COFFS COAST CROSSFIT – CrossFit

Warm-up

Warm-up (No Measure)

8 Minute EMOM

Minute 1- 30 second row

Minute 2- 6 inch worms

Minute 3- 10 banded deadlifts

Minute 4- 6 burpee broad jumps

Strength

Handstand Push-ups

Four sets of:

Deadlift x 3-5 reps @ 20X1 (80 %)

Rest 20 seconds

Handstand Push-Ups x Max Reps in 60 seconds

Rest 3 minutes

Fitness will perform L- seated dumbbell press

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 8 minutes of:

15 Kettlebell Swings

60 single skips

Complete as many rounds and reps as possible in 8 minutes of:

15 Kettlebell Swings (24/16 kg)

30 Double-Unders

COFFS COAST CROSSFIT – CrossFit

Metcon

Metcon (AMRAP – Rounds)

Fitness

Blue – 400 row each

Gold – 100 single skips

Green – 20 wall balls

Red – 1 round of 5 ring rows 10 push ups 15 squats

Perfomance

Blue – 500 row

Gold – 100 Double under

Green – 20 Thrusters 42.5/30kg

Red – 2 round of 5 pull-ups 10 push ups 15 squats

Redraw 5 Burpees each

30 Minute Amrap

COFFS COAST CROSSFIT – CrossFit

Warm-up

Strength

Squat Clean

Every two minutes, for 20 minutes (10 sets) of:

Clean x 1.1

(rest 10 seconds between singles)

Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+

Metcon

Metcon (AMRAP – Rounds and Reps)

Fitness

Complete as many rounds and reps as possible in 10 minutes of:

5 Hang power clean to overhead

10 Burpees Over the Barbell

15 Knee raises

Performance

Complete as many rounds and reps as possible in 10 minutes of:

5 Ground to Overhead (80/60 kg)

10 Burpees Over the Barbell

15 Toes to Bar

COFFS COAST CROSSFIT – CrossFit

Warm-up

Gymnastics

Gymnastics

Every 2 minutes, for 12 minutes (6 sets), rotate through the following stations:

Station 1 – Rope Climb Technique Work – no more than 4 ascents

Station 2 – Freestanding Handstand Hold Work

(use partner assists to learn balance points and accumulate time upside down)

Station 3 – Hollow Rock or hollow hold 20 reps or 30 second hold

Metcon

Metcon (AMRAP – Reps)

Fitness

Three sets, for max reps/calories of:

2 Minutes of Rowing (for Max Calories)

2 Minutes of a strict press

2 Minute of ring rows

Rest 3 minutes

Performance

Three sets, for max reps/calories of:

2 Minutes of Rowing (for Max Calories)

2 Minutes of Strict Handstand Push-Ups

2 Minute of Strict Pull-Ups

Rest 3 minutes

COFFS COAST CROSSFIT – CrossFit

Warm-up

Strength

Back Squat

A.

Every 2 minutes, for 10 minutes (5 sets):

Back Squat

*Set 1 – 6 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 2 reps @ 85%

*Set 4 – 2 reps @ 90%

*Set 5 – 1 rep @ 95%

followed by…

Every 3 minutes, for 6 minutes (2 sets):

Back Squat x 1 rep @ 101+%

Metcon

Metcon (Time)

Fitness

For time:

30/20 calories of rowing

30 wall balls

30 pull-up progressions

Performance

For time:

30 Calories of rowing

30 Thrusters (50/35kg)

30 Chest-to-Bar Pull-Ups