COFFS COAST CROSSFIT – CrossFit

Warm-up

Warm-up (No Measure)

5min to play with foot position.

100m L/R KB weighted front rack carry. Pick a challenging weight.

3x rounds

3x Push Press

2x Push Jerk

1x Dip and pause Split Jerk

increase the weight each round.

Strength

Split Jerk

Take 15-20 minutes to build to today’s heavy…

Split Jerk x 1 rep

Metcon

Metcon (AMRAP – Rounds and Reps)

Four sets for max reps of push press against a 2-minute running clock, with 2 minutes of rest between sets:

Row 300/250 Meters

Push Press (50/35kg)

COFFS COAST CROSSFIT – CrossFit

Warm-up

Warm-up (No Measure)

1x 250m ROW @ 75%

1x 250m ROW @ 100%

2 fast rounds

30sec broom stick dislocates.

45-60sec snatch grip overhead hold with bar.

15-20sec REST

45-60sec Farmers Hold as heavy as possible.

Metcon

Metcon (AMRAP – Rounds and Reps)

Fitness

Against a 4-minute running clock, perform the following for max reps:

Run 400 Meters

L-Seated dumbbell press x Max Reps

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 minutes of:

10 Box Jumps

10 jumping pull-ups

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 minutes of:

5 Burpees

5 wall balls

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 minutes of:

60 skips

10 Knee raises

Performance

Against a 4-minute running clock, perform the following for max reps:

Run 400 Meters

Strict Handstand Push-Ups x Max Reps

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 minutes of:

10 Box Jumps (24″/20″)

10 Pull-Ups

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 minutes of:

5 Burpees

5 Thrusters (95/65 lbs)

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 minutes of:

30 Double-Unders

10 Toes to Bar

COFFS COAST CROSSFIT – CrossFit

Warm-up

Warm-up (No Measure)

EMOTM 10min

1. x4-6 inch worms

2. 5x5second deadlifts

3. 5x5second goblet squats

4. x5 quality broad jumps

5. x4 deadlifts (@50-70%) x3-6 ring dips

Strength

Deadlift

Three sets of:

Deadlift x 6-8 reps @ 2011

Rest 90 seconds

Ring Dips x Max Reps

Rest 90 seconds

Metcon

Metcon (Time)

Fitness and Performance

Three rounds for time of:

400 Meter Row/Run

15 Push-ups

25 Kettlebell Swings (32/24 kg)

COFFS COAST CROSSFIT – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

10x Ring rows (slow and controlled)

10x banded tricep extensions

10x slow hand release pushups

20-30 seconds reverse snow angels after each round.

Strength

Bench Press

Three sets of:

Bench Press x 6-8 reps @ 20X0

Rest 15-20 seconds

Dynamic Push-Ups x 10-12 reps @ 10X0

Rest 3 minutes

Metcon (AMRAP – Reps)

Fitness

4 rounds of the following for max reps of pull-ups:

Run 200 – 400 Meters

25 Kettlebell Swings

Max Reps of jumping pull-ups

Performance

4 rounds of the following for max reps of pull-ups:

Run 400 Meters

30 Kettlebell Swings

Max Reps of Pull-Ups

Metcon

COFFS COAST CROSSFIT – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

200m run

15m bear crawl

5x squats 5x wall balls 5x jumping squats

5x Kips 5x Kipping pullups

Strength

Front Racked Reverse Lunge

Three sets of:

front racked reverse lunge 8-10 reps each leg @ 30X0

Rest 30 seconds

Single-Arm Trap 3 Raises x 8-10 reps each @ 2111

Rest 30 seconds

Metcon

Metcon (Time)

Fitness

Rounds of 15, 12 and 9 reps for time of: wall balls/Thrusters

Burpees

Performance

Rounds of 15, 12 and 9 reps for time of:

Thruster (60/42.5kg)

Bar-Facing Burpees Over the Barbell