COFFS COAST CROSSFIT – CrossFit

Warm-up

Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “FINISH”: SPEED THROUGH THE MIDDLE 


2. Elbows High and Outside: KEEP THE BAR CLOSE 


3. Muscle Snatch: STRONG TURNOVER 


4. Snatch Lands (Power – 2”, 4”, 6”): FOOTWORK 


5. Snatch Lands (Full): FOOTWORK

Strength

Snatch

A.

For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full snatches from the floor.

Every 90 seconds, for 6 minutes (4 sets):

High Hang Snatch x 2 reps @ 50-65% of 1-RM Snatch

Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes (4 sets):

Hang Snatch x 1 rep @ 65-80% of 1-RM Snatch

Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes (4 sets):

Snatch x 1 rep @ 80+% of 1-RM Snatch

Metcon

Metcon (AMRAP – Rounds and Reps)

Fitness

Complete as many rounds and reps as possible in 9 minutes of:

60 skips

6 hang power snatches

Performance

Complete as many rounds and reps as possible in 9 minutes of:

30 Double-Unders

6 Snatches (40/60kg)

COFFS COAST CROSSFIT – CrossFit

Warm-up

Warm-up (No Measure)

With coach.

3minutes of hinging against the wall.

3 rounds

REST AS LONG AS YOU NEED!!

15 seconds ball slams.

rest.

15 seconds rowing.

rest.

15 seconds KB deadlifts.

rest.

15 seconds KB Squats.

rest.

WOD

Metcon (AMRAP – Reps)

GROUP WORKOUT.

– 4 rounds

– Teams of 4.

– 1 person at each station.

– Move to the next station after every minute.

– Workout is completed once everyone has completed each station 4 times.

Station 1,

1min Ball slams

Station 2,

1min Rowing

Station 3,

1min KB deadlifts (light)

Station 4,

1min KB Squats (light)

Station 5,

1min Rest

PERFORMANCE

Station 1. Ball Slams (Heavy)

Station 2. Rowing

Station 3. Deadlifts 50/30 (increase by 10kg each round)

Station 4. Front Squats 50/30 (increase by 10kg each round)

COFFS COAST CROSSFIT – CrossFit

Warm-up

Warm-up (No Measure)

8 min EMOM

min 1.

10x Barbell Push Press

min 2.

30 second Overhead hold (barbell)

min 3.

10x Deadlifts + Barbell Row

min 4.

-1x Lunge Left

-1x Lunge Right

-1x Backward Lunge Left

-1x Backward Lunge Right

-1x Air Squat

-1x Sumo Air Squat

-1x Cossack Squat Left

-1x Cossack Squat Right.

Metcon

Metcon (No Measure)

Fitness

Every 90 seconds, for 30 minutes (5 sets of each):

Station 1 – L-seated dumbbell press 10-15 reps

Station 2 – Bottom’s Up Kettlebell Carry x 25 meters each arm

Station 3 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 2111

Station 4 – Alternating Cossack Squats x 16-20 reps

Performance

Every 90 seconds, for 30 minutes (5 sets of each):

Station 1 – Strict Handstand Push-Ups x 10-15 reps

Station 2 – Bottom’s Up Kettlebell Carry x 25 meters each arm

Station 3 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 2111

Station 4 – Alternating Cossack Squats with Kettlebell in Goblet x 16-20 reps

Metcon

1-Mile Run (Time)

Max Effort 1-Mile Run
1 Mile is 1.6 kilometers

COFFS COAST CROSSFIT – CrossFit

Warm-up

Warm-up (No Measure)

9 min EMOM

1. 45s Skipping

2. 45s Barbell good mornings

3. 45s barbell back squat + L/R lunge

Strength

Back Squat

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…

One set of:

Back Squat x Max Unbroken Reps @ 90%

(athletes are allowed only one full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

Metcon (Time)

Fitness

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

Hang Power Cleans

Bar-Facing Burpees Over the Barbell

Performance

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

Hang Squat Cleans (50/35kg)

Bar-Facing Burpees Over the Barbell

Metcon

COFFS COAST CROSSFIT – CrossFit

Warm-up

Warm-up (No Measure)

Coach takes time to explain each station and gives tips and points to work on while completing each station.

Gymnastics

Gymnastics

Fitness

Every 2 minutes, for 18 minutes (3 sets each) of:

Station 1 – Supine Ring Rows x 10-12 reps @ 2111

Station 2 – Nose-to-Wall Handstand Hold x 60 seconds

Station 3 – L-Sit or Hollow Hold x 60 seconds

(accumulate the time if you’re unable to maintain this position unbroken)

Performance

Every 2 minutes, for 18 minutes (3 sets each) of:

Station 1 – 4-8 Ring Muscle-Ups

Station 2 – 20 meter Handstand Walk

(use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing)

Station 3 – L-Sit x 60 seconds

(accumulate the time if you’re unable to maintain this position unbroken)

Metcon (Time)

Fitness

Five rounds for time of:

200 Meter Run

10 Strict Pull-Ups/ pull-up progression

Five rounds for time of:

400 Meter Run

9 Toes to Bar

6 Chest-to-Bar Pull-Ups

3 Bar Muscle-Ups

Metcon