COFFS COAST CROSSFIT – CrossFit

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Warm-up

Warm-up (No Measure)

Courtesy of the Julio “The Bearded Barbell” White

2 Rnds

10 Walking Lunge

10 Downward Dog Shoulder Activations (imagine the hanging scap shrugs, but upside down)

20 Downward Dog Calf Runs (knees bent)

3 Rnds – Use to practice jerk components

5 Split Jerk Footwork (no bar)

5 Press in Split (barbell)

2 Rnds (Barbell)

3 Clean Deadlift

3 Hang Power Clean

3 Split Jerk

2 Rnds (Barbell)

2 Clean

2 Jerk

Strength

Clean and Jerk

Every 2 minutes, for 24 minutes (12 sets):

Clean & Jerk x 1 rep

Build over the course of the 12 sets to today’s heavy.

Notes:

Don’t go up in weight unless you and coach are happy with your technique. We are looking for 12 technically sound lifts.

If you complete a lift and it feels off, stay at that weight until it feels successful.

Metcon

“2008 CrossFit Games Finale” (Time)

Fitness

For time:

30 Power Clean & Jerks

Performance

For time:

30 Squat Clean & Jerks 70/47.5kg

Notes:

*Encouraging Fitness to use the weight from set 6 of their strength piece.

No one at the games went touch and go. Everyone should be completing their lifts as singles. Dropping from the top, resetting and treating every lift like its a 1rm. Consistency is key with this workout try lifting based off time.

(example 1x lift every 10 – 20 seconds)

COFFS COAST CROSSFIT – CrossFit

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Warm-up

Warm-up (No Measure)

Bike 1 Min:

50 x Banded Pull A Parts

10 x Cuban Press (use the wall)

5 x BB Z Press into 30s Hold

Warm Up Press

Set 1: 15-20

Set 2: 10

Set 3: 3

Strength

Strict Press

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

Strict Press

Set 1 – 5 reps @ 70%

Set 2 – 4 reps @ 75%

Set 3 – 3 reps @ 80%

Set 4 – 2 reps @ 85%

Set 5 – 1 rep @ 90%

Immediately followed by…

Every 2 minutes, for 4 minutes (2 sets) of:

Strict Press x 8 reps @ 75%

Notes:

Part B is the focus today. If your form starts to breakdown rest, then complete the rest of work. The aim should still be to complete 8 reps inside the 2 minutes.

Metcon

Metcon (AMRAP – Reps)

Three sets for max reps/calories of:

60 seconds of Assault Bike (for calories)

Rest 15 seconds

60 seconds of Push-Ups

Rest 15 seconds

60 seconds of Rowing (for calories)

Rest 90 seconds
Notes:

A tricky one to pace, its going to be up to the individuals ability to complete as much work as they can each minute without it having too much of an effect on the other stations.

The minutes work isn’t all out but you wont to be working faster than your usual pace..

Scale as much as you need so that you can work for the entire time.

COFFS COAST CROSSFIT – CrossFit

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Warm-up

Warm-up (No Measure)

Tabata:

– Plate or BB Sit Up

– plate or BB Reverse Sit Up

Metcon

Metcon (Time)

Fitness

Every 2 minutes, for 30 minutes (3 rounds) of:

Station 1 – 300 Meter Run

Station 2 – 20 Wall Ball Shots

Station 3 – 300 Meter Run

Station 4 – 20 Pull-Ups

Station 5 – 10 Burpee Box Jump-Overs

Performance

Every 2 minutes, for 30 minutes (3 rounds) of:

Station 1 – 400 Meter Run

Station 2 – 30 Wall Ball Shots (20/14 lbs)

Station 3 – 400 Meter Run

Station 4 – 30 Pull-Ups

Station 5 – 15 Burpee Box Jump-Overs (24″/20″)

Your goal should be to finish this entire workout without falling short in any interval. If the prescribed repetitions or distances are unattainable, please adjust the reps such that you are able to complete the first round (10 minutes) relatively comfortably, you are challenged in the second round, and the third round will be very challenging both mentally and physically.

COFFS COAST CROSSFIT – CrossFit Kids

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Warm-up (No Measure)

Red Light Green Light.

Athletes complete shuttle runs- when red light is called athletes stop and complete the movement and reps called by the coach. On green light athletes start shuttle runs again.

Skills

Sit Ups

Wall Walks

Farmers Carries

Metcon (Time)

Complete the following for time:

200m Row

21-15-9

Goblet Squats

Sit Ups

Deadlifts

200m Row

COFFS COAST CROSSFIT – CrossFit

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Warm-up

Warm-up (No Measure)

2 sets

1 min bike

30 second single-leg glute bridge hold L/R

30 seconds cossack squats L/R

3 sets

15 x DB RDL

15 x BB Hip Thrust

Metcon

Metcon (Weight)

Every 90 seconds, for 18 minutes (3 sets of each):

Station 1 – Posted Single-Leg Rdlx 8-10 reps @ 3011 (Left Leg)

Station 2 – Posted Single-Leg Rdlx 8-10 reps @ 3011 (Right Leg)

Station 3 – Barbell Hip Thrusts x 7 reps @ 20X1

(staying with weight used last week – or around 80% of your 1-RM Deadlift)

Station 4 – Reverse Snow Angels x 20 reps (slow and controlled)
Notes:

Its good when we have new movements pop up in our program. Have fun learning something new.

A different way to target hamstrings.

For the hip thrusts remember to load heavier than last week.

Metcon

Metcon (AMRAP – Rounds and Reps)

Fitness

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

3 Pull-up Progressions

6 Single arm Dumbbell Hang Power Cleans

12 Alternating Reverse Lunges

Performance

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

3 Bar Muscle-Ups

6 Single arm Dumbbell Hang Power Cleans 22.5/15kg

12 Alternating Reverse Lunges 22.5kg/15 (single sided farmers hold 6 on each side)
Notes:

Slow is smooth, smooth is fast. Remember to rest in-between exercises not in the middle of sets. A tip for pacing could be to hold 1 round every 90 seconds – 2 minutes then bring it home strong with a few extra reps at the end..