COFFS COAST CROSSFIT – CrossFit

Warm-up

Warm-up (No Measure)

E4M 4 rounds

Increase weight each round.

– 200m Row

-x10 Barbell glute bridges

– x10 fast stepping lunges

– x3 Back Squat TEMPO 52X2

– Remainder of time mobilise

Strength

Back Squat

Eight sets of:

Back Squat x 3 reps @ 30X1

Rest 2 minutes

(These sets should all be heavy. Use rest time to stretch and mobilize your upper body.)

Metcon

Metcon (AMRAP – Rounds and Reps)

Fitness

Complete as many rounds and reps as possible in 6 minutes of:

3 Thrusters

6 Jumping pull-ups

12 Kettlebell Swings

Performance

Complete as many rounds and reps as possible in 6 minutes of:

3 Thrusters (60/42.5 kg)

6 Pull-Ups

12 Kettlebell Swings (24/16 kg)

COFFS COAST CROSSFIT – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

100 skips

20m bear crawl

3 rounds

increasing weight

x1 strict press

x1 strict press 5151

x1 strict press 5 second pause half away

Strength

Push Press

A.

Four sets of:

Push Press x 3-5 reps

Rest 2 minutes

20 Hollow rocks or 45 Second hollow hold

Rest 2 minutes

Metcon

Metcon (Time)

Fitness

Complete rounds of 21, 15, and 9 reps of:

L- seated Dumbbell Presses or Box Handstand Push- ups

Push Press

Push-Ups

Performance

Complete rounds of 21, 15, and 9 reps of:

Strict Handstand Push-Ups

Push Press (60/42.5 kg)

Push-Ups

COFFS COAST CROSSFIT – CrossFit

Warm-up

Warm-up (No Measure)

EMOTM 12min

increase weight over deadlifts each round.

1. x5 Inch worms

2. x3 high box jumps

3. x3 straight leg deadlifts 4121

4. Max effort broad jump

Strength

Deadlift

Deadlift

Set 1 – 3 reps

Set 2 – 2 reps

Set 3 – 1 rep

Set 4 – 3 reps

Set 5 – 2 reps

Set 6 – 1 rep

Rest 3-4 minutes between sets

Metcon (AMRAP – Rounds)

Fitness and Performance

Every minute, on the

minute, for 10 minutes:

3 Deadlifts @ 80-85% of today’s heavy single

6 Burpees Over the Barbell

Metcon

COFFS COAST CROSSFIT – CrossFit

Warm-up

Warm-up (No Measure)

8min AMRAP

100m Run

x10 Lunges

x5 Air Squats

x5 Knee raises

Metcon

Metcon (Time)

Fitness

teams of 3 or 4

3 rounds each

(as fast as possible)

x15 Cal row

12m walking lunges

x15 Wall balls

12m Walking lunge

x15 Knee raises

PERFORMANCE

teams of 3 or 4

3 rounds each

increase weight each round

(as fast as possible)

x15 Cal row

12m OH walking lunges

x15 Wall balls

12m OH Walking lunge

x15 Knee raises

COFFS COAST CROSSFIT – CrossFit

Warm-up

Warm-up (No Measure)

1-10

Dead hang scap shrugs

Hollow body rocks

banded deadlifts

Metcon

Metcon (Time)

Fitness

In teams of two, complete:

80 ring rows

400 Meter Farmer’s Carry

80 Wall Ball shots

400 Meter Farmer’s Carry

80 Box Jumps

400 Meter Farmer’s Carry

Performance

In teams of two, complete:

100 Pull-Ups

400 Meter Farmer’s Carry (heavy, swap weights as often as needed)

100 Wall Ball shots

400 Meter Farmer’s Carry

100 Burpee Box Jump-Overs (24″/20″)

400 Meter Farmer’s Carry