COFFS COAST CROSSFIT – CrossFit

Warm-up

Warm-up (No Measure)

E4M . 3 rounds

30 double unders

30 second plank

30 second front rack hold 40/30kg

10 jumping lunges

Strength

Walking lunges

Four sets of:

Barbell Walking Lunges x 20 steps

Rest 90 seconds

Ring Dips x Max Reps @ 2111

(please stick to the tempo prescription)

Rest 90 seconds

*Fitness will perform Banded Ring dips. 6 reps each set at the same tempo

Metcon

Metcon (AMRAP – Rounds and Reps)

Fitness

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

5 Hang Power Cleans

10 Strict press

Performance

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

5 Power Cleans (60/42.5 kg)

10 Strict Handstand Push-Ups

COFFS COAST CROSSFIT – CrossFit

Warm-up

Warm-up (No Measure)

For quality

3 rounds (each side)

20sec ON 10sec OFF

single arm plank

30 situps tempo 3131 (break reps as you wish)

3×10 E.S heavy single arm cuban press.

Strength

Strict Press

Four sets of:

Strict Press x 3-5 reps @ 20X1

Rest 90 seconds

Strict Toes to Bar/knee Raises x 6-10 reps @ 2110

Rest 90 seconds

Metcon

Metcon (AMRAP – Rounds and Reps)

Fitness

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

12 Ring Rows or Jumping pull-ups

12 wall balls

60 Single skips

Performance

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

12 Pull-Ups

12 Thrusters (42.5/30kg)

30 Double-Unders

COFFS COAST CROSSFIT – CrossFit

Warm-up

Warm-up (No Measure)

The Dirty 30 (10 cals slow paced, 10 cals medium paced, 10 cals max effort)

Then

3 rounds of:

6 Clean Deadlifts

6 Hang Power Cleans

6 Front Squats

(Increase the weight each round)

Strength

Power Clean

Four sets of:

Power Clean x 1.1.1.1

(rest 10 seconds between singles)

Rest 2 minutes

Weighted Pull-ups x 2-3 reps @ 21X0

Rest 2 minutes

Fitness will perform max reps of a pull-up progression.

Metcon (AMRAP – Reps)

For max reps/calories:

2 Minutes of Double Under’s or Single Skips

Rest 2 Minutes

2 Minutes of Burpee Box Jump-Overs (24″/20″) Or Box Jumps

Rest 2 minutes

2 Minutes of Rowing (for calories)

Rest 2 minutes

2 Minutes of ball slams

Metcon

COFFS COAST CROSSFIT – CrossFit

Warm-up

Warm-up (No Measure)

21-15-9

Ring rows

Box step ups

Strict press with a bar or broomstick

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of two, with one partner working at a time, partners alternate rounds to complete as many rounds and reps as possible in 30 minutes of:

5 Push-Ups

10 Kettlebell Swings

15 Air Squats

50 Double Unders or 100 single skips

COFFS COAST CROSSFIT – CrossFit

Warm-up

Warm-up (No Measure)

10 Minute EMOM

Minute 1- 5 snatch Deadlift

Minute 2- 5 Hang Power Snatches

Minute 3- 5 Snatch Balances

Minute 4- 5 Overhead Squats

Minute 5- 5 Full Snatches

Strength

Snatch

Take 15-20 minutes to build to today’s heavy Snatch

Metcon (AMRAP – Reps)

Against a two-minute running clock, complete:

3 Hang Cleans

6 Shoulder to Overhead

9 Front Squats

Max Reps of Burpees

Rest 2 minutes between sets, and complete a total of five sets. Recommended Loads – 60/42.5 kg

Metcon