COFFS COAST CROSSFIT – CrossFit

Warm-up

Strength

Power Clean x 2.2.2 (rest 10 seconds between doubles)

Metcon

Metcon (Time)

Three sets for times of:

200 single skips

30 Kettlebell Swings

15 jumping pull-ups

Rest 3 minutes

Each set should take less than 5 minutes. Please adjust the reps to ensure that your sets never exceed 5 minutes.

Three sets for times of:

100 Double-Unders

30 Kettlebell Swings 24/16kg

15 Pull-Ups

Rest 3 minutes

Each set should take less than 5 minutes. Please adjust the reps to ensure that your sets never exceed 5 minutes.

* Note your time for each set for a total time at the end of the work out.

COFFS COAST CROSSFIT – CrossFit

Warm-up

Warm-up (No Measure)

12min EMOTM

1. 8-10x Cuban Press

2. 3x Strict press 3 second pause half way.

3. 45sec ring support

Strength

Strict Press

Four sets of:

Shoulder Press x 3-5 reps @ 21X1

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:

6 Hand stand push- ups progressions

9 box Dips

12 Knee raises

Complete as many rounds

and reps as possible in 12 minutes of:

6 Handstand Push-Ups

9 Ring Dips

12 Toes to Bar

COFFS COAST CROSSFIT – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds

10x Broom stick good mornings.

200m Row/Run

10x 3 second Goblet Squats with 3 second pause at bottom.

Strength

Back Squat

Five sets of:

Back Squat x 2-3 reps @ 30X1

Rest 15-20 seconds

Strict Supinated-Grip Pull-Ups x 10-12 reps or Supinated ring rows

Rest 3 minutes

Think about when squatting:

1. Maintain a tight core to keep from any low back rounding. This should be a concentration point at all parts of the squat, but especially when reaching the bottom position.

2. Keep the chest up and keep it constantly driving upward. Keeping our t-spine and scaps engaged will keep the chest up and prevent rounding in the upper back.

3. Keep the butt back and down to allow the posterior chain to be engaged. This allows us to use not only the quads, but the majority of our bigger muscle groups on the backside.

4. Track the knees over toes and keep the full foot on the ground. This allows for stability and natural movement.

Metcon

Metcon (AMRAP – Reps)

Fitness

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

Row 250 Meters

Hang power clean

Performance

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

Row 250 Meters

Squat Cleans (60/42.5 kg)

COFFS COAST CROSSFIT – CrossFit

Warm-up

Warm-up (No Measure)

8 Minute Amrap

8 glute bridges

8 inch worms

8 box jumps (step down)

8 goblet squats

Then spend some time

rolling out calves

stretching hamstrings

Metcon

Metcon (Time)

For time:

60 double unders/80 single skips

20 wall balls

15 deadlifts

90 double unders/130 single skips

20 wall balls

15 deadlifts

120 double unders/180 single skips

20 wall balls

15 deadlifts

Soldier

wall ball 6/3kg

Deadlift 90/60 kg

Warrior

wall ball 9/6kg

deadlift 100/70kg

Hero

wall ball 9/6kg

deadlift 110/80kg

COFFS COAST CROSSFIT – CrossFit

Warm-up

Warm-up (No Measure)

12min AMRAP

200m row

x5 e.s DB press while in active lunge position.

x10 barbell overhead stepping lunges. (slow and fast reps)

x10 Cuban press

Strength

Push Press

Four sets of:

Push Press x 4-6 reps

Rest 90 seconds

Dumbbell Walking Lunge x 20 steps 1x 20/16

Rest 90 seconds

Metcon

Metcon (Time)

Fitness

For time:

Run 400 Meters

30 Knee raises

Run 800 Meters

30 Knee raises

Run 400 Meters

Performance

For time:

Run 400 Meters

30 Toes to Bar

Run 800 Meters

30 Toes to Bar

Run 400 Meters