COFFS COAST CROSSFIT – CrossFit

Warm-up

Warm-up (No Measure)

EMOTM 12min

Min 1. 15sec superman + 15sec super rocks

Min 2. 5×5 seconds KB deadlifts

Min 3. 5×5 seconds KB squats with 5 second pause in bottom.

Min 4. 30seconds skipping + 1 attempt max vertical jump.

Strength

Back Squat

Five sets of:

Back Squat x 3-5 reps @ 30X1

Rest 60 seconds

Single-Arm Dumbbell Row x 8-10 reps @ 2020

Rest 60 seconds

Metcon

Metcon (AMRAP – Rounds and Reps)

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

1 Deadlift

1 Hang Power Clean

1 Front Squat

1 Push Press

(You must perform 5 burpees any time the weight settles on the ground. Loading: Men=50 kgWomen=35kg)

COFFS COAST CROSSFIT – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

200m run

15x OHS + Dislocate

30sec dead hang shoulder shrugs

max effort handstand

Metcon

Metcon (AMRAP – Rounds and Reps)

FITNESS

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

Row 250 Meters

5 L-seated dumbbell press

10 wall balls

Rest 8 minutes, and then…

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

80 skips

15 Hand-Release Push-Ups

10 jumping pull-ups

Rest 8 minutes, and then…

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

20 Box step ups

15 knee raises

10 box dips

PERFORMANCE

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

Row 250 Meters

5 Strict Handstand Push-Ups

10 Thrusters (42.5/30 kg)

Rest 8 minutes, and then…

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

40 Double-Unders

20 Hand-Release Push-Ups

10 Pull-Ups

Rest 8 minutes, and then…

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

20 Box Jumps (24″/20″)

15 Toes to Bar

10 Ring dips

COFFS COAST CROSSFIT – CrossFit

Warm-up

Warm-up (No Measure)

E4M 3 rounds

100 doubles or skips

5x 5 seconds KB deadlifts

100m farmers + overhead carry (KB + DB)

Strength

Deadlift

Deadlift x 15 reps @ 2011

Rest 15-20 seconds

Strict Handstand Push-Ups/strict press x Max Reps in 60 seconds

Rest 2 minutes

Deadlift x 10 reps @ 2011

Rest 15-20 seconds

Strict Handstand Push-Ups/strict press x Max Reps in 60 seconds

Rest 2 minutes

Deadlift x 5 reps @ 2011

Rest 15-20 seconds

Strict Handstand Push-Ups/strict press x Max Reps in 60 seconds

Metcon

Metcon (AMRAP – Rounds and Reps)

Against a 2-minute running clock, complete as many rounds and reps as possible of:

10 Box Jumps / step ups

10 Push Press

Rest 2 minutes between sets, and complete a total of 4 sets for max reps.

Performance

Against a 2-minute running clock, complete as many rounds and reps as possible of:

10 Box Jumps (24″/20″)

10 Push Press (50/30 kg)

Rest 2 minutes between sets, and complete a total of 4 sets for max reps.

COFFS COAST CROSSFIT – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds

15x Broom Stick Overhead Squats

10x Straight Arm Burbees

5x Gobet Squats.

Metcon

Metcon (Time)

Fitness

In teams of two, alternating each movement, complete ten rounds for time of:

10 Goblet squats

10 box jumps/Step ups

400/200 Meter Run

Performance

In teams of two, alternating each movement, complete ten rounds for time of:

10 Overhead Squats (50/30kg)

10 Burpee Box Jump or Step-Overs (24″/20″)

400 Meter Run

(Partner A performs 10 overhead squats; Partner B performs 10 burpee box jump-overs; Partner A runs 400 meters; Partner B performs 10 overhead squats; etc….)

COFFS COAST CROSSFIT – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds

Increase weight of complex each round. Start strength with the weight you have found in the complex.

5x Jump Squats

5x Split Jerk Lands

5x High Box Jumps

Complex;

Power Clean

Hang Squat Clean

Push Press

Push Jerk

Split Jerk

Strength

Clean and Jerk

Take 15-20 minutes to build to a heavy Clean & Jerk

Metcon (Time)

Complete as many sets of the following interval until you complete 30 reps:

60 seconds of 60/42.5kg Ground to Overhead

Rest 60 seconds

Fitness will work from the hang

Metcon