COFFS COAST CROSSFIT – CrossFit

Warm-up

Warm-up (No Measure)

Synchronised warm-up

6min AMRAP

NO REPS GIVEN

6x Squats

6x knee raises

6x Push Press

6x Burpees

WOD

Metcon (AMRAP – Rounds)

SAYING GOODBYE TO GRAEME & STACEY WITH A WORKOUT.

In Partners: 30min cap

FITNESS

50 Box jumps

400m run

100 wall balls

400m run

50 Knee raises

400m run

100 wall balls

400m run

50 Box Jumps

PERFORMANCE

50 Power cleans 60/40kg

400m run

100 wall balls

400m run

50 T2B

400m run

100 wall balls

400m run

50 Power cleans

COFFS COAST CROSSFIT – CrossFit

Warm-up

Warm-up (No Measure)

5 rounds. (for quality)

– Increase height of box jumps each round.

– Increase weight on clean pulls each round.

2x Slow Inch worms

2×1 Clean Pulls

2x High box jump

Strength

Power Clean

Take 15 minutes and build to today’s 1-RM Power Clean

Metcon (Time)

For time:

20 Calories of Rowing

20 Burpees

20 Wall Ball Shots

20 Kettlebell Swings

20 push press

20 pull-up progressions

Performance

For time:

30 Calories of Rowing

30 Burpees

30 Wall Ball Shots (20/14 lbs)

30 Kettlebell Swings (24/16 kg)

30 push press 40/30kg

30 Pull-Ups

Metcon

COFFS COAST CROSSFIT – CrossFit

Warm-up

Strength

Walking lunges

Three sets of:

Dumbbell Walking Lunge x 20 steps 20/16kg

Rest 60 seconds

Metcon

Metcon (AMRAP – Rounds and Reps)

Fitness

Complete as many rounds and reps as possible in 5 minutes of:

40 skips

10 Air Squats

Rest 60 seconds, and then…

Complete as many rounds and reps as possible in 5 minutes of:

5 wall balls

10 Box Jumps (or Step-Ups)

Rest 60 seconds, and then…

Complete as many rounds and reps as possible in 5 minutes of:

5 knee raises

10 Push-Ups

Performance

Complete as many rounds and reps as possible in 5 minutes of:

20 Double-Unders

10 Air Squats

Rest 60 seconds, and then…

Complete as many rounds and reps as possible in 5 minutes of:

5 Thrusters 50/35kg

10 Box Jumps (or Step-Ups)

Rest 60 seconds, and then…

Complete as many rounds and reps as possible in 5 minutes of:

5 Toes to Bar

10 Push-Ups

COFFS COAST CROSSFIT – CrossFit

Warm-up

Strength

Weighted Pull-ups

Fitness

3 sets of max reps of ring rows. Rest as needed in-between sets

work on slow and controlled reps

Performance

Weighted Pull-Ups

*Set 1 – 3 reps

*Set 2 – 2 reps

*Sets 3-6 – 1 rep

Rest 2-3 minutes between sets, building to today’s 1-RM

Metcon

Metcon (Time)

Fitness

Three rounds for time of:

400 Meter Run

20 ring rows

10 L-seated Dumbbell press

Performance

Three rounds for time of:

400 Meter Run

20 Pull-Ups

10 Strict Handstand Push-Ups

COFFS COAST CROSSFIT – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds

increase weight each round

x5 muscle snatches

(work on straight bar path and fast elbows)

x5 paused overhead squats

(work on bar staying over heels)

x5 tall snatches

(work on speed under the bar and strong over head position)

Strength

Hang snatch + snatch

Every 2 minutes, for 16 minutes (8 sets):

Hang Snatch + Snatch

Build over the course of the 8 sets to something heavy-ish for today.

Metcon

Metcon (AMRAP – Rounds and Reps)

Fitness and Performance

In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:

12 Wall Ball Shots (20/14 lbs)

12 Burpees