record weight used in comment section

B: Metcon (Time)


For time:
Dumbbell Ground to Overhead x 12 reps
Box Jumps x 12 reps
Dumbbell Ground to Overhead x 9 reps
Box Jumps x 9 reps
Dumbbell Ground to Overhead x 6 reps
Box Jumps x 6 reps
Run 600 Meters
Record weight and box height used in comment section

12.18.15 – Performance

CrossFit Ecstatic – Performance

 

A: Snatch Balance + 3 Overhead Squats (6×4)


Every 3 minutes, for 18 minutes (6 sets):
Snatch Balance + 3 Overhead Squats

Build to today’s heaviest snatch balance + 3 overhead squats.

B: Metcon (Time)


For time:
12 Power Snatches (115/75 lbs)
12 Box Jumps (30″/24″)
9 Power Snatches (115/75 lbs)
9 Box Jumps (30″/24″)
6 Power Snatches (115/75 lbs)
6 Box Jumps (30″/24″)
Run 600 Meters

12.17.15 – Fitness

CrossFit Ecstatic – Fitness

 

A: Metcon (AMRAP – Reps)


Four sets of:
Back Squat x 8-10 reps @ 30X1
Rest 60 seconds
Strict Pull-Ups x 4-6 reps @ 21X0
(add as much weight as possible while achieving at least 4 reps)
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds
Record weight used in comment section

B: Metcon (Time)


For time:
Row 1000 Meters
followed immediately by . . .
Three rounds of:
20 Kettlebell Swings
10 Toes to Bar
10 Strict Handstand Push-Ups or L-Seated Dumbbell Press
Record weight used in comment section

12.17.15 – Performance

CrossFit Ecstatic – Performance

 

A: Metcon (AMRAP – Reps)


Take 12-15 minutes to build to 85-90% of your 1-RM Back Squat
and then…

Three sets of:
Back Squat x 3 reps @ 85-90% of your 1-RM
Rest 60 seconds
Single-Arm Dumbbell Row x 10-12 reps @ 2111
Rest 60 seconds
Record weight used in comment section

B: Metcon (Time)


For time:
Row 1000 Meters
followed immediately by . . .
Three rounds of:
30 Double-Unders
20 Kettlebell Swings (32/24 kg)
10 Strict Handstand Push-Ups

Time cap = 15 minutes

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